Exercise is one of the best things we can do for ourselves when we’re feeling stressed. However, when we’re over-scheduled, exercise can fall off of our list of things to do – it’s hard to find the time or the energy.
But it is worth the time. It’s worth the effort and the re-juggling of priorities to carve out the time we need to go for a walk, run, swim, or to attend an exercise class. Not only does our body benefit, but so does our mind. That stress we’re facing? We become more emotionally and physically resilient, putting us in a much better position to cope with whatever we have on our plate.
We know that stress and certain lifestyle choices will take a physical toll, increasing the likelihood of chronic problems such as high cholesterol, blood pressure and diabetes. Prolonged stress impacts the proper functioning of our immune system. The part of our brain that controls the stress response goes on high alert, continually pumping out stress hormones which leave us susceptible to bacterial or viral infections. Stress can also give rise to temporary or chronic anxiety or depression. We are less able to manage our lives and cope with demands as our energy is drained and our outlook distorted.
Exercise is strongly linked to our state of mind. Physical activity increases the supply of certain mood-enhancing neurotransmitters in the brain, such as endorphins which have an opiate-like effect on reducing pain and creating a sense of well-being. Exercise also releases muscle tension and reduce levels of the stress hormone cortisol.(1) Some research studies indicate that regular exercise may be as effective as other treatments (like medication) to relieve mild to moderate depression (it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can improve mood in the short term).(2,3) Serotonin is a critical chemical in our body, affecting our sleep, libido, appetite and mood. Research has also found that regular exercise alters serotonin levels in the brain, also improving our mood and outlook.(4)
Maintaining our level of health and regularly engaging in fitness activities is not just important for our physical well-being, it’s critically important to our emotional and mental well-being. That boost in our mood that we experience after exercise reflects an important chemical change that has occurred in our bodies and brain. Once we find an exercise and routine we enjoy, we should encourage ourselves to incorporate it into our daily lives so that we are as strong and resilient as we can be.
Please note: if anxiety, stress, or depression is ongoing and is interfering with your daily living, please seek professional help. Exercise will help these issues, but medication and talk therapy may also be required. Please consult a medical professional when in doubt.
Sources:
(1) Depression and anxiety: Exercise eases symptoms, Source: http://www.mayoclinic.com/health/depression-and-exercise
(2) Depression and exercise, Source: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf
/pages/Depression_and_exercise
(3) Depression and anxiety: Exercise eases symptoms, Source: http://www.mayoclinic.com/health/depression-and-exercise
(4) Ibid