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We all know that
regular exercise is good for us physically.
What we don't always take into account is
that, aside from the well-documented physical
effects, working out has a mental component
as well and plays a great role in relieving
stress. It does this is a variety of ways:
Detoxification of Stress Related Compounds:
When subjected to stress, bio-chemical reactions
take place in our bodies, in preparation
for physical 'fight' or 'flight'. In modern
times most human stress is psycho-social
in nature, so the need to respond physically
in most cases is unnecessary. Unfortunately
the byproducts of the stress response continue
to circulate in the body and have the potential
to create physical illness (e.g., cortisol
secretion's impact on the immune system).
Regular exercise is useful in removing the
byproducts of the stress response by providing
the opportunity to simulate the fighting
or running dictated by the fight or flight
phenomenon. As such, regular exercise allows
the body to return to homeostasis faster
and reduce the physical impact of psycho-social
stress.
Outlet for Anger and Hostility: exercise
provides a socially acceptable means of
physically releasing negative energy. Whether
hitting a tennis ball, punching a bag or
jogging, the physical release of energy
appears to dissipate feelings of anger in
a healthy way.
Moving Meditation: Certain forms of exercise
(jogging, walking, swimming, hiking, bicycling)
require a fairly consistent repetitive motion.
Described by some as moving meditation,
the physiological effects of regular participation
in these activities is very similar to what
happens when one practices meditation. The
regular breathing and movement may in part
be responsible for the feelings of calmness
and tranquility many experience after exercise.
Enhanced Feelings of Self Esteem and Self-Efficacy:
Appropriately high levels of self-esteem
increase one's ability to cope with high
stress levels. Exercise cultivates self-esteem
and self-efficacy
in a number of ways including:
a. You feel good knowing
that you are participating in a health-enhancing
activity
b. There is a social value attached to participation
in physical activities, especially with
increasing emphasis on fitness in the media.
c. b. Physical exercise improves your appearance
and this in turn improves your self-image
and increases self-esteem
d. The fact that you have conquered physical
challenges ('I walked 3 kms today' 'I worked
out for an hour') fosters feelings of self-efficacy.
Periodic
Solitude and Introspection: For some, exercise
is a solitary escape from the daily toils
and pressures of a stressful society. An
early morning run, cycling in the countryside
or walking by yourself provides a mini-vacation
and allows you to recharge your energy levels
to deal with conflicts when you return.
Some use this time to think about issues
of importance, or to stimulate creative
problem solving.
Opportunities for Social Support: Social
support provides an excellent buffer against
stress. Taking part in team games like cricket
and football or even joining an aerobics
class or going to the gym with friends encourages
a sense of fun and play with other individuals
who have similar interests. It can also
provide opportunities to discuss life situations
which helps you recognize that you are not
alone and help is available for the asking.
Reduction of Muscular Tension: During stress
muscles contract and loose their normal
resting muscle tone. Bouts of physical activity
allow muscles to work, thereby releasing
stored energy and allowing muscle groups
to return to their normal resting potential.
This action also reduces further stress
that is precipitated by pain and discomfort
associated with muscular tension (e.g.,
tension headaches, arthritic joint pain,
backache). Stretching and yoga are also
effective in reducing muscular tension.
Endorphins: Catecholamines including ß
endorphins have been shown to increase during
physical activity of twenty minutes or more.
Chemically similar to opiate compounds this
morphine like substance has been shown to
provide an analgesic (pain relieving) effect
and promote a sense of euphoria. The positive
mood states associated with frequent exercise
are so significant that some have suggested
that this is a more effective treatment
for clinical depression than either psychotherapy,
or the use anti depression drugs.
Improvement in Sleep and Rest: A symptom
of stress overload for some is the inability
to sleep or get adequate rest. A fatigued
individual is less able to perform at a
high level. Exercise has been shown to be
very effective in helping some individuals
fall asleep easily and sleep more soundly.
The assumption is that one is not over doing
physical training and becoming exhausted
from the activity.
Fitter to Fight Stress and Disease: One
who is physically fit has organ systems
that are functioning at an optimal level.
If this individual should become ill, or
injured, or even pregnant, they will demonstrate
more stamina and greater resiliency to fight
the discomfort. It is also likely that fit
individuals will recover more quickly.
Stressed out individuals often complain
that they do not have time to exercise.
But did you know that a high percentage
of CEOs of fortune 500 companies indicate
that they exercise on a regular basis? Don't
these folks have anything better to do with
their time? It is more likely that they
have learned that they can be at their best
only when they make the time to sweat and
get their hearts pumping.
So what are you waiting for? Get moving!
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