Exercise and Stress

Stress: Part 1. By: Jessica Bertalon Mack. American Fitness, 2010.

Valuable information and exercise implications for fitness professionals


Stress can manifest itself in physical, cognitive, emotional, behavioral and/ or social symptoms. It is imperative for fitness professionals to take note of the following warning signs of stress( n1) that clients might report:

Cognitive Symptoms

• "Racing" thoughts

• Constant worrying

• Difficulty concentrating

• Forgetfulness

• Indecisiveness

• Pessimism

• Poor judgment

• Slower reaction time

Emotional Symptoms

• Anger

• Anxiety

• Boredom

• Depression

• Feelings of "emptiness"

• Hopelessness

• Hostility

• Irritability

• Loneliness


Physical Symptoms:

• Backaches

• Difficulty breathing

• Fatigue

• Frequent colds

• Gastro-intestinal distress

• Grinding Teeth

• Gum disease

• Hair loss

• Headaches

• Heartburn

• Increased heart rate

• Jaw pain

• Lack of sexual desire

• Lethargy

• Loss of menstrual cycle

• Muscle twitches

• Neck pain

• Overall muscle pain

• Shoulder pain

• Skin conditions (e.g., eczema or rosacea)

• Sleep disturbances

• Stomachaches

Behavioral Symptoms

• Chain smoking

• Crying

• Drug abuse

• Drug use

• Eating too little

• Frequent accidents

• Hyperactivity

• Hypoactivity

• Nail biting

• Overeating

• Overspending

• Promiscuity

• Sleep disturbances (either too few hours of sleep or too many hours of sleep)

• Temper outbursts

Social Symptoms

• Conflicts at home

• Conflicts at work

• Intolerance towards others

• Lack of intimacy

• Loss of friends

• Social isolation

If clients are experiencing any of the symptoms listed, recommend that they contact their physicians. It is important to ensure that the symptoms are not indicative of a more serious medical condition.

What Is Stress?

Stress is a natural response to the mental and emotional demands that people face on a daily basis. The term "stress" often has a negative connotation; however, a slight amount of physical and mental stress can be motivating and energizing for some. Although small levels of tension are manageable and can be beneficial, stress can take a toll on physical and emotional well-being when it becomes chronic. Presently, people's lives are crammed with more responsibilities and less time to accomplish the tasks than ever before, which results in increased stress levels. People are more health conscious, and are even more aware of the importance of incorporating exercise in their daily routine. Fortunately, exercise is a highly effective coping mechanism for stress. Although many people cite physical changes as a reason for exercising, the psychological benefits of exercise should be considered as well. Fitness professionals can provide reliable and valuable information to clients regarding the importance of the role exercise plays in the process of stress management.

Biochemical Responses

Exercise is a valuable tool for stress management, as participation in physical activity facilitates the production of positive biochemical changes in the body and brain. Milani and Lavie report that various stress hormones can affect mental functions such as cognition, emotion and behavior.( n2) It is helpful for fitness professionals to fully understand the physiology of the process of a stress response in order to educate others. When a person experiences stress or a threat of any kind, whether the stressor is psychological or physical, real or imagined, two different systems are activated within the body: the sympathetic-adrenal-medullary (SAM) pathway and the hypothalamic-pituitary-adrenal (HPA) pathway.( n1) The SAM pathway initially mobilizes the brain and body in response to a stressor. The sympathetic nervous system then triggers the release of two hormones: norepinephrine and epinephrine. Norepinephrine acts as both a stress hormone and a neurotransmitter that activates the section of the brain responsible for controlling responses and reactions. In addition, norepinephrine increases heart rate, raises blood pressure and increases glucose levels. Epinephrine prepares the heart and muscles to react quickly by opening air passages and contracting blood vessels. Norepinephrine and epinephrine work together to increase heart rate, facilitate the release of glucose, and increase the blood flow to skeletal muscles, thus preparing the body to respond to the stressor.

The HPA pathway begins in the part of the brain known as the hypothalamus.( n1) The hypothalamus serves as the "command center" of the nervous and hormonal systems in the body. The HPA pathway facilitates the release of cortisol and adrenaline into the bloodstream by the adrenal glands, which are located on top of the kidneys.( n3) Cortisol is a hormone that typically assists in the regulation of blood pressure and glucose metabolism.( n2) Adrenaline is a hormone that acts to increase heart rate and blood pressure. Both adrenaline and cortisol are created in the adrenal glands. If the stress response is activated so frequently in a person that his/her body does not often have a chance to return to normal, his/her system continues to operate in a state of chronic stress. A prolonged state of stress results in increased levels of cortisol in the bloodstream, which subsequently leads to negative consequences, such as increased susceptibility to illness and increased likelihood of weight gain.( n4)

Exercise Implications

It is useful for fitness professionals to understand the physiological responses that physical activity facilitates in order to counteract the effects of the stress response. A study reported in the American Journal of Medicine indicates that partaking in regular exercise reduces the amount of adrenal hormones that the body releases in response to stressors.( n2) Another study demonstrates that exercise is a highly effective means for stress control, as participation in physical activity facilitates the decline of production of cortisol. The study proves that men who participate in a fitness program exhibit significantly less cortisol production and have a lower heart rate response than men who do not participate in physical training.( n5) The study further concludes that physical activity can be regarded as a protective factor against both physical and psychological stressors. The psychological measures indicate that those who participate in fitness activities exhibit lower levels of anxiety following a psychological stressor than those who do not.( n5) Furthermore, the researchers note that men who engaged in physical activity were generally calmer and exhibited better moods and stress control than those who did not engage in exercise. In other words, physically fit people are better equipped to handle stressful situations than those who are unfit.

Physical activity helps to promote the production of greater amounts of endorphins. Endorphins are powerful opiate proteins and neurochemicals produced within the body. Endorphins, which are released as a result of participation in exercise, help reduce stress, as they have potent positive effects on mood and behavior. One study indicates that those who exercise have lower levels of anxiety and are less likely to report symptoms of depression because the release of endorphins helps to combat the production of cortisol.( n2) Understanding the physiological responses that occur due to stress will assist fitness professionals in recognizing the connection between exercise and stress control. It is vital for fitness professionals to share the information with clients so they are cognizant of the fact that those who participate in regular exercise programs report higher overall feelings of happiness and well-being than peers who do not engage in physical activity.