Effects of Exercise on Stress

Management

Stress
Stress may be defined as a state of threatened homeostasis, which is
counteracted by adaptive processes involving affective, physiological,
biochemical, and cognitive–behavioral responses in an attempt to regain
homeostasis. [1]

Stress and Health

Stress can lead to various physical and mental health concerns. American
institute of stress has estimated that between 75% and 90% of primary care
physician visits are caused by stress-related
illnesses. Cardiovascular disease, obesity, diabetes, depression, anxiety,
immune system suppression, headaches, back and neck pain, and sleep
problems are some of the health problems associated with stress [2]. Stress also
influences individual behaviors that affect health. Diet choices, sleep habits,
and drug use are behaviors that are often negatively affected by stress The
American Psychological Association (APA)’s 2011 survey showed that 39%
percent of respondents reported overeating or eating unhealthy food because
of stress, 29% reported skipping a meal and 44% reported lying awake at
night. On a positive note, 47% of respondents reported walking or exercise as
a way of managing stress. The detail about the effect of stress in our body is in
the page linked in the topic itself.

Stress Management
Stress coping methods are the cognitive, behavioral and psychological efforts
to deal with stress. There are many stress management techniques some of
them are progressive muscle relaxation, cognitive behavior therapy,
transcendental meditation, breathing techniques, yoga,exercises and
biofeedback. [3] A comprehensive stress management program will include
specific techniques prescribed on an individual basis but a general stress
management recommendation include [4]

 Identifying stressors.
 Get adequate rest.
 Develop a time management plan.
 Develop a healthy diet plan.
 Engaging in regular physical exercise.
 Mobilize a support network.

[5]
Exercise and Stress

There are several evidences that support exercise as a coping strategies for
stress management and improving mental health in people with chronic
disease like diabetes, coronary artery diseases, cancer, etc. Not only that
exercise is practicable treatment for coping with stress among athletes,
students, elderly and even in adults.Moreover,regular physical activity such as
exercise is the simple and inexpensive strategy to use in facing stress in daily
life.[2][4]

Physiology of Exercises for Stress Management

The exact physiological mechanisms to explain how exercise improves stress

have not been delineated. But previous research said that

 Being physically active improves the way the body handles stress because
of changes in the hormone responses such as endorphins is elevated
in plasma level following exercise inhibiting the central nervous system
(CNS) accounting sensation of calm and improved mood experienced. [2][4]
 Physical activity increases the synaptic transmission of monoamines,
including serotonin, dopamine, and adrenaline which act as anti
depressant affecting mood and behaviors. [2]
 With that exercise serves as a time-out or distraction from one’s stressors
causing calming effect and improved retrieval of positive thoughts. [4]

In the phenomenological study done by Jong-Ho in 2014 to explore the

Impacts of Physical Exercise on Stress Coping and Well-Being in University
Students showed that leisure-time physical exercise contributes to
effective problem-focused coping through elicitation of positive
emotion. The enhanced coping with stress, in turn, can influence the
regulation of health behaviors, thus leading to overall well- being. [6]

What Kind of Exercise?

Aerobic exercise and mind body types of exercises such as yoga or Tai
Chi have shown effectiveness in reducing stress whereas not much evidence is
available regarding resistance exercises. [2]

Even though the evidence between resistance exercise and stress management
is lacking,resistance exercise can be used as time out from stressor. [2]

While prescribing exercises, it should be individual based i.e considering

specific and important consideration. Because of health consequences
associated with stress, high-stress clients are likely to be at increased risk for
cardiovascular disease and cardiovascular events during exercise. Therefore,
using the pre-exercise screening procedures outlined and endorsed by the
American College of Sports Medicine is essential. [2] Along with that common
exercise barriers and stress-related health problems should be taken into
consideration when developing an exercise prescription for high-stress
individuals. Lack of time, lack of motivation, fatigue, poor sleep habits, and
poor dietary habits are exercise barriers associated with stress that can
negatively impact exercise compliance and adherence. [2]

How Much Exercise is Needed to Manage Stress?

The recommendations for exercise in the role of stress management fit with
the current health recommendations by ACSM (2015) to maintain their fitness
and healthy i.e. at least 150 minutes of moderate-intensity aerobic
exercise per week or 75 minutes of vigorous-intensity aerobic
exercise per week. [4] According to Riebe et al., 2015, the domain of exercise
and stress reduction, exercise interventions usually include at least three
exercise sessions per week of at least 15 minutes duration at moderate
intensities. [4] Moderate intensities aerobic exercises include jogging, cycling,
dancing, etc.

The resistance exercise prescription for general health benefits of two to

three days of exercise to target all of the major muscle groups performed
at a moderate intensity of 8 to 12 repetitions can be recommended. [2]
Individual having work-related stress using exercise as a time-out from
stressors, shorter duration activity can serve the purpose, especially when lack
of time or fatigue is a concern. Breaking exercise session into two 10-15
minutes before and after work can be really beneficial. [2]

The recent studies have shown that Tai Chi and yoga of sessions between 60
and 90 minutes performed 2 to 3 days per week were effective in reducing
stress and improving feelings of well-being. A study conducted in a work site
environment showed that 15 minutes of chair-based yoga postures was
effective in reducing acute stress indicating shorter duration sessions can be
effective in reducing acute stress.

Self-Directed Stress Management and Home-Based Exercise

In the pilot study done by Wilson et al. 2006, among cancer patient receiving
chemotherapy to explored the feasibility, safety, and effectiveness of a self-
administered exercise and stress management intervention.Participant's
evaluations of the combined intervention were favorable: 90% felt it was
helpful to them and 100% would recommend it to another patient. Thus a
self-administered intervention combining aerobic exercise and stress
management was acceptable and safe for cancer patient after initial
assessment and exercise prescription based on ASCM guideline. [7]

In this study, stress management intervention included aerobic exercise

( walking, swimming, cycling) along with paced abdominal breathing,
progressive muscle relaxation with guided imagery, and the use of coping self-
statements were given. Aerobic exercise of 20–40 min at 50– 75% estimated
heart rate reserve 3–5 times per week was advised. [7]

Aerobic Exercise

Walking, skipping, jogging, dancing, cycling, treadmill walking etc. can be

used as aerobic exercise.