Physical Exercise

Posted by: Litiana Field

Have you ever heard of runner's high? Or the happy chemical endorphins? This blog posts aims to explore the importance of physical exercise as a relaxation technique.

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Physical Exercise

Physical activity is defined as “the enactment of all the physiological systems that the fight-or-flight response triggers for physical survival” (Seaward, 2018)

Some may think that putting the body into a stress response may be a negative thing but it is actually an essential mechanism for the body to be able to regulate its systems by detoxifying the body of stress hormones. Physical activity, or as it’s more commonly referred to as exercise, is an essential relaxation technique.

The body can both positively or negatively adapt to this stress response but with an appropriate exercise plan, physical activity is incredibly beneficial. Some of the benefits include lowering resting heart rate, blood pressure and muscle tension. Exercise also produces many psychological benefits. Have you heard of runners high? These feelings of euphoria as a result of aerobic exercise is just one example. Exercise has also been shown to reduce feelings of anxiety as well as increase self confidence.

Background

Physical activity has always been an element in our society but only in the last few generations has there been such an emphasis on it. In the last 50 years, coronary heart disease has emerged as America’s leading cause of death. A leading prevention strategy for this disease is physical activity due to the physiological benefits. Similar to how the body requires a state of calmness it also requires stressful stimulation or else the body will negatively adapt and potentially lead to diseases like coronary heart disease.

The last decade has seen an emergence in the commercialisation of physical activity. Now more than ever athletic clothing, gym memberships and exercise supplements are being marketed. Living a physically active lifestyle has become the “ideal” form of living. This is encouraging as a society as long as it doesn’t lead individuals astray (i.e extreme dieting and exercising.)

Proper Use of the Strategy or Technique

When exercising it is important to apply a proper strategy or technique in order to gain the maximal benefits as well as remain safe. When initiating an exercise program it is important to follow these steps.

1. Start cautiously. There is no need to be running a marathon on your first day of running or lifting the heaviest weights possible. If you’re new to exercise it's a good idea to reach out to an expert (like a personal trainer) to help you set up a plan that is safe and achievable.

2. Select a day and time. By making a commitment to a time it will hold you accountable as well as establish a good routine.

3. Exercise with the right clothing and equipment. Dress appropriately. Clothing shouldn’t be too loose or too tight or else it can become uncomfortable as well as unsafe.

4. Initiate support groups. Join a class or start working out with friends. Having company keeps you motivated and helps you push yourself.

5. Set personal goals. Creating goals gives you a reason to exercise. This is a way for individuals to stay motivated as well as reach a level of satisfaction when they do achieve them.

6. Care and prevention of injuries. We have discussed the many benefits to exercise but there can also be disadvantages. When individuals exercise too much or within a range that their body can’t manage they run the risk of injury.

Get Inspired

Here are some links to our favorite pandemic friendly workout!

• Low-Impact Full Body HIIT Workout: https://www.youtube.com/watch?v=JkVHrA5o23o

• Full Body At-Home Workout No Equipment: https://www.youtube.com/watch?v=umO-Z5GsOWk

• Yoga High Intensity Cardio Workout: https://www.youtube.com/watch?v=vE3Ale0efdE

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References

Lavelle, J. (2015, October 8). New Brain Effects behind "Runner's High". Retrieved November 10, 2020, from https://www.google.com/search?q=runners+high

Seaward, B. L. (2018). Managing stress: Principles and strategies for health and welt-being. Burlington, MA: Jones & Bartlett Learning.