Mike Baird

How To Use Exercise To Relieve Periodic Stress

Article
Health & Wellness
Contributed byMaulik P. Purohit MD MPHJun 13, 2017

Not many people link exercising to relaxing since it is considered to be an energetic activity that involves attention and focus. However, physical activity and certain relaxation exercises can help the body relax, and as a positive consequence, help relieve periodic stress that builds up in us. Applied in a gradual and controlled manner, physical stress, or exercise, can lessen the ill-effects of stress.

The mechanism of action of exercise can be explained on a neurochemical and behavioral basis. Exercising causes a reduction in the level of stress hormones in the body such as cortisol and adrenaline. It also causes an increase in the production of endorphins, which are chemicals that elevate one’s mood and naturally relieve pain. Certain behavioral factors, such as one’s self-image and self-confidence, are enhanced as one’s body becomes toned and stamina increases that help relieve stress. Regular exercise brings a certain discipline into one’s life, which extends to other personal and professional aspects as well. Participating in sports and exercising also provides an avenue to socialize and get away from work and the stresses it involves.

Almost any type of exercise helps with stress reduction. Muscular meditation or the process of using large muscle groups in a repetitive and rhythmic fashion is best for lowering stress levels. Examples of this type of exercise are walking and jogging. 

Stress can produce physical symptoms, such as muscle tenseness, headaches, and heartburn, which cause additional mental stress. This turns into a cycle of stress that harms the body and mind. Auto regulation exercises are a group of techniques designed to break this cycle of stress. Some approaches include: 

  • Breathing exercises: Yoga employs gentle, stretching movements and controlled breathing. Learning to mimic the slow, deep, and regular breathing during relaxation causes the body to relax. Deep breathing is easy to learn and can be done at any place and at any time. Repeating the exercise 4-6 times a day is proven to help reduce stress.
  • Mental exercises: Writing down one’s thoughts, working out on a puzzle, or talking with a supportive partner are mental exercises that aid in stress reduction. Even meditation is a tool that can help reverse the physiological effects of stress such as rise in blood pressure and increased heart rate.
  • Progressive muscular relaxation: This technique is more difficult to learn as compared to deep breathing. It involves focusing on major muscle groups in a sequential manner. Beginning with the facial muscles, each muscle is tightened and then relaxed. A sensation of relaxation is felt when a muscle group is loosened. 

Regular physical activity improves the overall well-being of the body by increasing energy, delaying the aging process, and warding off illnesses. It is recommended that one performs 30-40 minutes of exercise every day for stress management and good health of the mind and body.

References:

Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clinical psychology review, 21(1), 33-61

http://www.mayoclinic.org/healthy-living/stress-management/in-depth/exercise-and-stress/art-20044469 (accessed on 2/3/2015)

http://www.adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st (accessed on 2/3/2015)

http://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm (accessed on 2/3/2015)

http://www.health.harvard.edu/staying-healthy/exercising-to-relax (accessed on 2/3/2015)

Helpful Peer-Reviewed Medical Articles:

Bowe, C. L. (2012). Exercise for stress management: the role of outcome expectancy.

Kun, A. 10. Health, stress, well-being and positive affectivity.

Woodgate, R. L., & Leach, J. (2010). Youth’s perspectives on the determinants of health. Qualitative Health Research, 20(9), 1173-1182.

Was this article helpful

On the Article

Maulik P. Purohit MD MPH picture
Approved by

Maulik P. Purohit MD MPH

Assistant Medical Director, Medical Editorial Board, DoveMed Team

0 Comments

Please log in to post a comment.

Related Articles

Test Your Knowledge

Asked by users

Related Centers

Loading

Related Specialties

Loading card

Related Physicians

Related Procedures

Related Resources

Join DoveHubs

and connect with fellow professionals

Related Directories

Who we are

At DoveMed, our utmost priority is your well-being. We are an online medical resource dedicated to providing you with accurate and up-to-date information on a wide range of medical topics. But we're more than just an information hub - we genuinely care about your health journey. That's why we offer a variety of products tailored for both healthcare consumers and professionals, because we believe in empowering everyone involved in the care process.
Our mission is to create a user-friendly healthcare technology portal that helps you make better decisions about your overall health and well-being. We understand that navigating the complexities of healthcare can be overwhelming, so we strive to be a reliable and compassionate companion on your path to wellness.
As an impartial and trusted online resource, we connect healthcare seekers, physicians, and hospitals in a marketplace that promotes a higher quality, easy-to-use healthcare experience. You can trust that our content is unbiased and impartial, as it is trusted by physicians, researchers, and university professors around the globe. Importantly, we are not influenced or owned by any pharmaceutical, medical, or media companies. At DoveMed, we are a group of passionate individuals who deeply care about improving health and wellness for people everywhere. Your well-being is at the heart of everything we do.

© 2023 DoveMed. All rights reserved. It is not the intention of DoveMed to provide specific medical advice. DoveMed urges its users to consult a qualified healthcare professional for diagnosis and answers to their personal medical questions. Always call 911 (or your local emergency number) if you have a medical emergency!