Effects of Exercise on Stress Management: Difference between revisions
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== [[Stress and Health]] == | == [[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<ref>Jackson EM. [https://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/STRESS_RELIEF__The_Role_of_Exercise_in_Stress.6.aspx Stress relief: The role of exercise in stress management.] ACSM's Health & Fitness Journal. 2013 May 1;17(3):14-9.</ref>. 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 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<ref name=":0">Jackson EM. [https://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/STRESS_RELIEF__The_Role_of_Exercise_in_Stress.6.aspx Stress relief: The role of exercise in stress management.] ACSM's Health & Fitness Journal. 2013 May 1;17(3):14-9.</ref>. 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 management == | ||
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==== What kind of exercises? ==== | ==== What kind of exercises? ==== | ||
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. | |||
==== How much exercises is needed to manage stress? ==== | ==== How much exercises is needed to manage stress? ==== | ||
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.<ref name=":0" /> | |||
=== Self directed Stress management and home based exercise === | === Self directed Stress management and home based exercise === | ||
Revision as of 12:13, 20 March 2020
Stress[edit | edit source]
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[edit | edit source]
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[edit | edit source]
Below is the general stress management recommendations but a comprehensive stress management program will include specific techniques prescribed on an individual basis.
Exercises and Stress[edit | edit source]
Physiology of exercises behind stress management.[edit | edit source]
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, and that exercise affects neurotransmitters in the brain such as dopamine and serotonin that affect mood and behaviors
- with that exercise serves as a time-out or break from one’s stressors causing claming effect.
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.[3]
What kind of exercises?[edit | edit source]
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.
How much exercises is needed to manage stress?[edit | edit source]
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]
Self directed Stress management and home based exercise[edit | edit source]
References[edit | edit source]
References will automatically be added here, see adding references tutorial.
- ↑ Stults-Kolehmainen MA, Sinha R. The effects of stress on physical activity and exercise. Sports medicine. 2014 Jan 1;44(1):81-121.
- ↑ 2.0 2.1 Jackson EM. Stress relief: The role of exercise in stress management. ACSM's Health & Fitness Journal. 2013 May 1;17(3):14-9.
- ↑ Kim JH, McKenzie LA. The impacts of physical exercise on stress coping and well-being in university students in the context of leisure. Health. 2014 Nov 7;6(19):2570.
