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A Look At The Association Between Stress And Exercise

By: Donald Saunders

It is a well know fact that exercise can help in relieving stress but what is perhaps not quite so well known are the scientific reasons for the benefits derived from exercise.

Exercise causes the release of several chemicals by the brain. A good example of this is the 'endorphin high' that many runners get as the brain releases opiate-like chemicals which the body uses as natural pain relievers and which is well documented.

The human brain is also responsible for the release of various neuro-transmitters like serotonin, norepinephrine and dopamine all of which have been shown to have beneficial effects as mood elevators. Again, the effect of low levels of these in producing anxiety, depression and sometimes even anger is well documented.

As well as exciting the brain into releasing chemicals that are of assistance in reducing stress, exercise also reduces the release of several chemicals that are by-products of stress. For instance, if an individual is placed under stress the sympathetic nervous system releases chemicals like cortisol and various hormones that, if allowed to accumulate in the blood stream, can cause harm to the blood vessels and result in scaring and even a narrowing of the arteries.

Regular exercise can help to solve this particular problem in two different ways. First, a good workout makes use of these compounds by breaking them down into harmless products that are passed out of the body in the urine. Second, exercise assists in strengthening the blood vessels and giving them greater elasticity so that they can better resist attack. One of the more frequently experienced consequences of stress is tense muscles, particularly in the neck, shoulders and calves and exercise will help to loosen these.

As well as this variety of chemical effects there are also several psychological benefits that can be derived from following a regular exercise routine. Focusing your attention on a workout routine takes your mind away from the whole variety of things that might be causing the stress in your life and it is surprisingly hard to concentrate your attention on those things that are distressing you and to concentrate on your exercise routine at the same time.

In addition this effect helps to give your mind a chance to bring about what is called homeostasis. Put simply this is a feedback mechanism within the body that acts to bring your body back into a state of equilibrium and a strenuous workout that diverts your mind from your problems will also allow this system the time to kick in.

Of course there are a variety of other psychological benefits that follow on from regular exercise like the self-confidence that can be gained from merely improving your overall health and fitness. Here it is a case of 'if you look good then you frequently feel good'.

In addition, it is helpful to appreciate that you are using effort to improve your body and mind and that you are doing something that is positive rather than merely giving in to the sense of helplessness and the passivity that so often accompany stress. It is all too easy to find that the things in your life that are placing you under stress become the central focus of your attention and just putting them to the back of your mind will often lead to dramatic results.

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