Exercise and stress: When does a workout become a bad idea?

Stress can cause physical symptoms

The research which supports exercise as healthy form of stress relief is extensive.  For years, studies have acknowledged the significant connection between moderate physical activity and improved relaxation, not only for those who identify themselves as being “stressed”,  but also for those who have no significant concerns.  Exercise has also been shown to reduce the symptoms of clinical depression and anxiety.  In fact, even a minimal amount of activity has been shown to relieve symptoms.  “Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can improve mood in the short term”, reports MayoClinic.com, the health information website for the Mayo Clinic.  Kristin Vickers-Douglas Ph.D, a psychologist at the clinic, was interviewed for the article.  She explained the link between exercise and stress reduction.  “Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.” The American Council on Exercise also identifies a number of additional ways in which exercise can boost your mood. According to ACE, exercise can not only help you to feel better about yourself but can also make you eat better.  “People who exercise regularly tend to eat more nutritious food. And it’s no secret that good nutrition helps your body manage stress better. ”

But as much as exercise can provide a healthy method for reducing stress, there are instances when exercise is the wrong choice.  Like everything else, too much of a good thing is never a good option.  For some committed exercisers, maintaining a regular routine during times of stress can do more harm than good.    By definition, exercise is a physical stressor.  When exercise is combined with the additional stress of emotional strain the result can overwhelming. Many times, these exercisers start to feel like they are overtraining.   Symptoms of overtraining look and feel much like the symptoms of stress.

* Feeling tired and drained
* Sudden drop in performance
* Insomnia
* Headaches
* Decreased immunity (increased number of colds, and sore throats)
* Decrease in training capacity / intensity
* Moodiness and irritability
* Depression
* Loss of enthusiasm for the sport
* Decreased appetite
* Increased incidence of injuries.
* A compulsive need to exercise

Colon Cancer Coalition president Kristin Tabor is currently blogging about her journey back to health and fitness.  A competitive runner, Kristin writes about her intense commitment to the sport during a time of high stress.  While she was grieving the loss of her sister, building a non-profit, and managing the daily routines of a busy home and work life she fought to maintain her fitness habit by occasionally running at 3 o clock in the morning.   Her story is not unlike the stories of many driven athletes who fight to squeeze in their sanity-saving workouts only to be worn down by the physical demand of it all.

Living with stress doesn’t have to mean pushing aside a commitment to fitness.  The link between healthy exercise and improved relaxation is too significant to ignore.  But moderation (a commodity in short supply with many hard core exercise buffs) is the key.  Consider these guidelines when choosing to exercise in times of stress.

Look for activities which:

• Focus on rhythmic breathing
• Include relaxation techniques such as mental imagery or visualization
• Incorporate stretching
• Can be performed with low to moderate aerobic intensity

Avoid activities which:

• Involve high risk
• Require acute focus (stress can be distraction and can cause delayed reaction time)
• Inhibit sleep
• Replace other healthful stress reducing strategies

Dr. Vickers-Douglas’ suggestion of 10 – 15 minute bouts of exercise may seem like a nominal amount for an exerciser who is used to doing more, but the stress relieving benefits can be still be gained in that period of time without the taxing effects of doing too much.

Photo source: Dotbenjamin on Flickr!