Chronic stress releases a number of different chemicals and hormones into your body that raise blood pressure, weaken your immunity to colds and illness, impair your memory, increase fat cell storage, and lead to depression.
Canadian researchers discovered that depressed people experienced significantly less depression after exercising for anywhere from 20 minutes to an hour, three times a week for five weeks. In some cases the benefits lasted up to one year. It is important to note however, that severe cases of depression require medical review and a combination of treatments.
In another study, a team of Australian researchers compared people who practiced progressive-relaxation techniques with a group who did 30 minutes of aerobic exercise three times a week. It was the exercise group that had lower blood pressure and responded best to acute stress.
The psychological benefits of exercise are often overlooked. Today’s society greatly focuses on the physical benefits of exercise, such as weight loss, toned muscles and “six-pack abs.” Although these are remarkable benefits, the psychological benefits can be just as, if not more significant than the physical benefits dependent on your needs and goals.
Research has shown that regular exercise delivers a mental and emotional boost. It improves your mood, bolsters your self-esteem and gives you the confidence to handle whatever comes your way. Some studies hint that it also enhances the functioning of your brain.
Many theories about the psychological benefits of exercise have surfaced from exercise physiology and sports psychology. One common area of study is neurochemistry. Scientists believe that when exercising, chemicals called endorphins are produced in the brain and released into the body. The word endorphin is abbreviated from the phrase “endogenous morphine” which means morphine produced naturally by the body. Endorphins are thought to relieve stress and pain naturally, giving one an euphoric and invigorating feeling. This is also known as “runner’s high.” Just one workout can release another cache of natural antidepressant chemicals from your body's medicine cabinet, such as dopamine, serotonin and norepinephrine.
Other theories focus more on the indirect effects of exercise. A popular opinion is that exercise may create a distraction and provide an “outlet” from everyday sources of stress, therefore positively enhancing one’s mental condition. Also, another thought is that muscle tension tends to be reduced after a good exercise session and this can promote a feeling of relaxation and calmness.
If your goal is Stress Management, there are a number of exercises I can work with you on to achieve this objective.
There are many psychological benefits
of physical activity. The most common are listed below:
Decreased Daily and Chronic Stress: Exercise is one of the best ways to
decrease stress. As stated above, exercise can help relieve stress by the
release of endorphins and/or by creating an outlet from daily tension and
anxiety. With less stress, many individuals will begin to feel more energized
and alive. An exercise session is a great time to watch television, listen to
music or read a good book or magazine.
Improved Self-Confidence and Body Image: Today, many people are unhappy
with their physical appearance. By exercising regularly, most people will begin
to see positive physical change. When individuals start seeing these results,
they tend to be proud of their success and feel good about who they are. Many
times this enhances body image perception and self-confidence.
How we feel directly affects how we use our bodies and how we look. Feelings of distress or doubt can cause us to hunch our bodies in an effort at self-protection. As a result our spines are compressed and our breathing is shallow. We limit ourselves to small movements leading our muscles and joints to stiffen and weaken. It is no wonder that our spirits might sag and our sense of self-esteem drop through the floor.
Often just starting out on a new exercise program can boost your sense of self-worth. As you find yourself progressing, you'll also find your confidence growing. Choose physical activities that stretch and strengthen. They will help you to physically stand taller, feel better, and face the world with a positive outlook.
Enhanced Moods: Exercise makes most people feel good and when people feel
good, their moods seem to elevate. Whether this is due to the release of
endorphins or providing a distraction from daily stress, many studies show that
regular exercisers have a more positive outlook and are happier overall in
comparison to the inactive population.
Alleviate Depression: Studies show that regular exercise can greatly
alleviate and in some cases prevent the symptoms of depression. The exact
physiological reason is unknown, but scientists believe that enhancing body
image, elevating moods and improving one’s health and physical appearance can
all help boost self-confidence and create a feeling of success, therefore
alleviating depression symptoms.
Increased Mental Alertness: Stress and fatigue negatively affect
concentration, comprehension and memory. Since exercise is a great way to
alleviate stress and increase energy levels, a regular exercise routine will
enhance mental alertness and can improve overall mental health.
Like many leisure activities such as meditation or your favorite hobby, exercise gives your mind needed time out from everyday thoughts, worries and responsibilities. You return to your life refreshed, invigorated, and perhaps even mentally sharper.
By improving the flow of blood and consequently of oxygen and nutrients to your brain, it may be that aerobic exercise helps you to think better.
Regular weight training and aerobic exercise have been shown in several studies to impart an additional benefit. They can improve the quality and duration of sleep. A good night's rest can make you less fatigued and better able to function in your daily life.
Feeling Great Overall: One of the best psychological benefits of exercise
is just feeling great overall. One could argue that this is a physical benefit
of exercise, however the psychological benefits greatly contribute to this
overall great feeling. The combination of increased self-confidence, decreased
stress, better moods, less depression and increased mental health in addition to
all of the physical benefits should make anyone feel great.
Regardless of why or how the body psychologically adapts to exercise, the
main point is that exercise not only improves physical health, but also mental
health. Uniting the physical and psychological benefits of exercise will
definitely help enhance the quality of life.