Exercise for Stress Reduction

By Jim Tucker, Seascape Village Fitness and Physical Therapy

After a recent vacation where I was able to fully “decompress,” I am once again reminded of the many stressful aspects that life presents. If you are like me, you have many demands from work and family, are dealing with the ever changing technological landscape, and are worrying more about the gradual health issues that come with the aging process. Getting away from it all is a good reminder of how stress can affect one’s emotional, physical, and spiritual wellbeing.

Generally speaking, stress is your body’s way of reacting to any kind of demand. Stress that is caused by a physical response to danger is referred to as “fight or flight.” Demands triggered by anxiety and worrying is called emotional stress. Environmental factors like excessive noise, light, and pollution can also cause stress as well as fatigue which is caused by prolonged physical and mental exhaustion.

When stressed, our bodies respond by releasing chemicals (hormones) into the blood stream. The primary stress related hormone is Cortisol which is produced in the adrenal gland and is involved in regulating blood sugar and insulin levels. These chemicals can give us more energy and strength when needed, which can be a good thing if the stress is caused by physical demands or in response to a physical threat. This can also be a bad thing. If one is under prolonged emotional stress and does not have a physical outlet to “burn off” the stress chemicals, their body systems can become out of balance. If left unchecked, this physiological imbalance can contribute to many health problems. Unmanaged stress can cause high blood pressure, stroke, heart disease, obesity and diabetes as well as contribute to sleep loss, depression, muscle pain, digestive problems, infertility, and lowered immune systems.

As a Physical Therapist, I am particularly familiar with how often stress affects the human body and the physical limitations that it can cause. I have treated many patients who have dealt with high levels of emotional stress following major surgery, periods of chronic pain, and/or traumatic injury. They often find themselves out of shape, not able to work, and unable to perform their normal activities. Fortunately, with the application of safe, and appropriate exercise and movement re-education, these people are able to regain their mobility and function and simultaneously reduce their stress level.

Research indicates that one of the most effective ways to reduce stress is to increase physical activity. Exercise provides an outlet for stress; a way to “let it go.” The muscle activation and “energy release” that comes from moving our bodies improves blood flow, increases neural activity, and opens the airways. With regular exercise the Cortisol hormone triggered by stress becomes more efficiently metabolized by the body thus helping to stabilize blood sugar and insulin levels. Exercise also tends to leave one feeling better and more energized which is good for the mind and spirit.

I have seen first-hand the powerful and positive effects that proper exercise can do to improve the health and lifestyle of many people. Though exercise is helpful, managing chronic stress requires a multifaceted approach that starts with identifying the causes of stress in your life. There are many resources available to help individuals with this process. I would recommend starting with your Physician to take inventory on your physical health. A Physical Therapist or knowledgeable Personal Trainer can help you safely kick start an exercise program. Additional support from Councilors, Psychologist, Spiritual Mentors, Dietitians, Massage Practitioners and Meditation Teachers are readily available and can also offer guidance.

Of course if all else fails, try taking a short vacation to help you clear your mind and refresh your body and when you return start exercising.

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Jim Tucker PT, OCS, Seascape Physical Therapy (687-0985), Seascape Village Fitness Center (708-2323) Website: http://seascapeptandfit.com