Move more, stress less

Most of us have exclaimed “I’m so stressed!” at some point.

Stress is a normal part of life and can even be beneficial in small doses. It can keep us motivated, alert and able to overcome challenges. However, stress can be harmful when it becomes chronic or overwhelming and begins to interfere with daily life and wellbeing. According to the Stress Management Society, stress (and poor mental health) is one of the biggest current public health challenges. Prolonged stress can lead to multiple problems including depression, anxiety, heart disease, diabetes, IBS and alopecia. April is Stress Awareness Month, and this short article explains five ways exercise can counter stress before it spirals out of control.

Do you know when you’re stressed?

Stress awareness is understanding what stress is, how it can affect your body and mind, and identifying the sources of stress in your life. Stress impacts everyone differently, but you might experience negative changes in these areas:

Cognitive (e.g. difficulty with memory or concentration)

Emotional (e.g. frustration, panic, anger)

Physical (e.g. racing heartbeat, aches and pains, skin complaints)

Behavioural (e.g. sleeping more/less or turning to caffeine or alcohol)

Stress targets the weakest part of our physiology or character; if you are prone to headaches or eczema, this will flare up. If you have low levels of patience or tolerance for others, this will be the first area to present under times of stress (source: Stress Management Society).

Stress can be serious but can also be managed.

By recognising the early warning signs of stress, you can manage and reduce stress levels yourself effectively. Don’t ignore them or feel you should man up. There’s nothing shameful or guilty about stress and it’s crucial that we open up and talk together to remove the stigma. The theme for this year’s Stress Awareness Month is go beyond talking, and to campaign for taking action and personal responsibility in creating a positive change. Physical activity (exercise) is a great way to do this.

If the thought of exercise stresses you out, hold up. You don’t have to be super athletic or run miles to relieve tension. You could do yoga, Pilates, dance, swim, go for a jog, play tennis or take a nature walk. The key is to find something enjoyable and manageable that provides headspace.

Five reasons why exercise is a great stress management tool

Exercise releases endorphins, natural chemicals in the body that act as pain killers and elevate your mood. These can make you feel calm, relaxed or buzzing, depending on what activity you’re doing.

Reduced muscle tension. When you’re stressed, you tend to hold tension in your muscles (fists, jaw, stomach, shoulders…) causing aches and pains. Exercise can aid flexibility and alleviate tension through relaxing, moving and stretching.

Improved sleep. Stress can disrupt sleep, resulting in insomnia or lack of energy. Exercise has been shown to improve sleep quality (and ability to relax), which is crucial for health and wellbeing. It strengthens your immune / cognitive function, increases energy levels and builds resilience to stressors.

Exercise boosts self-confidence and puts a spring in your step. Just five minutes of aerobic exercise (when your breathing and heart rate increase) can stimulate anti-anxiety effects. Regular exercise can improve self-esteem, equipping you to handle stress better.

Exercise works wonders as a distraction from stress or stressful situations, providing time and space to focus on something positive or engaging. This can alter your mindset, help you gain a fresh perspective and overcome difficulties.

Moving forward, how you will you be more accountable and take personal responsibility for your own stress awareness and management? Professional counselling or coaching sessions are complementary therapies to exercise to help you change your thoughts and behaviours which are no longer supporting you. To improve the wellbeing of our members, The Thames Club now offers positive mindset coaching using a mix of techniques such as NLP (neuro-linguistic programming) and EFT (emotional freedom technique) with Gayle Cole. Find out more here.

If stress is interfering with your daily life and causing significant physical or emotional symptoms, seek professional help from a mental health provider.