TIME TO EXERCISE THOSE DEMONS
STRESSED AND ANXIOUS ABOUT ALL THAT’S GOING ON IN THE WORLD? MOVE YOUR BODY TO LIFT YOUR SPIRITS, SAYS FITNESS EXPERT RUTH LYNCH
ALMOST all of us – at one time or another – will have experienced periods of stress, none more so than now with the upheaval of the coronavirus pandemic.
The good news is we can find ways to give our mental health a muchneeded boost. Which is one of the many reasons that staying active is so important, arguably more so now than ever before.
THE STRESS-BUSTING SCIENCE
EXERCISE isn’t just anecdotally shown to relieve stress and lift our spirits. It’s a matter of scientific fact based on neurochemical reactions.
Aerobic activity actually reduces levels of adrenaline and cortisol in our bodies – so called stress hormones – while simultaneously stimulating endorphin production, the body… and mind’s... natural ‘feel good’ painkiller.
MORE TO MOVEMENT THAN MEETS THE EYE
THAT’S the science bit, but that’s not where the mental benefits stop. Here are a few of the other ways that exercise can keep our spirits up and stress levels down:
It can be meditative: Focussing on a specific physical task can actually help to relax you. Pounding the treadmill or concentrating on following a specific workout routine can quickly help you forget the day’s stresses.
It helps you sleep well: Back to those positive chemicals in the body again for a moment. Ever been to the gym and then slept like a baby? It’s not because you are physically exhausted, though physical exertion is a factor. It’s because the hormones released by regular exercise have been proven to help to enhance sleep. Sleep may otherwise be disrupted by stress, depression and anxiety.
It’s a brain-booster: according to Yale Stress Centre, stress can atrophy the brain, which is why we often forget stuff when we’re stressed. But raising your heart rate has been proven to reverse the damage caused by stressful events.
What’s even better is that any form of exercise is good for the brain and will be a good stress reliever. Running, Pilates, lifting weights, skipping, body-weight workouts, volleyball in the garden, yoga or even a brisk walk round the block – it all helps towards stress management. It’s about finding the right stress reliever for you.
DON’T GET STRESSED ABOUT GETTING GOING!
THERE are loads of ways to exercise, which means there are also heaps of ways to help beat stress.
For example, some people find that slow, meditative movements, like those associated with yoga or Pilates, help them to stop worrying and to feel calmer. Others prefer dynamic sessions that require a lot of repetitive movement, like riding a bike or following a fast-paced workout class.
Whatever you do, moving more will help you deal with stress better, so it’s worth experimenting to find your preferred focus and a type of activity which suits your individual needs and circumstances.
And while the Government recommends 150 minutes of moderate exercise a week for an adult, an hour a day for those under 18 – keep in mind that any increased level of movement will help. It kind of defeats the object if you start stressing that you are not doing enough!
A FEW TIPS ON EXERCISING:
Start small: If you’re not used to moving a lot, don’t panic. Start exercising gently and build up the amount of time and the intensity of your chosen activity.
Mix it up: Variety can be the spice of life and when it comes to exercise, can prevent boredom creeping in which can make you less inclined to keep going. Safety in numbers: Working out with a partner or the family can be better for your brain. Encouraging each other and taking part in a shared experience can give you a mental and physical boost, the feeling of connectedness and the endorphins working together to make you feel great.
WHEN EXERCISE IS NOT ENOUGH
IT will never be the case that exercise is the magic remedy to everyone’s feelings of stress or anxiety, of course not. If such feelings start having a prolonged impact on your life consult a health professional and make use of the many mental health support resources now available.
But it is worth remembering that exercise, essentially, is one of those resources – a stress management tool we can all benefit from. It’s worth seeing if it can work for you.
Pounding the treadmill or concentrating on following a specific workout routine can help you forget the day’s stresses.