•  Exercise and Depression •  Managing Stress

Your job leaves you frazzled, your bank account is shrinking, and the paper is full of bad news. Rather than breaking into an (unhealthy) sweat, why not try smacking a tennis ball, going dancing, or taking a long walk? Exercise won't make stress disappear, but it can prepare your mind and body to deal with life's difficulties. In fact, many doctors are prescribing exercise to battle stress as well as depression and anxiety.

You may worry that trying to fit regular exercise into your already busy life will add still more stress. But if you're not overly ambitious, start out slowly, and don't stress out about missing out on a day or two here and there, getting active will eventually start to function as a stress reducer. Here's why:

When you're on a bicycle, a basketball court, or the floor of a yoga class, your brain and body are fighting stress in ways that scientists are just beginning to understand. Exercise, for example, encourages your brain to produce a special chemical messenger called norepinephrine. This chemical becomes especially abundant in the part of the brain that controls your emotions and manages your response to stress. Nobody knows exactly what message norepinephrine is sending, but the American Psychological Association reports that it could prime the brain to efficiently handle stress.

Exercise may also help the rest of your body respond to stressful situations. Consider how much a workout has in common with a moment of panic: Your pulse races, your breath quickens, and your sweat glands work overtime. According to the APA, exercise is like a trial run for actual stress. The parts of the body that are sensitive to stress learn how to communicate and cooperate, leaving you much better prepared to face life beyond the gym.

A good workout can certainly help rein in blood pressure, which is often linked to stress. Over the years, 15 different studies have tracked the blood pressure of people exposed to mentally stressful situations after a bout of exercise. According to a review published in Biological Psychology in 2006, the studies consistently show that 30 minutes of moderate aerobic exercise helps keep blood pressure from soaring under stress. The studies indicate that a good workout can help calm the body and mind in tough times.

Regular activity can help people cope with even the toughest challenges -- including life-threatening illnesses. A study of cancer patients published in the journal Medicine and Science in Sports and Exercise found that a 10-week program of light or moderate aerobic exercise significantly improved patients' energy levels and outlook on life. As a bonus, they also increased their stamina, improved flexibility, and lost fat.

In February 2006, English researchers announced plans to take a closer look at the stress-busting powers of exercise for cancer patients. The researchers theorize that a six-week program of aerobic exercise combined with a reduced-calorie diet will boost the mood and reduce the stress of breast cancer survivors. For some patients, reduced stress could mean a longer life. As the researchers write in the journal BMC Cancer, the study should "improve our understanding of the potential role that lifestyle … can play in saving or prolonging lives."

You don't need to become a mega-athlete to bust stress. According to the Mayo Clinic, just 10 minutes of moderate exercise each day can be enough to improve your mood. If you're not active now, simply taking a short walk every day is a great place to start. As your fitness improves, you can aim for 30 to 60 minutes of physical activity on at least five days out of the week. At this level, you'll be strengthening your heart while fighting stress.

If you have a significant illness such as heart disease or diabetes, you should check with your doctor before starting an exercise program. You should also check with your doctor if you're middle-aged or older and plan to drastically increase your exercise level.

When you're ready to get started, be sure to find activities that you actually enjoy. If you loathe your routine, exercise will actually add more stress to your life. Exercise should be safe, fun, and rewarding. Put those three things together, and you'll be in great shape for the stresses that come your way.

-- Chris Woolston, MS, is a contributing editor to Consumer Health Interactive. He is a former staff writer for Hippocrates magazine and has written for Health, WebMD, and many others. He is the co-author of Generation Extra Large: Rescuing Our Children from the Epidemic of Obesity (Perseus Books, 2005).

References

First published May 11, 2006
Last updated November 20, 2008
Copyright © 1999 Consumer Health Interactive

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