General Notes:
We've all heard that exercise helps alleviate stress -- partially for very specific physiological reasons -- but to the individual relaxation is relative. The key is identifying the elements of activity that you find relaxing and then to choose sports or activities that best fit that description.
Overview of physiology...
- Endorphins are released during activity
- Exercise also decreases hormones like cortisol (often called the "stress hormone")
- Exercise also releases adrenaline, serotonin and dopamine - all chemicals that make you feel good
- Studies show repeatedly that exercise can help people recover from mild depression, that exercises helps people handle stress better and that there are strong correlations with exercise and good mental health as people age
The "mental" part of exercise unique to the individual...
- Different activities appeal to different people
- BOTH soothing and energetic activities can reduce stress - determine which one or ones best suit you
- Find activities you enjoy
- Find options that fit in different circumstances - if you only like to run 10K's, what do you do when you only have 10 minutes; if you only take yoga class, you may look funny breaking out in to a tree pose at your local grocery store!
Keys to success in creating strategies for stress management
1. List activities you enjoy - this will help you to be ready to take positive action when you are stressed and can't think of what to do
2. Outline options for various scenarios - stress can catch you any time and any place...have a plan for each one you can think of and add to that plan as new scenarios come up
- When you're short on time, when you have lots of time
- When you have equipment or resources on hand - and when you don't!
- When you are inside, or outside
- When you're on your own, or not - at the office, in a store
- When you're dressed for exercise and when you're not
3. Keep support tools on hand - if you have a physical or tangible reminder (either equipment or simply an visual outline), it provides a really strong reminder and motivator
- A band at your desk
- An exercise outline you can follow
- A DVD out in the open
- A pair of running shoes at your desk or at the door
- Music that motivates you - pumped up or soothing
The Physiology...
Exercise and endorphins:
- most people have heard of that "runner's high", but what is it, what causes it and is running the only way to get it?
- Exercise has many physical benefits that we talk about - preventing heart disease, high blood pressure, diabetes, weight management, etc. - a lot, but it can also have a really profound effect on your mood through the release of endorphins
What are Endorphins?
- exercise decreases the stress hormones such as cortisol and increases good hormones - endorphins
- endorphins are the body's natural feel good chemicals and when released through exercise, boost your mood naturally
- along with endorphins, exercise also releases adrenaline, serotonin and dopamine - all of these chemicals work together to make you feel good
- studies show that physically active people recover from mild depression more quickly and physical activity is strongly correlated with good mental health as people age
How do I get some?
- Many studies show the best type of exercise for improving your mood is cardiovascular exercise and aerobics
- The distinguishing factor, however, is more related to intensity and breathing - cardio very directly increases your breathing rate
- Weight training and circuits, however, can also be done with more vigorous intensity and have similar benefits
- Yoga is also great as it reduces tension and stress while controlling and working on breathing
How long do I need to exercise?
- short periods of time - 10 mintutes of moderate exercise - is enough to improve your mood
- 30 minutes of moderate exercise daily, however, is optimal
