Discover the link between your workout and stress levels

Exercise is widely recognized as an effective way to relieve stress, but did you know that your workout might actually be causing stress? In light of Stress Awareness Week, we explore the intricate connection between exercise and cortisol, helping you use exercise as a stress-relief tool rather than a stress trigger.

Numerous studies, such as this one published in the Journal of Clinical Psychiatry, reveal that regular exercise can reduce anxiety, stress, and depression, improve mood, and enhance sleep quality. However, it might surprise you to learn that certain workouts can actually increase cortisol levels.

We consulted Dr. Samad Hashish, an expert in body performance and injury, to discuss the relationship between cortisol and exercise and how your workout might be contributing to stress. Read on to discover how to sleep better naturally and the best fitness trackers for monitoring your health, as well as an in-depth look at cortisol and exercise.

What is cortisol?

Cortisol, often dubbed the “stress hormone,” is a hormone produced by your adrenal glands. Although it has a negative reputation, cortisol serves important functions, such as regulating metabolism, blood pressure, and the sleep-wake cycle, as well as suppressing inflammation. According to the Cleveland Clinic, cortisol plays a crucial role in managing our response to stress and triggering the “fight-or-flight” response.

How does exercise reduce stress?

Dr. Hashish explains that exercise typically has a positive impact on cortisol levels and stress management. Exercise decreases cortisol and other stress hormones like adrenaline while stimulating endorphins, which contribute to relaxation and the well-known “runner’s high.”

Exercise also releases neurotransmitters like endorphins, dopamine, and endocannabinoids throughout the nervous system, which help regulate sleep, mood, motivation, and relaxation.

Can HIIT workouts increase stress levels?

Although exercise is generally a valuable tool for stress management, certain types of workouts, such as high-intensity interval training (HIIT), could exacerbate stress levels.

HIIT workouts, which include activities like CrossFit and boot camps, are designed to raise heart rates quickly. However, this rapid increase in heart rate can be interpreted by the body as stress. Dr. Hashish explains that the brain releases cortisol in response to stress, providing the body with immediate energy by breaking down fats and carbohydrates and raising sugar levels.

Unfortunately, the cortisol released into the bloodstream can negatively affect the immune system, sleep patterns, and induce fatigue and anxiety. Elevated cortisol levels can also lead to increased heart rate and blood pressure, which in turn disrupts sleep and leaves you feeling more alert.

Strategies for preventing exercise-induced stress

To minimize the stress caused by exercise, consider adjusting the type and timing of your workouts. Research, including this peer-reviewed article in News Medical, suggests that morning exercise can improve sleep quality later in the day. This allows you to engage in high-intensity exercise without adversely affecting sleep due to elevated heart rate, temperature, and metabolism.

Alternatively, consider incorporating low-impact exercises such as yoga and Pilates, which can decrease cortisol levels and are suitable for evening workouts. These mind-body exercises can help alleviate stress and anxiety. Mental health charity Mind also recommends gentle outdoor exercise for stress relief and mood improvement, making an evening walk an excellent option.

The importance of recovery

Overtraining and intense regular exercise can limit your body’s ability to relax and repair, further exacerbating stress levels. By incorporating meditation and gentle exercise, you can prioritize recovery and enable your body to fully benefit from high-intensity workouts, such as muscle repair and growth and increased energy levels, without experiencing burnout.

Why not try this deep sleep meditation or see the results of our editor’s month-long 10,000 steps a day challenge? If you’re feeling stressed, learning how to get a good night’s sleep is essential for your well-being.

In summary, it’s important to find the right balance between high-intensity workouts and gentler exercises to manage stress levels effectively. By paying attention to the type and timing of your workouts, as well as incorporating recovery techniques like meditation and low-impact exercises, you can optimize your exercise routine for stress relief and overall well-being. Remember, the key is to listen to your body and adjust your workouts accordingly to maintain a healthy balance and prevent exercise-induced stress.

Up Next

5 Simple and Effective Cardiovascular Exercises for Beginners

Don't Miss

Ramadan Workout Plan: Tips for Exercising During Fasting

Click to comment

Exercise & Workouts

Exercise for Patients on Dialysis: Benefits and Recommendations

Chronic kidney disease (CKD) is a common condition that affects millions of people worldwide. One of the most common treatments for advanced CKD is dialysis, a medical procedure that helps to filter waste products and excess fluid from the blood. While dialysis can help to improve the health of people with advanced CKD, it can also have a significant impact on their physical and emotional well-being. One way to help manage the effects of dialysis is through exercise.

The Benefits of Exercise for Dialysis Patients

Regular exercise can provide a number of benefits for patients on dialysis, including:

Improved cardiovascular health: Patients on dialysis are at increased risk for heart disease and other cardiovascular problems. Exercise can help to improve cardiovascular health and reduce the risk of these conditions.
Increased muscle strength and endurance: Patients on dialysis often experience muscle weakness and fatigue. Exercise can help to improve muscle strength and endurance, which can help to improve daily function and quality of life.
Better mood and mental health: Dialysis can be a stressful and challenging experience, which can lead to depression and other mental health issues. Exercise has been shown to help improve mood and reduce symptoms of depression.
Improved overall health and well-being: Exercise can help to improve overall health and well-being, including reducing the risk of other chronic conditions such as diabetes, obesity, and hypertension.

Exercise Recommendations for Dialysis Patients

While exercise can provide a number of benefits for patients on dialysis, it is important to approach exercise with caution and follow certain guidelines to ensure safety and effectiveness. Here are some exercise recommendations for dialysis patients:

Consult with your healthcare provider: Before starting any exercise program, it is important to consult with your healthcare provider to determine what types of exercises are safe and appropriate for your individual needs and condition.
Start slowly and gradually: It is important to start slowly and gradually when beginning an exercise program. This can help to prevent injury and ensure that you are able to tolerate the exercise.
Avoid high-impact activities: High-impact activities such as running or jumping can be hard on the joints and may not be appropriate for patients on dialysis. Low-impact activities such as walking, cycling, or swimming are generally safer and more effective.
Monitor your fluid balance: Patients on dialysis need to be careful about their fluid balance, as too much or too little fluid can have serious health consequences. It is important to monitor your fluid intake and output and adjust your exercise accordingly.
Avoid exercising during dialysis treatments: Patients should avoid exercising during dialysis treatments, as this can lead to changes in blood pressure and other complications. It is best to schedule exercise sessions for non-dialysis days.
Be aware of other health conditions: Patients on dialysis often have other health conditions that may affect their ability to exercise. It is important to be aware of these conditions and adjust exercise accordingly.

Types of Exercises for Dialysis Patients

There are a number of different types of exercises that may be appropriate for patients on dialysis.Here are some examples:

Aerobic exercises: Aerobic exercises such as walking, cycling, and swimming are great options for patients on dialysis. These exercises can help to improve cardiovascular health and endurance without putting too much stress on the joints.
Resistance training: Resistance training can help to improve muscle strength and endurance, which can improve daily function and quality of life. Patients can use weights, resistance bands, or their own body weight to perform exercises such as squats, lunges, and bicep curls.
Flexibility exercises: Flexibility exercises such as stretching and yoga can help to improve range of motion and reduce the risk of injury. These exercises can also help to reduce stress and promote relaxation.

It is important to start with low intensity exercises and gradually increase the duration and intensity of the workout as tolerated. Patients should aim to exercise for at least 30 minutes per day, most days of the week.

Conclusion

Exercise can provide a number of benefits for patients on dialysis, including improved cardiovascular health, increased muscle strength and endurance, and better mood and mental health. It is important to approach exercise with caution and follow certain guidelines to ensure safety and effectiveness. Patients should consult with their healthcare provider before starting an exercise program and start slowly and gradually. Low-impact aerobic exercises, resistance training, and flexibility exercises are all great options for patients on dialysis. With the right approach, exercise can be an effective way to help manage the effects of dialysis and improve overall health and well-being.

Originally posted 2023-02-15 07:10:59.

Health & Fitness

Cardiovascular Exercise and Longevity: How Regular Exercise Can Help You Live Longer

Regular exercise has numerous benefits for your physical and mental health, and cardiovascular exercise in particular is essential for a healthy heart and lungs. But did you know that regular cardiovascular exercise can also help you live longer? In this post, we’ll explore the connection between cardiovascular exercise and longevity, and the scientific studies that support this connection.

The Science of Longevity and Cardiovascular Exercise

Studies have consistently shown that regular cardiovascular exercise can help increase life expectancy and promote healthy aging. In one study, researchers found that adults who engaged in regular cardiovascular exercise had a 50% lower risk of premature death than those who were inactive. Another study found that men who had higher cardiorespiratory fitness levels had a 46% lower risk of death from all causes than those with lower fitness levels.

How Cardiovascular Exercise Promotes Longevity

There are several ways that cardiovascular exercise can help promote longevity:

Improves heart health: Cardiovascular exercise strengthens the heart and improves its ability to pump blood, which can reduce the risk of heart disease and other cardiovascular problems that can shorten lifespan.
Reduces inflammation: Chronic inflammation has been linked to numerous health problems, including cancer and heart disease. Regular cardiovascular exercise can help reduce inflammation levels in the body, which can help prevent these health problems.
Boosts immune function: Cardiovascular exercise can help strengthen the immune system, which can reduce the risk of illness and infections that can affect lifespan.
Reduces stress: Chronic stress can have negative effects on both physical and mental health. Cardiovascular exercise has been shown to reduce stress levels and improve mental health, which can contribute to a longer lifespan.

How Much Cardiovascular Exercise Do You Need for Longevity?

While any amount of cardiovascular exercise is beneficial, the American Heart Association recommends that adults engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular exercise per week for optimal health benefits. This can be spread out over several days and can include activities such as brisk walking, running, cycling, swimming, or other forms of aerobic exercise.

Conclusion

Regular cardiovascular exercise is essential for a healthy heart and lungs, but it can also have numerous benefits for longevity and healthy aging. By improving heart health, reducing inflammation, boosting immune function, and reducing stress levels, cardiovascular exercise can help you live a longer, healthier life. So why not lace up your running shoes or hop on a bike and start reaping the benefits of cardiovascular exercise today?

Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4920995/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281666/

Originally posted 2023-02-14 20:22:33.

Exercise & Workouts

The Psychological Benefits of Cardiovascular Exercise for Aging Adults

As we age, it’s natural for our bodies to experience changes that can affect our physical and mental health. Regular exercise, especially cardiovascular exercise, can help keep both our bodies and minds healthy. In fact, there are several psychological benefits of cardiovascular exercise that are especially important for aging adults. Let’s take a closer look.

1. Reduces the Risk of Depression

Depression is a common mental health condition that can become more prevalent as we age. Studies have shown that regular cardiovascular exercise can reduce the risk of depression and improve overall mood. For example, a study published in the American Journal of Preventive Medicine found that individuals who participated in moderate to vigorous physical activity had a 43% lower risk of developing depression compared to those who did not exercise.

2. Boosts Cognitive Function

As we age, our cognitive function can decline, which can lead to a range of issues from forgetfulness to dementia. However, research has shown that regular cardiovascular exercise can help improve cognitive function in aging adults. One study published in the Journal of Alzheimer’s Disease found that participants who engaged in regular aerobic exercise had increased blood flow to the brain and improved cognitive function.

3. Reduces Stress and Anxiety

Stress and anxiety can become more prevalent as we age, but cardiovascular exercise can help reduce these symptoms. A study published in the Journal of Sport and Exercise Psychology found that regular exercise can help reduce stress and anxiety in older adults. In fact, the study found that exercise was just as effective as cognitive behavioral therapy in reducing symptoms of anxiety and depression.

4. Improves Sleep Quality

Sleep is important for both physical and mental health, and regular cardiovascular exercise can help improve sleep quality in aging adults. A study published in the Journal of Aging and Physical Activity found that participants who engaged in regular moderate-intensity exercise had better sleep quality compared to those who did not exercise.

5. Boosts Self-Esteem and Confidence

Self-esteem and confidence can decline as we age, but regular cardiovascular exercise can help boost these feelings. A study published in the Journal of Gerontology: Psychological Sciences found that older adults who engaged in regular exercise had higher levels of self-esteem and reported feeling more confident in their ability to perform daily activities.

Overall, regular cardiovascular exercise can have several psychological benefits for aging adults, including reducing the risk of depression, boosting cognitive function, reducing stress and anxiety, improving sleep quality, and boosting self-esteem and confidence. By incorporating regular exercise into their routines, aging adults can help maintain both their physical and mental health as they age.

Statistical Fact: According to the Centers for Disease Control and Prevention, only 28-34% of adults aged 65-74 years old engage in regular physical activity.

Originally posted 2023-02-14 20:19:56.