The Secret To Stress Relief: New Research Is Proving That Exercise Is As Healthy For The Mind As It Is For The Body

natural health THE SECRET TO STRESS RELIEF
New research is proving that exercise is as healthy for the mind as it is for the body.
E
xercise isnt always the first thing that comes
to mind when were feeling stressed or anx-
ious. For many of us, its more tempting to
grab a pint of ice cream and the remote control
than to head to the gym. But before you open that
freezer, consider this: Recent studies have found
that people who exercise regularly arent just more
physically fit than those who dont, theyre gener-
ally happier and less stressed, too.
Exercising just 30 minutes several times a week
can relieve general anxiety and stress, and can be
an effective treatment for more serious conditions
such as post-traumatic stress disorder and depres-
sion. A recent study conducted at the University
of Colorado suggested that physical activity also
can prevent stress to our immune systems, leaving
us less susceptible to some bacterial and viral infec-
tions.
Perhaps most importantly, studies have shown
By Lynn Keiley
that people who exercise have a more positive
outlook on the world in general. The good news
is that you dont need to train for a marathon to
brighten your perspective on life for people new
to exercise, even as little as 10 minutes a day has
been shown to reduce stress and anxiety, and pro-
mote a general sense of well-being.
THE MIND-BODY CONNECTION
Researchers dont know exactly how exercise
reduces stress, but they have a number of possible
explanations. More than likely, the results stem
from a combination of physiological and men-
tal factors, says Steven Petruzzello, a professor of
kinesiology and director of the exercise psycho-
physiology laboratory at the University of Illinois,
Urbana-Champaign.
One explanation is that exercise itself is a form
of stress, and forcing your body to move from its
normal state of rest provokes a natural fight or
flight response that activates endorphins hor-
monelike substances in the brain, chemically simi-
lar to narcotics, that are believed to control our
moods and emotions along with our responses
to pain. This is a popular theory, but Petruzzello
cautions that most of the studies that support it
measured endorphins in the blood. Researchers
still arent sure whether these compounds behave
the same way in the nervous system.
Another possible explanation is that exercise
raises body temperature. Researchers suspect this
plays a role in the relaxed state of mind we experi-
ence after a workout, because warming the muscles
makes them more flexible and releases tension.
Based upon his research, Petruzzello speculates
that exercise also increases the temperature of our
brains, setting off a series of neurochemical reac-
tions that trigger the activity of compounds such
CORBIS
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natural health THE SECRET TO STRESS RELIEF
By Lynn Keiley
more than 1,000 adults, researchers found that
people who participated in any of 22 outdoor ac-
tivities (such as cycling or climbing) were happier
in seven of eight categories they measured on a
Happiness Index. Participants who were inac-
tive scored the lowest in five of those same eight
categories.
Many activities may prove beneficial, but re-
search suggests the most effective exercises are
rhythmic activities that work the major muscle
groups and are performed at moderate or low in-
tensity such as jogging, swimming, cycling and
walking. Studies also have shown that mentally
stimulating forms of exercise, such as martial arts,
promote positive mood changes, especially as the
participants skill levels improve.
But if youre the kind of person
who prefers gardening to running
laps, then spending time in the
garden may be your best bet. Youll
reap the greatest benefits if you ex-
ercise regularly, so choose an activ-
ity you already enjoy and find time
to do it consistently.
as serotonin and dopamine, two chemicals that
facilitate communication between parts of the
brain. Researchers believe both compounds
play important roles in mood regulation and
are associated with pleasurable feelings.
Petruzzellos research indicates that physical
activity also stimulates activity within parts of
the brain and gives us more energy a claim
supported by several other studies in which
people who exercised regularly reported hav-
ing more vitality or vigor. Animal studies
conducted by William Greenough, one of
Petruzzellos colleagues at the University of
Illinois, showed that exercise enhanced the
mental agility of chimpanzees, enabling them
to master new tasks more quickly.
But there may be a much simpler explana-
tion why exercise helps reduce stress: Fitting
comfortably into our favorite pair of jeans
makes us happy. While some studies have failed
to find a direct correlation between improved
cardiac and respiratory fitness and a positive
mood, other research has shown that people
who begin exercise programs, especially those
who were previously sedentary, feel less tense
and anxious as they lose weight.
EXERCISE RECOMMENDATIONS
Just as scientists are still determining exactly
how exercise reduces stress, theyre also trying
to figure out how much exercise we need to
experience a positive change in mood. The jury
is still out, but all signs indicate that a little ex-
ercise goes a long way.
We still do not know the exact prescrip-
tion, Petruzzello says, but studies show that
even as little as six to nine minutes of exercise
can reduce stress and anxiety. In fact, longer
periods of exercise also are beneficial, but too
much intense exercise can actually cause stress
instead of relieving it, because it overtaxes the
body. When you get the right mix, Petruzzello
says, you can expect the exercise afterglow to
last about two to four hours.
Whether youre seeking better health or
stress relief, the general prescription is at least
30 minutes of exercise five times a week. You
dont need to exercise all at once even 10
minute bouts that add up to 30 minutes over
the course of the day have been proven to pro-
mote relaxation. But if your goal is weight loss,
youll need that 30 minutes all at once: Studies
have shown that a brisk 30 minute walk five
times a week over a period of eight weeks
promotes feelings of vigor and happiness, re-
duces body fat and improves cardiorespiratory
health. People who exercised for shorter peri-
ods experienced the mood benefits but didnt
see changes in body size.
Aerobic activity in doses of 30 minutes, three
to five times a week, also has yielded dramatic
results for people suffering from clinical de-
pression. Researchers at the University of Texas
Southwestern Medical Center found that peo-
ple with clinical depression could reduce their
symptoms by nearly half just by adding regular
aerobic exercise to their treatment. For mild or
moderate cases of depression or anxiety, the
researchers concluded that exercise could po-
tentially replace medication.
You dont necessarily need to join a gym to
brighten your outlook on life. In a survey of
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