Stress and Exercise: Part 2

In part 1, we imagined that you had a very bad day. After the bad day came a decision. Do you flop on the couch and watch TV or do you get ready to exercise? Unfortunately, many choose the TV (or Internet, or Videos, etc).

This not good and now we will dive into why. First of all, electronics are not effective. Why choose a stress relief coping mechanism that doesn’t actually help?

From the American Psychological Association:

Adults reporting high stress are more likely to say they engage in sedentary activities to manage stress. More than half report managing their stress by going online (53 percent vs. 31 percent of those reporting low stress) and watching TV or movies for more than two hours a day (51 percent vs. 27 percent of those reporting low stress).

However, looking at the graph to the right, it desn’t seem like it’s doing the trick, does it?

And second, electronics are likely worse than ineffective. When using them as a means of stress relief they may actually be detrimental. Studies have shown that overuse of electronics increases stress!

Going back to the “very bad day” scenario listed at the beginning of the article, let’s say over time, you continue to choose TV over exercise. What are we dealing with now in terms of effects? Let’s just say it isn’t a pretty picture; blood sugar problems, weight gain, suppressed immune system, gastrointestinal issues, fertility issues and cardiovascular disease. Ouch. You should have picked exercise.

Maybe you picked TV because you are overwhelmed with all of the information available? Maybe you felt you couldn’t sift through all of the garbage when it comes to exercise and nutrition? Maybe you feel trapped?

From the the American Psychological Associate:

Adults reporting high stress are more than four times as likely as adults reporting low stress to say they have skipped exercise in the past month due to stress (64 percent vs. 15 percent).

What are they saying? The APA is saying it’s a vicious cycle. You are stressed so you make poor decisions and those poor decisions exacerbate that stress leading to more poor decisions.

Maybe you are ready to break the cycle, but aren’t convinced of the benefits of physical activity. Please let me convince you, but not in my words.

From the ADAA: Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function.

From the Mayo Clinic: Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety

From Harvard: Aerobic exercise is the key for your head, just as it is for your heart. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress

The mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, the body's natural painkillers and mood elevators.

• For the record, Harvard may have specified aerobic exercise but anaerobic exercise has the same benefits.

And finally, from Princeton: Physical activity reorganizes the brain so that its response to stress is reduced and anxiety is less likely to interfere with normal brain function, according to a research team based at Princeton University.

Did you catch that? It reorganizes the brain. You are not just exercising to reduce stress right now, you are exercising to help your mind and body handle stress better in the future!

You’ve read Part 1 and Part 2. You understand that stress can lead to poor decisions which create a vicious cycle and you believe that exercise can benefit you.

Are you ready to make a change? I’ll help to create a program that works with your time and budget constraints. No need to spend ridiculous amounts of money on food, no need to spend 2 hours in the gym each day. Let me help you deal with your stress.

References:

http://www.apa.org/news/press/releases/stress/2013/exercise.aspx

http://www.lifeinsymmetry.com/blog/2015/7/27/the-effects-of-stress-the-body

https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469?pg=1

https://www.health.harvard.edu/press_releases/benefits-of-exercisereduces-stress-anxiety-and-helps-fight-depression

https://www.princeton.edu/news/2013/07/03/exercise-reorganizes-brain-be-more-resilient-stress