Health-e™ Education: Move
Exercise More,
Stress Less
The role of exercise in reducing
stress levels has been studied
widely and the results are
conclusive: More exercise leads
to less stress. The following is an
overview of stress and its impact
on the body, and the ways exercise
can help you manage stress.
What is stress?
Stress is a physical, social or psychological event that disturbs the body’s “normal” state, causing it to change in order
to adapt. Stress can be caused by a wide variety of factors, including time management problems, conflict with family or
friends, or difficulties at work.
Why do we stress?
The brain receives signals that we perceive as threats and releases a hormone known as ACTH that travels to the
adrenal glands, which then stimulate the release of cortisol. Cortisol causes the body to convert stored fat, protein
and carbohydrates into glucose, which provides our body the energy we need to respond to whatever we feel is
threatening us.
Why is stress bad?
Stress is not always a bad thing. It allows a quick response to threatening situations. However, prolonged stress can
be harmful. Chronic stress depletes the body’s resources and results in decreased immunity, as well as increased
susceptibility to physical or mental illness. Stress over a long period can have the following effects on the body:
»»
Increased risk for cardiovascular disease
»»
Decreased immune function
»»
Increased risk for depression-like symptoms
What are your sources of stress?
Place a check next to the items below that apply to you.
Change
Any change in our normal routine, such as moving to a new place or beginning a new job.
Hassles
Little annoyances that may be manageable at first, but can become major factors over time.
Performance demands
Includes demands at work or home, such as lack of time or feelings of being overwhelmed.
Environmental sources
Includes things such as noise, traffic, lack of space, and worries about money.
Other:
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Health-e™ Education: Move
How can exercise help with stress?
Improving your overall fitness may be the best thing you can do to combat stress.There are a number of reasons why
exercise has such a strong effect in helping to manage stress, including the following:
Conditioning Prepares For Stress
Exercise actually simulates stress, so a well-exercised body is better conditioned to adapt to stressful situations.
Essentially, by exercising you are giving your body “practice” in dealing with stress in your day-to-day life.
Relaxation
Exercise helps relax the body, which can relieve tension from anxiety. During exercise, the body’s core temperature
rises, and this rise in temperature is what helps the muscles relax once the exercise is complete.
Beta Endorphins, the “Exercise High”
Strenuous physical activity triggers the body’s release of beta-endorphins, which causes a state of relaxation known as
the “exercise high.” This helps to relieve tension and relax the body, which actually causes the body to stop releasing
cortisol. This results in lower levels of cortisol overall, and allows the body to recover.
For more information, visit www.mayoclinic.com/health/exercise-and-stress/SR00036.
A physician should be consulted prior to beginning a new program of physical activity, especially for men over 40 and women over age 50, and those
individuals with chronic health problems, such as heart disease, diabetes or obesity.
:: Viverae Health Center :: 888-VIVERAE (848-3723) :: www.MyViverae.com