We all know exercise is good for our bodies. It helps decrease the risk of cardiovascular disease and stroke, manages our weight, decreases the risk of various cancers, lowers blood pressure, improves metabolism, improves bone density and enhances our immune system. But did you know physical “Motion” or exercise, affects “Emotion”?
According to fitness researcher, Michael Bracko of the American College of Sports Medicine (ACSM), the psychological aspect of exercise has been overlooked for some time now. Bracko states, “The psychological benefits of exercise are as important, if not more so, than the physical benefits. The physical needs and outcomes of exercise, whether it’s to lose weight, tone muscle, or address obesity dominates what we hear about, but lots of people who exercise don’t see stark physical benefits,” said Bracko. “The message needs to be rewritten. When you exercise you’re going to feel better. You’ll feel less stress and more relaxed, you’ll sleep better, and you’ll likely be more confident.”
Researchers, like Bracko, point to various studies that have shown physical activity and exercise reduce the symptoms of stress, depression, anxiety and improve mood to the extent of working as well or better than many popular medications.
But what works best for you? Below are a few “motion” tips to help you get started:
1. Choose activities you enjoy: To help reduce your stress levels through physical motion, be sure to select activities you enjoy and are fun for you. If you don’t like to jog, don’t jog! If you hate swimming, don’t carry your swim trunks to work in your brief case! Getting involved in activities that you don’t enjoy will only increase your stress levels. Discover which exercises you like to do and do them regularly.
2. Alone time: Exercising all by yourself could be just what you need to carve out a little space in your day to reflect, renew and recharge your batteries. Taking a long walk in a park, or jogging on the beach or swimming in the comfort of a lap pool or listening to some soothing music while on a stationary bicycle could become an important sanctuary to help you gain the vital strength to deal with your problem or challenge.
Quick Tip: Schedule time on your calendar for your “alone time” before the week begins. Write down on your day planner what time, where and what type of exercise you will be doing. If someone calls or tries to interrupt this time, tell them, “I am sorry; I have a personal appointment at that time - what time would work best to meet later?”
3. Need to connect: Research demonstrates the overwhelming power of support when confronted with stress. Being around others in times of difficulty allows us to share our problems as well as possibly divert our attention temporarily from the issue you may be struggling with. If you gain energy and strength from being surrounded by others, make it a point to exercise regularly with a close friend or family member. Exercising together will be beneficial to your body as well as giving you the opportunity to share your challenges or to laugh or to talk about something other than what has been weighing you down.
Quick Tip: Think about joining a netball, touch footy or basketball league. Or think about walking or jogging with a group who are training for a 5K or half marathon.
4. Moving meditation: Various exercises such as walking, swimming, and jogging are repetitive in motion and demand a consistent movement which can lead to a peaceful state of relaxation.
Quick Tip: Consider performing exercises which allow you the opportunity to relax your mind as you move such as walking, jogging, swimming, hiking, cross country skiing, kayaking or rowing.
5. Hit, punch, pull, lift or kick it out! If anger or hostility has been building up in your life, consider participating in activities that provide you with a healthy outlet for your emotions. Being involved in “higher intensity” activities such as weight lifting, martial arts, racquet sports, sprinting or interval training can provide you with the emotional as well as physical outlet you are looking for.
Quick Tip: Hitting a tennis ball, squash ball or attending a kick boxing class could be just what you need to express your emotions in a positive way.
6. Spice it up! For some, a lack of stimulation or goals to accomplish can lead to depression or boredom - a stress all in itself. If you find yourself in need of a challenge, exercise may be just what you need to spice things up in your life.
Quick Tip: To challenge yourself, consider signing up for a 5K walk/jog or marathon. Consider taking part in a karate or scuba class. Or participate in a golf tournament or cycling race or Boot Camp training. The very act of signing yourself up for an event could be just what you need to help you find meaning in your movement!
7. Take a breath: Multiple studies* demonstrate regular deep breathing aides in decreasing depression, anxiety, stress and psychological disorders, eating disorders, obesity, blood pressure reduction, heart rate reduction, relaxation of the nervous system, stimulation of the lymphatic system (helping your body rid itself of toxins), increased circulation and optimal oxygen exchange and increased energy
Quick Tip: Perform deep breathing anytime, anywhere; at your desk, when waiting in line at the shops or when stuck in traffic. Breathe deeply by inhaling through the nose and exhaling through the mouth for a total of 1-2 minutes.
8. Stretch it: Stretching movements improve muscle flexibility, strengthen tendons and ligaments, increase joint mobility, improve body posture and body symmetry, decrease lower back pain, delay muscle fatigue, minimise muscular soreness after activity, decrease stress and increase blood circulation.
* Richard Brown, MD and Patricia Gerbarg, MD co-authored a review and analysis of breathing in the treatment of stress, anxiety, and depression which was published in Journal of Alternative and Complementary Medicine in February and August 2005.
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