Sally Gordon sets her alarm clock at 5:00 am every morning in order to fit an early workout into her schedule. However, unlike many women, Sally does not exercise to look better in a bikini. Rather, the 46-year-old business executive and mother of three simply likes the way he makes her feel. You’ve discovered what millions of people across the country already know: In this fast-paced world of two-family income, corporate downsizing, and self-funded retirement, a regulated exercise program can be a great way to manage stress.
Numerous studies have shown that regular workouts can help relieve anxiety and improve mood. It is now irrefutable that there is a definitive relationship between fitness and mental health. By providing a direct outlet to channel your emotions, exercise helps deflect external stress. It provides an escape from the tasks of daily life and can help free your mind from life’s troubles.
Plus, exercise not only reduces stress, it can improve your mental state as well. During a workout, your brain secretes chemical enzymes called endorphins. These are “feel good” enzymes that tend to lift your spirits and produce a natural high. Therefore, it is common for a person to experience euphoria after completing a training session, feeling an overall sense of happiness and well-being.
Additionally, exercise has been shown to improve sleep patterns, increase sleep duration, and decrease rapid eye movement (indicating a deeper form of sleep). Stress and anxiety can often cause sleep-related disorders, leading to feelings of irritability and fatigue. This creates a vicious cycle in which stress increases further, sometimes leading to clinical depression. Exercise counteracts this process, signaling the body to rest so that recovery can take place. It is well documented that people involved in an exercise routine tend to fall asleep more quickly and have a more restful sleep than sedentary people.
Fortunately, almost any physical activity can be used to reduce stress. In general, the more intense the activity, the greater its overall impact on mental health. However, the positive effects are only obtained when the exercise is done regularly and consistently. As a general rule of thumb, you need a minimum of two to three sessions per week to get results. Thereafter, you will notice the benefits in a very short period of time.
Aerobic exercise is perhaps the best way to relieve stress. While weight training is undoubtedly an excellent means of deflecting mental stresses, research suggests that aerobic exercise provides the greatest benefits in this area. This is theorized to be due to the uninterrupted and resistance-oriented nature of these activities. Consequently, for optimal results, it is recommended that each session last at least thirty minutes, keeping your heart rate elevated throughout the workout.
To promote adherence, you should strive to use activities that you enjoy. For example, many people find aerobics classes an attractive fitness alternative. The group-oriented setting of these activities can provide a community source of motivation, as well as help make exercise fun. Other people prefer to use the stationary bike, the treadmill, the rock climber, or even an inline skating session for their training. Find out what works for you.
However, you don’t need to exercise vigorously to enjoy these benefits. Stress reduction can be achieved even with moderate intensity activities. If you just can’t understand the idea of vigorous physical exercise, consider using more relaxed activities like walking, tai chi, or gardening. Regardless of your final choice, you should strive to remain active during activity, maintaining a consistent pace in your routine. This will force your mind to stay focused on the task at hand, avoiding the temptation to focus on negative thoughts.
Therefore, for overall mental health and well-being, exercise should become a regular part of your weekly schedule. There is ample evidence that it will help establish a positive mood, thereby improving quality of life. Plus, there are a plethora of side benefits to fitness, including improved appearance, increased energy, and improved cardiovascular fitness. Ultimately, you will find that once you start a consistent exercise program, there will be less reason to be stressed!