The Secret to Stress Relief
(Page 2 of 3)
June/July 2006
By Lynn Keiley
Another possible explanation is that exercise raises body temperature. Researchers suspect this plays a role in the relaxed state of mind we experience after a workout, because warming the muscles makes them more flexible and releases tension. Based upon his research, Petruzzello speculates that exercise also increases the temperature of our brains, setting off a series of neurochemical reactions that trigger the activity of compounds such as serotonin and dopamine, two chemicals that facilitate communication between parts of the brain. Researchers believe both compounds play important roles in mood regulation and are associated with pleasurable feelings.
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Petruzzello’s research indicates that physical activity also stimulates activity within parts of the brain and gives us more energy — a claim supported by several other studies in which people who exercised regularly reported having more “vitality” or “vigor.” Animal studies conducted by William Greenough, one of Petruzzello’s colleagues at the University of Illinois, showed that exercise enhanced the mental agility of chimpanzees, enabling them to master new tasks more quickly.
But there may be a much simpler explanation why exercise helps reduce stress: Fitting comfortably into our favorite pair of jeans makes us happy. While some studies have failed to find a direct correlation between improved cardiac and respiratory fitness and a positive mood, other research has shown that people who begin exercise programs, especially those who were previously sedentary, feel less tense and anxious as they lose weight.
Exercise Recommendations
Just as scientists are still determining exactly how exercise reduces stress, they’re also trying to figure out how much exercise we need to experience a positive change in mood. The jury is still out, but all signs indicate that a little exercise goes a long way.
“We still do not know the exact prescription,” Petruzzello says, “but studies show that even as little as six to nine minutes of exercise can reduce stress and anxiety.” In fact, longer periods of exercise also are beneficial, but too much intense exercise can actually cause stress instead of relieving it, because it overtaxes the body. When you get the right mix, Petruzzello says, you can expect the exercise “afterglow” to last about two to four hours.
Whether you’re seeking better health or stress relief, the general prescription is at least 30 minutes of exercise five times a week. You don’t need to exercise all at once — even 10 minute bouts that add up to 30 minutes over the course of the day have been proven to promote relaxation. But if your goal is weight loss, you’ll need that 30 minutes all at once: Studies have shown that a brisk 30 minute walk five times a week over a period of eight weeks promotes feelings of vigor and happiness, reduces body fat and improves cardiorespiratory health. People who exercised for shorter periods experienced the mood benefits but didn’t see changes in body size.
