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Exercising to relax
Rest and relaxation. It's such a common expression that it has become a cliché. And although rest really can be relaxing, the pat phrase causes many men to overlook the fact that exercise can also be relaxing. It's true for most forms of physical activity as well as for specific relaxation exercises.
Exercise is a form of physical stress. Can physical stress relieve mental stress? Alexander Pope thought so: "Strength of mind is exercise, not rest." Plato agreed: "Exercise would cure a guilty conscience." You'll think so, too -- if you learn to apply the physical stress of exercise in a controlled, graded fashion.
Aerobic and endurance exercise
Aerobic exercise is key for your head, just as it is for your heart. You may not agree at first; indeed, the first steps are the hardest, and in the beginning, exercise will be more work than fun. But as you get into shape, you'll begin to tolerate exercise, then enjoy it, and finally depend on it.
Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It's a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.
How can exercise contend with problems as difficult as anxiety and depression? There are several explanations, some chemical, others behavioral.
The mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators. Endorphins are responsible for the "runner's high" and for the feelings of relaxation and optimism that accompany many hard workouts -- or, at least, the hot shower after your exercise is over.
Behavioral factors also contribute to the emotional benefits of exercise. As your waistline shrinks and your strength and stamina increase, your self-image will improve. You'll earn a sense of mastery and control, of pride and...