Studies indicate that is impossible to entirely eliminate anxiety and stress. However, it is possible to manage them through a variety of methods. One of methods recommended that is successful in relieving and reducing anxiety and stress symptoms is physical exercises. Physical exercise influences the body on a neurochemical basis by effectively reducing levels of a person’s stress hormones that is cortisol and adrenaline. “Psychological changes by physical activity could reduce the persons’ physiological sensitivity to chronic stress.” Engaging in physical exercise triggers the release of endorphins – chemicals in the body that act as mood elevators and natural painkillers. The production of endorphins leads to feelings of optimism and relaxation after intensive workouts – such feelings are experienced when one takes a hot shower after performing exercise. Therefore, activities such as swimming, bike riding and playing tennis are a great way of producing endorphins that “keep-in-check” the levels of cortisol in the body.
Paradoxically, physical exercise stresses the body since it also releases cortisol – the stress hormone. In a publication that goes by the title Cortisol and physical exercise, the authors argue, “Physical exercise can become a stressor agent for the body, resulting in an increase in cortisol concentrations”. Though regular exercise, the body is trained to respond to stressors. For instance, people that jog moderately several times in a week train their body to produce certain levels of cortisol. In case they fell like jogging much faster, their body will effectively manage the larger energy demand by producing the appropriate level of cortisol. Thus, by regularly performing exercise, a person’s body become more efficient in releasing cortisol and managing physical stress exerted on the body. Due to this, the body adapts and releases less hormones during stressful situations. Hence, physical exercise assists the body in the regulation of stress hormones.
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Physical exercise leads to certain physical benefits that lower feelings of stress. The benefits include; a sense of control, higher self-assurance, becoming more toned, and losing weight. Such kind of physical benefits lead to mental satisfaction. “People with who exercise regularly have lower risk of developing stress-related mental health disorders.” Physical exercise provides a perfect opportunity for encouraging community and family connectedness, combating loneliness and isolation and improving networks and social skills. Currently, loneliness and isolation are considered number major causes of increased stress levels in the society. Jane a personal reporter working for the renowned media house, published, “Dozens of studies have shown that people who have satisfying relationships with family, friends and their community are happier, have fewer health problems, and live longer.” Physical exercise is a means for promoting social activities, thus enabling people to make new friends in a particular region, get a sense of belonging and stay motivated. For instance, taking part in a dance or gym class improves the probability of forging new relationships and communicating with other people. As a result of the strong social bonds created, stress levels are effectively reduced since people are able to share their troubles. Numerous studies show that the people who live longer with few health problems are the ones that foster quality relationships with members of their community, friends and family.
Physical exercise has a positive impacts a person’s mood. In past study that required individuals to rate their mood after long periods of physical inactive activities such as watching television or reading a book, compared to periods of physical activities such as playing football of hiking. The study effectively established that the participants who engaged in periods of physical activities had a better mood, were calmer and awake compared to the people that engaged in physically active activities. Garland made the following observation, “The experience leads to a sense of appreciation of life, an opening to new possibilities, or the development of personal strength.” Having an elevated mood is important since it promotes better physical health, encourages the development of reliable personal resources, and broadens a person’s behavioral repertoire and perspective. Having a good mood improves one’s level of life satisfaction and reduces the level of depression.
References
Garland, E. L., Farb, N. A., R. Goldin, P., & Fredrickson, B. L. (2015). Mindfulness broadens awareness and builds eudaimonic meaning: A process model of mindful positive emotion regulation. Psychological Inquiry , 26 (4), 293-314.
Hegberg, N. J., & Tone, E. B. (2015). Physical activity and stress resilience: Considering those at-risk for developing mental health problems. Mental Health and Physical Activity , 8 , 1-7.
Jane, E. B. (2017, June 12). Social Interaction Is Critical for Mental and Physical Health . Retrieved from The New York Times : https://www.nytimes.com/2017/06/12/well/live/having-friends-is-good-for-you.html
Ochentel, O., Humphrey, C., & Pfeifer, K. (2018). Efficacy of exercise therapy in persons with burnout. a systematic review and meta-analysis. Journal of sports science & medicine , 17 (3), 475.
Wood, C. J., Clow, A., Hucklebridge, F., Law, R., & Smyth, N. (2018). Physical fitness and prior physical activity are both associated with less cortisol secretion during psychosocial stress. Anxiety, Stress, & Coping , 31 (2), 135-145.
