A stress response is elicited anytime a stressor is present (Chu et al., 2022). However, stress is not always a bad thing. There are positive stressors and negative stressors. Positive stressors are things that make you feel excited like starting a new job, buying a home, getting married, or even exercise (if you’re doing an activity you enjoy). Negative stressors, on the other hand, are things that cause distress such as losing a job or a loved one.
We all have a baseline stress level that is unique to us. For example, what might stress one person to the max may not even show up on another’s radar. You can think of your baseline stress level as a line on a graph and dots can be scattered below that line or above that line based on the circumstance. So how can exercise help?
The physical response to exercise is actually quite similar to either positive or negative stressors. What happens when you exercise? You start to feel your heart beating faster, you increase your breathing rate, and you may start to sweat (Patel et al., 2022). This definitely sounds like exercise to me, but it could also describe what happens when I get the good news I’m hoping for (positive stressor) or if I’m facing a challenging situation (negative stressor).
Well, your heart is a muscle and when you exercise, you’re strengthening that muscle. Since exercise is a stressor (albeit positive), it helps strengthen your heart. Over time, that baseline stress level can actually move as your heart gets better acclimated or conditioned to stressors. The more you exercise, the better your body will adapt to the stress you are putting it under! You may even find that you react differently to certain situations than you might have previously thanks to “moving the line”.
Now that we’re in the holiday season, holidays can be a stressful time. Of course, you have all of your normal daily activities, but now you also have to think about buying presents, preparing food, holiday gatherings, and potentially travel. So what type of exercise should you do?
I always recommend getting clearance from your doctor before starting any new routine. However, once cleared, I recommend any type of activity you enjoy doing! The Mayo Clinic says “Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries” (Mayo Clinic, 2022). The more you enjoy an activity the less it actually feels like a chore to be checked off and the more sustainable it is! Sustainability is key when it comes to exercise. And the AHA recommends “at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week” (AHA, 2018).
So despite the hustle and bustle of the holiday season, I hope you make time to get some exercise however works best for you! You may like to go on a quick walk around the neighborhood (if it's not too cold!), find a yoga or pilates video online, maybe even a quick HIIT session, or do some squats or pushups against a wall. Whatever you like to do, go ahead and make time to do it! Your body and your stress levels will thank you!
Have a happy, healthy, and as stress-free as possible holiday season!!
References
American Heart Association, (2018). American Heart Association Recommendations for Physical Activity in Adults and Kids. Retrieved from: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Chu, B., Marwaha, K., Sanvictores, T., et al. Physiology, Stress Reaction. [Updated 2022 Sep 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541120/?mc_cid=c0e819fa66&mc_eid=03d3d031e1
Mayo Clinic, (2022). Exercise and stress: Get moving to manage stress. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:~:text=Exercise%20in%20almost%20any%20form,distract%20you%20from%20daily%20worries.
Patel, PN., Zwibel, H. Physiology, Exercise. [Updated 2022 Sep 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482280/