Stress can invade your life from many different directions, but the body responds the same -- with a number of biochemical changes. A factor in many illnesses and diseases, stress increases the risk of heart attack and stroke. Anxiety and depression are some of the emotional manifestations of stress. Aerobic exercise allows release of the buildup of harmful stress chemicals in the body and helps it to return to a calm, relaxed state. Activity can be an effective adjunct to psychotherapy and, in some cases, a substitute for it.
Definitions
Stress can be brought on by a physical, mental, social or emotional stimulus. Considered a psychological problem, stress has real physical effects. The body responds to stress with the secretion of adrenaline, increased blood pressure, sped-up heartbeat, muscle tension and a host of other chemical reactions.
Aerobic exercise may help manage stress because it causes you to breathe more rapidly and deeply and makes your heart beat faster to carry blood to your muscles and back to your lungs. Your capillaries take more oxygen to your muscles and carry away carbon dioxide and lactic acid. Brisk walking, bicycling and running are aerobic activities.
Stress and Mental Health
A paper called "The Influence of Exercise on Mental Health" by Daniel Landers of Arizona State University reports on the published literature on exercise and anxiety and depression. Six meta-analyses covering 159 studies found exercise to be significantly related to a reduction in anxiety. Among five meta-analyses, the results showed that acute and chronic exercise caused a significant reduction in depression. The effect was greater if the subjects were moderately to severely depressed and if the exercise was done for more than nine weeks, lasted longer each session, was higher in intensity and performed a greater number of days per week. The literature review also found that aerobic exercise enhances self-esteem, produces more restful sleep and helps people recover from psychosocial stressors faster.
Stress and Mortality
A study conducted at the Institute of Aerobics Research in Dallas, Texas, found that a low level of aerobic fitness is associated with a shorter life span. Over 13,000 healthy men and women were assessed for aerobic fitness. At the time, none of them showed evidence of heart disease or cancer. The study lasted for eight years, and during that time, 240 men and 43 women died. The study revealed the higher the individual's initial fitness level, the lower the death rate from heart attack and cancer. The greatest risk reduction happened when someone moved from the lowest level of fitness to the next lowest level, showing even modest improvement provides a substantial health benefit. The fitness level with the lowest mortality rate could be achieved by walking briskly for 30 minutes or more each day.
Types of Aerobic Activity
Stress creates pent-up energy inside your body, and exercise provides a way to release it. Cycling provides a good workout for your heart and lungs. Swimming is a low-impact aerobic workout especially good for those with joint problems. The endorphins released by jogging can lift your spirits after a hard day's work. Walking briskly in scenic areas can quiet your mind and relax your body, while a cardio workout at the gym can allow you to check your heart rate. Outdoor sports can provide interaction with others and a sense of connection.
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