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Chill Out with Cardio
Exercise can mean anything from vacuuming to running marathons, but which kind is best for reducing stress?
"All exercise is good, but aerobic exercise is the best when it comes to stress reduction because it does increase oxygen circulation and generally uses the body more effectively and efficiently," says Walker. "Aerobic exercise also produces endorphins, which is a natural chemical similar to morphine that is released in the brain during strenuous exercise."
Endorphins produce a feeling of happiness, thereby reducing stress.
"For maximal endorphin benefit, you should be doing at least 30 minutes of exercise three to four times a week at 60 percent to 80 percent percent of your maximum heart rate," says Todd Durkin, a spokesman for the American Council on Exercise.
More Stressless Exercises
But cardio isn't the only type of exercise that can ease stress. Mind-body exercises, like yoga and tai chi, are also great stress relievers.
"While they don't get your heart rate up like cardio, they absolutely reduce the effects of stress, such as short and shallow breathing, by focusing on deep breathing and calming exercises," says Durkin, the 2004 IDEA personal trainer of the year.
The thousands of people around the country who practice these calming techniques can probably vouch for their benefits.
"Although exercises like yoga, Pilates, and tai chi may not produce enough lactic acid to induce a significant endorphin release, this does not hinder their effectiveness," says Pittsley. "These exercises increase strength, flexibility, balance control and induce numerous psychological benefits."
Add strength training to the mix, and you've got a well-rounded way to tackle stress.
"Whether with … weights or rubber cords, strength training helps your metabolism, it helps you tone, and it's a great outlet for releasing stress. It's very therapeutic and challenging for your body," says Durkin.
Related Links
SOURCES: Todd Durkin, spokesman, American Council on Exercise. Jesse Pittsley, PhD, spokesperson, American Society for Exercise Physiologists; assistant professor, Winston-Salem State University, Winston-Salem, N.C. Eugene Walker, author, Learn to Relax: Proven Techniques for Reducing Stress, Tension, and Anxiety—and Promoting Peak Performance; professor of psychology, University of Oklahoma.
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