Exercise Effects
"All of us do well when things are going well, but the thing that distinguishes athletes is the ability to do well in times of great stress, urgency and pressure" - Roger Staubach During times of high stress, benefits are obtained from an immediate physical outlet but this often is not possible. Regular exercise can drain off ongoing stress and keep things under control. [29] Exercise conditions the individual to better cope with stressors,[34]psychologically and biochemically. [14]
Exercise is the most logical way to dissipate this excess energy. It is what the body is trying to do when a person paces around or taps their legs and fingers. It is much better to channel excess energy into a more complete form of exercise like a brisk walk, a run, a bike ride or a game of tennis. |
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American College of Sports Medicine recommends that the type of exercise chosen for stress management should be:
Aerobic activities like walking, jogging, swimming, bicycling, racquet sports, skiing, aerobics classes and dancing are suitable.[14] |
As in other areas of stress management, making a plan and executing it successfully develops feelings of mastery and control, which are very beneficial in and of themselves. [15],[24],[27] Beginning with 10 minutes of exercise three times a week can build a good base for novices. Gradually build up the length of these every-other-day sessions to 30 minutes or more to optomize health benifits. [14] Choose activities that are enjoyable or they will feel like a chore to be avoided.[40] It is beneficial to have a variety of exercise outlets. For chronic or acute stress, exercise is an essential ingredient in any stress reduction program. [13] |
Vary exercise routines
Usually, a varied exercise regime is more interesting, and thus easier to stick to. Start slowly. Strenuous exercise in people who are not used to it can be very dangerous and any exercise program should be discussed with a physician. In addition, half of all people who begin a vigorous training regime drop out within a year.[1] The key is to find activities that are exciting, challenging, and satisfying.[13]
- Sign up for aerobics classes at a gym or recreation center.
- Brisk walking is an excellent aerobic exercise that is free and available to nearly anyone. Even short brisk walks can relieve bouts of stress.
- Swimming is an ideal exercise for many stressed people including pregnant women, individuals with musculoskeletal problems, and those who suffer exercise-induced asthma.
- Yoga or Tai Chi can be very effective, combining many of the benefits of breathing, muscle relaxation, and meditation while toning and stretching the muscles. The benefits of yoga may be considerable. Numerous studies have found it beneficial for many conditions in which stress is an important factor, such as anxiety, headaches, high blood pressure, and asthma. It also elevates mood and improves concentration and ability to focus. [4],[11]
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