Reducing Stress Through Exercise

​Life can get pretty stressful at times. Whether you’re studying for exams, completing a work project before a deadline, or juggling several tasks at one time. We have all felt stress and some of us may have felt very overwhelmed.

Unfortunately, we often forget the benefits of exercise. Whether it is a brisk walk to clear your head and distract yourself from whatever may be causing you stress or two hours spent snowboarding, exercise triggers the release of endorphins and dopamine, known as the “feel good” chemicals, in your brain.

How do endorphins work? I’ll admit that I had to do a bit of research. When you exercise, the brain will synthesize and discharge higher levels of endorphins, also known as mood boosters. When released, they attach to receptors (reward centres) deep in the brain, which release another chemical called dopamine. Studies show that these chemicals play a part in reducing symptoms of depression, managing stress and anxiety, and helping to counteract the negative effects of chronic stress, such as elevated adrenaline and cortisol levels.

You could think of it as your body’s way of thanking you for being active.

Getting outside and taking in different surroundings, shifts your attention away from stressors. Sunlight not only helps your skin produce vitamin D. It also boosts production of serotonin and melatonin, which help improve your mood, increase your energy, and improve sleep which is often disrupted by stress. I know that not everyone enjoys a work out, run, or bike ride. We’re not all exercise enthusiasts. However, the goal is to manage stress with the body's natural chemicals.

You don’t need special equipment or to set aside a huge block of time in your already packed schedule. A 30-minute brisk walk can be very effective at reducing stress and boosting your mood. It may not skyrocket your heart rate like a sprint would, but it will:

• improve your circulation effectively
• reduce tension and
• Improves muscle relaxation.

When you begin to incorporate exercise into your routine, it’s important to start with an activity you enjoy for a manageable amount of time. Then, try other activities and gradually increase the amount of time that you are active. Choose an activity that you will enjoy. Maybe power-walking while listening to upbeat music or a podcast to keep your mind engaged. Or a fun activity, like dancing to a few of your favourite songs or chasing your family dog through the leaves (or snow) in your yard. And don’t underestimate the power of connecting with friends or family while incorporating some fun activity into your schedule.

Once you begin to experience the benefits, you will be more likely to make time for activities to avoid falling victim to burnout. If you consistently make time for being active during your day, the endorphin boost isn’t the only benefit you will experience, since regular exercise can help you build resilience to stress over time. As your strength and stamina increase,

★ your self-image will improve.

★ You'll earn a sense of control, pride, and self-confidence.

★ The discipline of maintaining regular exercise can help you to achieve future lifestyle goals.

References:

https://www.healthline.com/health/heart-disease/exercise-stress-relief#how-does-exercise-help- with-stress

https://sportsmedicine.mayoclinic.org/news/exercise-and-stress-get-moving-to-manage-stress/

https://www.athleticinsight.com/exercise/endorphins