Move
More,
Stress
Less...(©Ensign
2004)
We
live in
stressful
times. In
addition
to the
taxing
pressures
of a
fast-paced
society
and a
struggling
economy,
many of us
feel the
shadow of
terrorism
or war
lurking in
the
background
of our
lives.
Unfortunately,
when the
intensity
of the
frequency
of the
stress in
our lives
is excessive,
our bodies
take a
beating:
we become
like a
rubber
band stretched
to it's
maximum,
ready to
snap.
Regular
exercise,
which can
be useful
for anyone
at any age
or fitness
level, is
a healthy
and highly
effective
approach
to
releasing
the
"rubber
band"
we have
stretched
tight in
our lives.
Exercise
does not
have to be
unpleasant
or intense
to be
useful for
stress
management.
Most
adults
will find
a regular
brisk
walking to
be a great
tool in
helping to
soothe a
stress
filled
life.
While 30 -
60 minutes
of walking
is
optimal,
10 - 20
minutes
can
effectively
serve as a
calming
balm. And
when the
going gets
especially
difficult,
even a
short 5 -
10 minute
stroll can
bring
immediate
stress
relief.
Following
is a list
of six
stress-reducing
benefits
of
exercise:
1.
Exercise
can serve
as a
temporary
diversion
from our
worries;
escaping
problems
for short
periods of
time can
revitalize
and
refresh
us. Going
for a bike
ride or a
walk
around the
block can
afford
temporary
relief
from the
sting of
stress and
invigorate
our bodies
so we can
again face
the
demands of
the
day.
2.
Exercise
strengthens
our bodies
and
increases
stamina.
Research
shows that
even a
short
period of
physical
activity
can lift
our
spirits,
raise our
metabolism,
and
counter
feelings
of
fatigue.
Furthermore,
once we
develop a
reasonable
level of
fitness,
we develop
energy
reserves
that will
allow us
to
participate
more fully
in work
and
play.
3.
Exercise
affords
time for
pondering
and
meditation.
Walking,
pedaling a
stationary
bike, or
swimming
laps
requires
little
conscious
thought.
Therefore,
exercise
time can
be used as
a break to
reflect
and plan -
valuable
ingredients
for good
decision
making and
stress
management.
4.
Physical
exertion
during the
day
promotes
more restful
sleep at
night.
Physical
activity
facilitates
the
release of
tension,
promotes
muscle
relaxation,
and allows
sleep to
occur
naturally.
Generally,
individuals
who
exercise
regularly
can relax
more
completely
and sleep
more
soundly
than those
who are
not
active,
especially
when under
stressful
conditions.
5.
Exercise
also tends
to improve
self-esteem
and
engender
feeling of
confidence,
which are
especially
important
in times
of
uncertainty.
Since consistent
participation
in an
exercise
program
takes
self-discipline
and hard
work,
faithful
exercisers
know they
have persevered
and
accomplished
something
worthwhile.
In
general,
those who
exercise
have
greater
confidence
in
themselves.
6.
Finally,
regular
exercise
generates
a
healthier
perspective
on life. A
study of
more than
7,000
adults
showed
that while
adults who
exercise
have the
same
number of
demands
and
pressures
as those
who don't
exercise,
exercisers
perceive
significantly
fewer
problems
in their
lives.
Despite
stressful
circumstances,
exercise
beings a
more
positive
outlook.
Exercise
is not a
cure-all;
it will
not
eliminate
stress or
solve all
of our
problems.
However,
exercise
will
assist us
in facing
challenges
with
greater confidence
and
stamina.
Because
exercise
so
effectively
releases
tension
built up
in the
body by
stress,
physical
activity
is
something
that
should not
be pushed
aside by
day-to-day
life. Each
of us has
a right
and a
responsibility
to take
care of
the body
that the
Lord has
given us.
When it
comes to
managing
stress,
maintaining
health,
and
improving
quality of
life,
exercise
is well
worth the
effort.
~Larry
A Tucker
Professor
of
Lifestyle
Medicine,
BYU
