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HOW EXERCISE HELPS

in MANAGING STRESS?

We all know that regular exercise is good for us physically. What we don't alwaystake 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 relievingstress. 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 theneed to respond physically in most cases is unnecessary. Unfortunately thebyproducts of the stress response continue to circulate in the body and have thepotential 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 fightor flight phenomenon. As such, regular exercise allows the body to return tohomeostasis faster and reduce the physical impact of psycho-social stress.

Outlet for Anger and Hostility: exercise provides a sociallyacceptable means of physically releasing negative energy. Whetherhitting a tennis ball, punching a bag or jogging, the physical releaseof 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 repetitivemotion. Described by some as moving meditation, the physiologicaleffects of regular participation in these activities is very similar to

what happens when one practices meditation. The regular breathing

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and movement may in part be responsible for the feelings ofcalmness 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-enhancingactivity

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-esteemd. 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 asolitary escape from the daily toils and pressures of a stressfulsociety. An early morning run, cycling in the countryside or walkingby yourself provides a mini-vacation and allows you to rechargeyour energy levels to deal with conflicts when you return. Some usethis time to think about issues of importance, or to stimulatecreative problem solving.

Opportunities for Social Support: Social support provides an

excellent buffer against stress. Taking part in team games likecricket and football or even joining an aerobics class or going to thegym with friends encourages a sense of fun and play with otherindividuals who have similar interests. It can also provideopportunities to discuss life situations which helps you recognizethat you are not alone and help is available for the asking.

Reduction of Muscular Tension: During stress muscles contractand loose their normal resting muscle tone. Bouts of physicalactivity 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 painand discomfort associated with muscular tension (e.g., tensionheadaches, arthritic joint pain, backache). Stretching and yoga arealso effective in reducing muscular tension.

Endorphins: Catecholamines including ? endorphins have beenshown to increase during physical activity of twenty minutes ormore. Chemically similar to opiate compounds this morphine likesubstance has been shown to provide an analgesic (pain relieving)

effect and promote a sense of euphoria. The positive mood statesassociated with frequent exercise are so significant that some have

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suggested that this is a more effective treatment for clinicaldepression than either psychotherapy, or the use anti depressiondrugs.

Improvement in Sleep and Rest: A symptom of stress overload

for some is the inability to sleep or get adequate rest. A fatiguedindividual is less able to perform at a high level. Exercise has beenshown to be very effective in helping some individuals fall asleepeasily and sleep more soundly. The assumption is that one is notover doing physical training and becoming exhausted from theactivity.

Fitter to Fight Stress and Disease: One who is physically fit hasorgan systems that are functioning at an optimal level. If thisindividual should become ill, or injured, or even pregnant, they will

demonstrate more stamina and greater resiliency to fight thediscomfort. It is also likely that fit individuals will recover morequickly.

Stressed out individuals often complain that they do not have timeto exercise. But did you know that a high percentage of CEOs offortune 500 companies indicate that they exercise on a regularbasis? 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 theirbest only when they make the time to sweat and get their hearts

pumping.

So what are you waiting for? Get moving!