An Examination Of The Association Between Exercise and Stress

By: Donald Saunders

It is a well know fact that exercise is of assistance in relieving stress but what is possibly not quite so well known is the scientific basis for the benefits of exercise.

Exercise stimulates the release of various chemicals within the brain. A good example of this is the 'endorphin high' which a lot of runners experience as the brain produces opiate-like chemicals which the body uses as natural pain relievers and which has been very well documented.

The human brain also produces a variety of neuro-transmitters such as serotonin, dopamine and norepinephrine all of which have been found to have beneficial effects in elevating mood. Again, the effect of low levels of these nero-transmitters in causing depression, anxiety and sometimes even hostility has been very well documented.

As well as triggering the brain into producing chemicals that are helpful in reducing stress, exercise also lessens the release of some chemicals that are a by-product of stress. For instance, if a person finds himself under stress the sympathetic nervous system produces chemicals such as cortisol and several hormones which, if allowed to accumulate in the blood stream, can harm the blood vessels and result in scaring and possibly even a narrowing of the arteries.

Following an exercise program can assist in solving this problem in two different ways. First, exercise makes use of these compounds and breaks them down into harmless products that are passed out of the body in the urine. Second, exercise helps to strengthen the blood vessels and giving them greater elasticity so that they are able to better resist attack. One of the more commonly experienced signs of stress is tense muscles, especially in the calves, shoulders and neck and a workput will help to loosen these up.

As well as this variety of chemical effects there are also various psychological benefits to be derived from following a regular exercise program. Concentrating your attention on an exercise program diverts your mind from the whole variety of things which may be producing the stress in your life and it is extremely hard to concentrate your attention on those things that are distressing you and to concentrate on your exercise plan at the same time.

This effect also helps to give your mind the chance to produce what is called homeostasis. Put simply homeostasis is a feedback mechanism within the body which acts to return your body to a state of equilibrium and strenuous exercise which takes your mind off your problems also allows this system the time to function.

Of course there are a variety of other psychological benefits which result from a regular workout such as the self-confidence that can be gained from merely improving your overall health and fitness. This is a case of 'if you look good then you generally feel good'.

Additionally, it is helpful to recognize that you are using effort to improve your mind and body and that you are doing something that is positive instead of simply giving in to the feelings of helplessness and the passivity that frequently go together with stress. It is all too easy to find that the things in your life which are placing you under stress become the main focus of your attention and simply relegating them to the back of your mind will usually produce dramatic results.

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