Today we would learn the role of physical activity in managing one’s stress and how to get started with physical activity.
Stress has become an unwelcome constant for many. Stress has become an uncomfortable constant for many people. Work deadlines and financial pressures, as well as relationship issues and world events, are all stressors that affect our emotional and physical well-being. Stress is a natural response to perceived threats, but persistent stress can be harmful to our health. Fortunately, a strong cure to stress exists within our own bodies. Find out the connection between exercise and stress relief — and why exercise should be part of your stress management plan.
I have two interesting comprehensive articles on Exercise and Stress management; for a better understanding I suggest you check them out.
What is Physical activity?
For the sake of this article, we would use the terms exercise and physical activity interchangeably – despite the little difference between them.
Physical activity: Any movement of the body that uses energy, such as walking, washing, cooking, cleaning, or gardening. Physical activity can be incidental or part of your daily routine.
While
Exercise: A planned, structured, and repetitive physical activity with the goal of improving or maintaining physical fitness. Examples of exercise include going to the gym, swimming, or jogging.
Both physical activity and exercise can contribute to your health and fitness. Exercise can help reduce the risk of chronic diseases like heart disease and diabetes, as well as some cancers. Physical activity can help improve blood circulation and regulate blood pressure.
What is stress?
Undeniably, the world is filled with so much stress and whether we like it or not, we are invariably affected by it – that is why stress management is necessary. Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives.
Stress Management
Managing stress means taking control of your thoughts, emotions, schedule, environment, and problem-solving techniques. The ultimate goal is a balanced existence that includes time for work, relationships, relaxation, and fun, as well as the ability to cope under pressure and face obstacles head on.
However, it is not a one-size-fits-all. That’s why it’s necessary to experiment and discover what works best for you. Whether you want to reduce your overall stress level, avoid unneeded stressors in your life, or cope with stress in the present, the following stress management techniques and strategies can help.
Stress coping methods are cognitive, behavioral, and psychological methods related to dealing with stress. There are numerous stress management therapy, including progressive muscle relaxation, cognitive behavioral therapy, transcendental meditation, breathing techniques, yoga, exercises, and biofeedback. A thorough stress management program will include specific practices advised on an individual basis.
However, a general stress management recommendation include:
- Identifying stressors.
- Get adequate rest.
- Develop a time management plan.
- Develop a healthy diet plan.
- Engaging in regular physical exercise.
- Mobilize a support network.
Exercise and Stress management
When we face a stressful situation, our bodies activate the “fight-or-flight” response. This physiological reaction involves the release of stress hormones like cortisol and adrenaline, which prepare us to either confront or flee from perceived danger. While this response is essential for survival in acute situations, chronic stress can disrupt the body’s delicate balance, leading to a cascade of negative effects.
Exercise causes physiological changes in the body that directly decrease stress. Not only does exercise directly decrease stress, it helps our body learn to better respond to stress. Here is how:
- Endorphin Release: Exercise stimulates the production of endorphins, neurotransmitters that have mood-boosting effects. These “feel-good” chemicals interact with receptors in the brain, reducing feelings of pain and producing a sense of euphoria.
- Cortisol Reduction: Regular physical activity can help lower resting levels of cortisol, the primary stress hormone. Lower cortisol levels contribute to reduced anxiety, improved mood, and better sleep quality.
- Improved Sleep: Exercise can significantly improve sleep quality, which is crucial for stress management. When we are well-rested, we are better equipped to cope with daily stressors and maintain emotional equilibrium.
- Distraction and Mindfulness: Engaging in physical activity provides a welcome distraction from daily worries and anxieties. Focusing on the present moment during exercise, such as the rhythm of your breath or the feeling of your feet hitting the ground, can cultivate mindfulness, a mental state that can significantly reduce stress and anxiety.
Other great benefits of physical activity are:
- Lower the risk of heart disease, stroke, and some cancers
- Lower the risk of type 2 diabetes and diabetes complications
- Lower blood pressure and cholesterol
- Strengthen bones, muscles, and joints
- Improve brain function
- Help you manage your weight
- Improve your sleep
- Help you recover from hospitalization or bed rest
- Improve your mood
- Reduce feelings of stress, anxiety, and depression
- Boost your self-esteem
- Increase your energy levels
- Help you feel more relaxed
- Improve your concentration and learning
- Encourage social interaction
- Increase personal confidence and self-awareness
- Be fun
- Help you live longer
- Improve your academic performance
- Improve your cardiometabolic health
Types of Exercise for Stress Reduction
Almost any form of physical activity can contribute to stress reduction. However, some activities may be particularly beneficial:
- Aerobic Exercise: Activities like brisk walking, running, swimming, cycling, and dancing elevate the heart rate and improve cardiovascular health. These activities are highly effective in releasing endorphins and reducing stress hormones.
- Strength Training: Activities such as weightlifting, bodyweight exercises, and resistance band training can help build muscle strength and improve overall fitness. Strength training can also boost self-confidence and reduce feelings of anxiety.
- Mind-Body Exercises: Practices like yoga, tai chi, and Pilates combine physical movement with mindfulness techniques, such as deep breathing and meditation. These activities can be highly effective in reducing stress, improving flexibility, and promoting relaxation.
How much exercise is needed to reduce stress?
These are general guidelines. The optimal amount of exercise for stress reduction may vary depending on individual factors such as age, health status, and fitness level.
It’s always best to consult with a healthcare professional or certified fitness trainer to create a personalized exercise plan that meets your individual needs and goals.
The amount of exercise needed to effectively manage stress varies from person to person. However, general guidelines and research suggest the following:
- General Recommendations: The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for most adults.
- Stress Reduction: Even shorter bouts of exercise can have significant stress-reducing effects. Studies have shown that as little as 20-30 minutes of moderate-intensity cardio can improve mood and reduce stress levels.
The recent studies have shown that Tai Chi and yoga of sessions between 60 and 90 minutes performed 2 to 3 days per week were effective in reducing stress and improving feelings of well-being. A study conducted in a work site environment showed that 15 minutes of chair-based yoga postures was effective in reducing acute stress indicating shorter duration sessions can be effective in reducing acute stress.
How to make exercise a habit
Making exercise a regular part of your lifestyle can be challenging, but it doesn’t have to be overwhelming. Here are some tips to get started:
- Start small: Begin with short, manageable sessions and gradually increase the duration and intensity of your workouts.
- Find activities you enjoy: Choose activities that you find fun and engaging. This will make it easier to stay motivated and consistent.
- Make it social: Exercise with a friend, join a fitness class, or participate in team sports to enhance social interaction and motivation.
- Schedule regular exercise sessions: Treat your workouts as important appointments and schedule them into your day. You can also set reminders on your phone.
- Listen to your body: Pay attention to your body’s signals and rest when needed.
Pro tip: Set SMART goals — specific, measurable, attainable, relevant and time-limited goals.
Vague goals will make it harder to be successful in increasing your activity and receiving all of the great benefits. It is important to set goals that are specific, measurable, attainable, relevant, and time-based.
Vague goal example: I will exercise this week.
SMART goal: I will swim for 30 minutes on Tues/Thurs morning at 8am. Or I will take a stroll for 20 minutes when I get home.
You see the difference there? Which do you think is more likely to happen?
Conclusion
Physical activity is a powerful tool for stress management. By incorporating regular exercise into your lifestyle, you can reduce stress levels, improve your mood, enhance sleep quality, and boost your overall well-being. Remember to start slowly, choose activities you enjoy, and prioritize consistency. With time and dedication, you can unlock the stress-reducing benefits of physical activity and live a healthier, happier life.
Regular exercise is more effective than occasional intense workouts. Moderate-intensity exercise, where you can still hold a conversation but feel slightly out of breath, is generally recommended for stress reduction. Choose activities that you find enjoyable that would motivate you to stick to it; most importantly, Pay attention to your body’s signals and adjust the intensity and duration of your workouts accordingly.
