For those experiencing heightened levels of stress, physical exercise may prove to be an effective form of stress release. Even a moderate amount of physical activity can greatly relieve stress immediately. Further, studies show that engaging in a consistent exercise program can help individuals manage stress levels for extended periods of time.
Exercise is a critical element of both mental and physical health. Research shows that exercise has both an immediate and long-term physical impact on the body and mind, which can alter mood in a positive way. According to Elizabeth Somer, author of Food and Mood, regular exercise has been proven to lower blood levels of cortisol, the stress hormone that has a significant impact on brain chemistry. In addition, exercise has been found to raise levels of serotonin, a mood boosting brain chemical. Somer also states that exercise releases epinephrine and norepinephrine, brain chemicals that boost alertness and increase the ability to concentrate for extended periods of time.
Short Term and Long Term Impacts of Using Exercise for Stress Release
Exercise can actually train the body to react less intensely to stress. The rise in body temperature that results from a workout can actually have an immediate tranquilizing effect. It increases blood flow, encourages growth of new cells in the brain and body, and reduces fatigue, anger and tension. Exercise also releases endorphins, natural morphine-like chemicals that generate feelings of euphoria and satisfaction. According to Somer, exercise also helps control food cravings by regulating blood sugar levels. This can be helpful for those experiencing the negative impact of stress on the diet, which commonly results in over-consumption of sugar and carbohydrates.
How Much Exercise is Needed for Stress Relieving Effects?
Research shows that these benefits can be gained from exercise of any type—moderate or intense, aerobic or anaerobic—and benefits increase when it’s done on a regular basis. However, the mood boosting effects don’t last much longer than 24 hours so consistency is necessary for long-term stress relief.
Somer agrees with most health advisors and recommends 20 to 40 minutes of moderate exercise three to five times a week. Those new to exercise will want to start slowly and those suffering with health problems will want to consult a physician prior to starting any exercise program. Experts also caution the individuals should watch the intensity level. If a workout is too vigorous, the body may be inadvertently thrown back into stress mode, which counteracts the stress relieving aspects of exercise.
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Source:
Somer, Elizabeth. Food and Mood. New York: Henry Holt and Company, LLC, 1999.
Christine Scivicque - Chrissy has been a passionate student of personal development for over 15 years. With a Bachelor’s Degree in Business Administration ...
