How exercise can provide stress relief for heart health

The prevalence of stress in modern day society has made the management of that same stress one of the most pertinent up and coming fields of research. Exercise, or generally any physical activity, has always rightfully been touted to us as one of the easiest ways to improve our physical health, but we’re starting to see its impact on our mental health too. For any of us that consistently lift weights, go for runs, or play a sport, we’re well aware of the uplift that comes after the activity. So, how exactly does this work, and is exercise truly an effective stress management practice? 

Stress and it’s specific impact on Heart Health

Before looking into the impact of exercise on stress, let’s look at why it is pivotal that we manage that stress effectively. 

Stress and heart health are closely related. Chronic stress can have a negative impact on heart health by increasing the risk of several heart-related conditions, such as high blood pressure, heart disease, and stroke. When a person experiences stress, the body releases stress hormones, such as adrenaline and cortisol, which cause the heart rate to increase, blood vessels to narrow, and blood pressure to rise. This can increase the workload on the heart and cause damage over time. ​​Therefore, it’s important to manage stress effectively to maintain overall heart health and reduce the risk of heart-related conditions, which are the leading cause of death worldwide.

Mechanisms by which Exercise helps manage Stress

Exercise provides stress relief through several mechanisms, including:

1. Release of endorphins: Exercise stimulates the release of endorphins, which are natural painkillers and mood boosters that can help improve feelings of well-being and reduce stress levels. Endorphins interact with the brain to reduce the perception of pain and increase feelings of pleasure, providing a natural high that can help improve mood and reduce stress.
2. Reduction of physical symptoms: Exercise can also help reduce the physical symptoms of stress, such as an increased heart rate and elevated blood pressure, by improving cardiovascular health. Regular exercise can help regulate the cardiovascular system, reducing the physical effects of stress and improving overall heart health.
3. Improved sleep: Exercise can also help improve sleep, which is important for managing stress. Physical activity can help reduce feelings of anxiety and improve sleep quality, providing a sense of calm that can help reduce stress levels.
4. Mental distraction: Exercise can also provide a mental distraction, providing an escape from the stressors of daily life and improving mood. The physical and mental demands of exercise can help redirect focus and provide a sense of accomplishment, reducing feelings of stress and anxiety.
5. Mind-body connection: Exercise can also help reduce stress by improving the mind-body connection. Some types of exercise, such as yoga, tai chi, and meditation, are specifically designed to promote relaxation and reduce stress by focusing on breathing, mindfulness, and movement.

Different Types of Exercise and how they help with Stress

Each of these types of exercise release endorphins, improve your sleep, and provide a mental distraction. In this section we will outline the unique ways in which each of these types of physical activity help manage stress.

• Aerobic exercise

Aerobic exercise is a type of physical activity that increases the heart rate and breathing rate to provide oxygen to the body’s muscles. Examples of aerobic exercise include running, cycling, swimming, jumping rope, and brisk walking. The goal of aerobic exercise is to maintain an elevated heart rate for an extended period of time, improving cardiovascular fitness and overall health.

How it helps with stress management.

1. Increased heart rate: Aerobic exercise increases the heart rate, which can help reduce the physical symptoms of stress. Regular aerobic exercise can help regulate the cardiovascular system, reducing the physical effects of stress and improving overall heart health.

2. Resistance Training 

Resistance training, also known as strength training, is a type of exercise that involves working against resistance to build strength, muscle mass, and improve overall physical fitness. This can be achieved through the use of weights (such as dumbbells or barbells), resistance bands, or body weight exercises. Examples of resistance training exercises include bench press, bicep curls, squats, lunges, and push-ups. Resistance training is beneficial for building strength, improving bone density, and increasing overall physical fitness.

How it helps with stress management.

1. Increased muscle mass and bone density: Regular resistance training can also help increase muscle mass and bone density, reducing the risk of injury and improving overall physical health. The physical benefits of resistance training can provide a sense of strength and stability, reducing feelings of stress and anxiety.
2. Improved self-esteem and confidence: Resistance training can help increase self-esteem and confidence, which can help reduce feelings of stress. The physical and mental benefits of resistance training, such as increased strength and improved body composition, can provide a sense of accomplishment and improve self-image, reducing feelings of stress and anxiety.

3. Mind-Body Exercise

Mind-body exercise is a type of physical activity that involves the integration of physical movements with mental focus, breathing techniques, and mindfulness. The goal of mind-body exercise is to improve physical and mental well-being through the practice of self-awareness and stress reduction. Examples of mind-body exercise include yoga, tai chi, meditation, and Pilates. Mind-body exercise can improve physical fitness, flexibility, balance, and reduce stress and anxiety levels.

How it helps with stress management.

1. Reduced muscle tension and stress: Mind-body exercise can also help reduce muscle tension and stress. The physical and mental demands of mind-body practices, such as deep breathing and relaxation techniques, can help reduce physical symptoms of stress, such as muscle tension, headaches, and fatigue.
2. Improved focus and concentration: Mind-body exercise can help improve focus and concentration, reducing feelings of stress and anxiety. Mind-body practices, such as yoga and tai chi, can help improve mental clarity and focus, reducing distractions and improving overall mental well-being
3. Improved self-awareness and stress management skills: Mind-body exercise can also help improve self-awareness and stress management skills. The physical and mental demands of mind-body practices can help individuals better understand and manage their stress levels, reducing the risk of developing stress-related health problems.

Exercise can play a vital role in reducing stress and improving heart health. Whether it’s through aerobic exercise, resistance training, or mind-body exercise, each form of exercise has unique stress-relieving benefits that can contribute to a healthy heart. Regular physical activity can also help lower the risk of heart disease and stroke, boost mood, improve sleep quality, and promote overall physical and mental well-being. To gain the maximum benefits, it is recommended to engage in regular exercise, including a combination of aerobic, resistance, and mind-body exercises for a balanced approach to stress relief and heart health.

Finally, pair your new understanding of exercise as a stress management technique with the use of a heart monitoring device to know exactly how you’re impacting your heart. Purchase the revolutionary Frontier X2 and be on your way to a healthier tomorrow!

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