Stress and Your Health

Evidence shows that stress damages your health. It can weaken your immune system, increase your blood pressure, raise cholesterol, keep your blood sugar level elevated, and cause weight gain and skin problems.

How Does Exercise Reduce Stress?

• It stimulates your production of endorphins, adrenaline, serotonin and dopamine: Exercise causes the brain to produce a cocktail of helpful biochemicals that help reduce stress. Runners, for example, are familiar with that ‘endorphin high’ that comes from marathon workouts; this endorphin high can also be achieved through weight training or a robust game of basketball. The endorphin high is a result of the brain releasing an opiate-like substance that the body produces naturally to reduce pain. It also can give you a sense of well being.
• It lets you focus on a single task: After completing an intense workout in the weight room or a non-stop spinning class at your favorite gym, you will often find you have forgotten the day’s problems and irritations and focused purely on your specific activity. As you begin to repeatedly discard your daily frustrations by focusing on a single physical activity, you may find that this focus on a single task, and the positive energy that is a result of it, can help you remain cool, calm and collective in everything you do.
• It improves your outlook: Regular exercise can increase self-confidence and lower the symptoms related to mild depression and anxiety. This can ease your stress levels and give you a sense of command over your body and your life.

Steps for success:  Just like everything else in life, you need to have a plan to be successful.  I suggest taking these few simple steps.

• Consult with your doctor: Before beginning a new fitness program, consult with your health care provider especially if you have a history of heart disease or other risk factors.
• Know your fitness level: Build your fitness level gradually.  Do not jump into an advanced workout routine if you have not exercised in years!  This can lead to frustration and workout related injuries. Plus, if you begin your workouts slowly, you are more likely to stick with it.
• Do what you enjoy: Don’t train for a triathlon if you loathe swimming, running, and biking!   Any activity from walking to ballroom dancing can increase your fitness level while reducing stress. The most important thing is to pick an activity you enjoy.
• Schedule it and keep it regular: Choose the times you exercise carefully. If you are not a morning person, don’t force yourself to get up at four in the morning to exercise. Choose a time you know you can maintain and make your exercise routing an ongoing priority.

Remember, find an activity you enjoy even if it’s just getting out of the house or away from work for a vigorous walk. Any form of physical activity can help you elevate your mood and become a great way to lower your level of stress.

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