It's a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression.
If athletes and patients can derive psychological benefits from exercise, so can you. How can exercise contend with problems as difficult as anxiety and depression? There are several explanations, some chemical, others behavioral. The mental benefits of aerobic exercise have a neurochemical basis.
Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators. Endorphins are responsible for the "runner's high" and for the feelings of relaxation and optimism that accompany many hard workouts — or, at least, the hot shower after your exercise is over.
Behavioral factors also contribute to the emotional benefits of exercise. As your waistline shrinks and your strength and stamina increase, your self-image will improve. You'll earn a sense of mastery and control, of pride and self-confidence.
Your renewed vigor and energy will help you succeed in many tasks, and the discipline of regular exercise will help you achieve other important lifestyle goals. Exercise and sports also provide opportunities to get away from it all and to either enjoy some solitude or to make friends and build networks. Thomas Aquinas, "need leisure.
Almost any type of exercise will help. Many people find that using large muscle groups in a rhythmic, repetitive fashion works best; call it "muscular meditation," and you'll begin to understand how it works. Walking and jogging are prime examples. Even a simple minute stroll can clear the mind and reduce stress. But some people prefer vigorous workouts that burn stress along with calories. That's one reason ellipticals are so popular.
And the same stretching exercises that help relax your muscles after a hard workout will help relax your mind as well. Regular physical activity keeps you healthy as it reduces stress. But another special sort of exercise known as autoregulation exercises can also reduce stress. Stress comes in many forms and produces many symptoms. Mental symptoms range from worry and irritability to restlessness and insomnia, anger and hostility, or sensations of dread, foreboding, and even panic.
Mental stress can also produce physical symptoms. Muscles are tense, resulting in fidgetiness, taut facial expressions, headaches, or neck and back pain. The mouth is dry, producing unquenchable thirst or perhaps the sensation of a lump in the throat that makes swallowing difficult. Clenched jaw muscles can produce jaw pain and headaches. The skin can be pale, sweaty, and clammy. Intestinal symptoms range from "butterflies" to heartburn, cramps, or diarrhea.
Frequent urination may be a bother. A pounding pulse is common, as is chest tightness. Rapid breathing is also typical, and may be accompanied by sighing or repetitive coughing.
In extreme cases, hyperventilation can lead to tingling of the face and fingers, muscle cramps, lightheadedness, and even fainting. The physical symptoms of stress are themselves distressing. In fact, the body's response to stress can feel so bad that it produces additional mental stress. During the stress response, then, mind and body can amplify each other's distress signals, creating a vicious cycle of tension and anxiety.
Because the root cause of stress is emotional, it is best controlled by gaining insight, reducing life problems that trigger stress, and modifying behavior. But stress control can — and should — also involve the body. Aerobic exercise is one approach; physical fitness will help promote mental fitness. But there is another approach: you can learn to use your mind to relax your body.
The relaxed body will, in turn, send signals of calm and control that help reduce mental tension. Autoregulation exercises are a group of techniques designed to replace the spiral of stress with a cycle of repose. Several approaches are available. Even without formal meditation and controlled breathing, the gentle muscle stretching of yoga can reduce stress. But if that's not your thing, simple breathing exercises can help by themselves. Rapid, shallow, erratic breathing is a common response to stress.
Slow, deep, regular breathing is a sign of relaxation. You can learn to control your respirations so they mimic relaxation; the effect, in fact, will be relaxing. Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use.
Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly. Deep breathing is easy to learn. Is walking good exercise? Walking can be a phenomenal form of daily exercise. A prolonged walk of 30 minutes or more should be Is walking a good start to a good body shape?
Walking is a great springboard to gaining confidence and feeling fabulous about yourself and your bo How can walking improve my relationships with friends and family? National Academy of Sports Medicine.
Walking is a good bonding activity you can do with your friends and family to spend quality time tog Whether it's a slow stroll in the park with friends or a brisk power-walk around the neighborhood, make walking a part of your daily routine to reduce tension and promote feelings of calm.
Taking a walk in the part could actually shift your brain into a calmer state, according to recent research. A UK study found that walking through green spaces can put the brain into a meditative state.
The act is found to trigger "involuntary attention," meaning that it holds attention while also allowing for reflection. Try following a walking meditation practice in one of your favorite parks to enjoy the health benefits of moderate physical activity while also quieting the mind and increasing awareness.
Here's a good reason to take a walk in the park: Spending time in nature has been linked to stress reduction. A number of studies have found time outdoors to relieve stress , and also improve memory and attention : Even when it's cold, taking a walk outside can improve memory and attention span by up to 20 percent.
Walking outdoors has also been shown to improve energy levels. Try walking outside for minutes several times per week to alleviate stress and give your mind a boost. Like any other cardiovascular exercise, brisk walking boosts endorphins, which can reduce stress hormones and alleviate mild depression. Regular exercise, through the production of feel-good endorphins, can improve mood and self-esteem, according to WebMD. Make your daily walk a group activity for the added stress-relieving benefits of spending time with friends and developing strong social bonds.
Social support from friends, family and community members has been shown to improve stress resilience and lowers levels of the stress hormone cortisol.
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