STRESS AND EXERCISE

PHYSICAL ACTIVITY AND HEALTH

 Physical inactivity is considered a fourth, primary, modifiable heart disease risk factor, along with cigarette smoking, high blood pressure and high cholesterol. Low levels of both physical activity and physical fitness are associated with markedly increased death rates, such that as many as 250,000 deaths per year in the U.S., approximately 12% of the total, are attributable to a lack of regular exercise. Regular exercise controls weight, raises the level of HDL-cholesterol - sometimes known as “good” cholesterol - decreases blood pressure, and reduces psychological stress. If you can begin to appreciate exercise not just as a physical routine, but as a way of life, you will increase your potential for health and wellbeing – and lower stress.

Scientific evidence also supports the notion that even moderate-intensity activities, when performed daily, can have some long-term health benefits, including lowering the risk of cardiovascular diseases. Moderate-intensity activities include the following:

• Walking for pleasure

• Gardening and yard work

• Housework

• Dancing

The American Heart Association supports federal guidelines for physical activity, which focus more on a cumulative amount of activity over a week, rather than a specific amount each day. It’s important to keep in mind that even more intense physical activity should not be overdone. Too much exercise can result in muscle soreness and a higher risk of injury, so it’s important to be careful when starting a new exercise program. Overall, however, adults who maintain a regular routine of physical activity of longer duration or greater intensity are likely to have greater benefits.

STRESS REDUCTION THROUGH EXERCISE

Not only does exercise improve body health, but it can also reduce stress and anxiety. Many research studies have shown that regular cardiovascular exercise improves individuals’ perceptions of their mood, stress levels, and anxiety. In addition, researchers are beginning to have a clearer understanding of how exercise reduces stress. For example, in a recent study on rats, investigators allowed one group of rats to run, while another group of rats was not allowed to exercise. Then, both groups of rats swam in cold water, a stress-inducing experience for them. Afterwards, the scientists examined the animals’ brains and found that the stress of the swimming activated neurons in all of the brains. However, in the running rats, the youngest (the newest) brain cells, cells that the scientists assumed were “born from running,” appeared to be “specifically buffered from exposure to a stressful experience.” The rats had created, through running, a brain that seemed biochemically, molecularly, calm.

MODIFYING EXERCISE HABITS

As described during the nutrition module, we all develop habits that seem to meet our needs at a particular time. Remember that breaking old habits is no easy task and presents a challenge for everyone. For example, many of us likely feel that incorporating physical activity into our lives is an overwhelming commitment. While difficult, habits can be broken or changed. To lay the foundation for change, it helps to stop and think about why a habit developed in the first place. Why did we stop exercising, or find it hard to start? Have our circumstances changed since that time? After the information about why our exercise habits were formed are clear, we can make informed decisions that are based on present needs, rather than past ones. If we don’t have the same needs any longer, maybe it’s time to change old habits. If the need is still around, we can find another, long-term way to meet the need.