What is Physiotherapy? -
Exercises to relieve stress This article has been contributed by:
Dr Aloknanda Banerjee, Head of Department, Physiotherapy, Max Hospital, Saket, ND
Exercises for Relieving Stress 
Exercises for relieving stress may be in the form physical, mental, or spiritual exercise - or a combination of all three, e.g. yoga. What is good for the body is good for the mind and vice versa.
Physical exercise is one of the most effective ways of relieving stress. Exercising the body regularly is very effective in managing stress, on its own or as a part of a stress management plan. Getting into better shape improves your mental health as well as your physical health.
Benefits of exercises Exercise can help to relieve stress, tension, and anxiety. By expelling your excess negative emotions and adrenaline through physical activity, you can enter a more relaxed, calm state of being from which to deal with the issues and conflicts that are causing your anxiety. Exercise is one of the most important coping medium to combat anxiety and stress. Exactly how exercise helps in relaxation and stress management is not clear. The benefits of exercise can come from many factors: the decision to take up exercise, the symbolic meaning of the activity, the distraction from worries, the acquisition of mastery over a sport, the effects on self-image, and the biochemical and physiological changes that accompany the activity. Exercise increases blood flow to the brain, releases hormones, stimulates the nervous system, and increases levels of morphine like substances found in the body (such as beta-endorphin) that can have a positive effect on mood. Exercise may trigger a neurophysiologic high-a shot of adrenaline or endorphins- that produces an antidepressant effect in some, an antianxiety effect in others, and a general sense of "feeling better" in most. Regular exercise has a variety of psychological benefits that can help improve physical health. It acts as a buffer against stress and may thus help protect the cardiovascular and immune systems from the consequences of stressful events. Frequent exercise is an effective treatment for anxiety and, according to some research, is as effective as psychotherapy in treating mild or moderate depression. Exercise seems to elevate mood both through its physiological effects on the nervous system and through its direct psychological effects: It provides a distraction from everyday concerns and offers an opportunity for positive fantasy. Although aerobic exercise offers the greatest cardiovascular benefit, any form of enjoyable exercise can give you a psychological lift and help counteract the effects of stress in your life. Exercise can be a powerful method of relaxation, and it can help people deal effectively with the stress of daily life. In various studies, researchers have found that exercise can decrease anxiety and depression, improve an individual's self-image, and buffer people from the effects of stress. Not every study has shown the precise benefits the investigators were looking for; but taken as a whole, the research strongly supports the common experience that exercise can elevate mood and reduce anxiety and stress. Some early studies even suggest that the stress-reducing effect of exercise-not just its cardiovascular benefits-may help improve physical health.
Aerobics Any activity that gets your heart pumping (aerobic exercise) will get those endorphins flowing and relieve stress. Though you should check with your doctor before embarking on any exercise program, walking is usually safe for anyone.
Try to get your heart going a little faster for at least 15 minutes a day. Even a few minutes here and there of brisk walking can provide stress relief and improve your overall health.
Exercise in a Natural Environment for Additional Stress Relieving Benefits Obviously it is more relaxing to walk along a nature trail than to walk along a busy street. Natural surroundings trigger relaxation responses deep in the brain. Even mentally picturing being surrounded by mountains, trees, or watching the waves roll in at the beach can have this calming effect. *Exposure to daylight also has positive effects on mood - another benefit of exercising outdoors.
Exercises to Suit Everyone From doing gentle stretching exercises to keeping up in a physically demanding aerobics class, stress relief can be achieved through a wide range of activities. Some people enjoy the solitude of walking alone. Other people need the stimulation of interacting with others, whether walking in a group, participating in a yoga class or other fitness class, or playing a sport such as tennis, racquetball, etc. Interacting with other people during exercise can provide additional stress relief.
Strengthening Exercises Though not generally as effective as aerobics for relieving stress, many people find that getting into a strengthening exercise program does relieve stress. Strength exercises are also important to prevent injury during aerobic exercise by strengthening the muscles that support your joints. A toned body has as much impact on mental wellness as physical wellness.
Stretching Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones. Stretching exercises also relax tight, tense muscles and increase blood flow to the muscles.
Other Exercises Yoga exercises involve the body, mind and spirit. Yoga poses improve flexibility and strength and incorporate breathing techniques that aid in relaxation and general wellness. Stress relief exercises that don't involve movement but involve both mind and body include meditation exercises and deep breathing exercises - both have been shown to reduce blood pressure.
Self-Indulging Activities Alleviate Stress On the days you don’t exercise, do something else you find relaxing - whether getting some massage therapy, soaking away stress in a soothing aromatherapy bath, etc. Your health is important. It is not selfish to spend time on yourself! How can you have the energy to take care of others unless you take care of your self? Make fitness a priority. Exercise effectively relieves depression and anxiety. Find an activity that you enjoy and feel the stress melt away. Relieving Stress by exercise, especially aerobic exercise has been proven to be highly effective.
Progressive Muscle Relaxation Progressive Muscle Relaxation is a relaxation technique used to release stress. It can relax the muscles and lower blood pressure, heart rate, and respiration. Progressive Muscle Relaxation is the tensing and then relaxing each muscle group of the body, one group at a time. Though this technique is simple it may take several sessions before it is 'mastered.' Some people prefer to listen to an audiotape (or CD or mp3) that guides one through progressive muscle relaxation. The scripts are usually about 20 minutes long. Progressive muscle relaxation may be done sitting or lying down. Tense up a group of muscles - tense hard but don't strain - and hold for about 5-10 seconds. Release the tension from the muscles all at once. Stay relaxed for 10 - 20 seconds. Some people prefer to count, for example:
Tense for count of 5
Release all at once
Rest for count of 10
...or
Tense for count of 10
Release all at once
Rest for count of 20 Pay close attention to the feeling of relaxation when you release the contracted muscles.
When going through the muscle groups, some people start with the hands, others with the feet. You may do one side of the body (hand, arm, leg, foot) at a time or do both sides at the same time. Listening to a prerecorded script that guides you through the process is helpful.
Sample of Progressive Muscle Relaxation Exercise:
• Hands - Clench fists
tense for 5, release, rest for 10
• Right forearms and hands - Extend arm, elbow locked, and bend hand back at the wrist
tense for 5, release, rest for 10
• Upper right arm - Bend arms at elbows and flex biceps
tense for 5, release, rest for 10
• Forehead - wrinkle forehead into frown, tense, release, rest, and/or raise eyebrows
tense for 5, release, rest for 10
• Eyes - close eyes tightly, hold and release
tense for 5, release, rest for 10
• Mouth - press lips tightly together
tense for 5, release, rest for 10
• Jaw - open mouth wide and stick out tongue
tense for 5, release, rest for 10
• Buttocks - tense
tense for 5, release, rest for 10
• Abdomen
tense for 5, release, rest for 10
• Chest
tense for 5, release, rest for 10
• Back - arch back
tense for 5, release, rest for 10
• Neck and shoulders
tense for 5, release, rest for 10
• Thighs
tense for 5, release, rest for 10
• Lower legs and feet - Point toes toward shin
tense for 5, release, rest for 10
• Feet - Point toes and curl them under
tense for 5, release, rest for 10
You may repeat relaxing and tensing muscle groups that have you have already done to relax them further.
Tips for Stress Relief / Management If you feel tense, make sure you consciously breathe in and out slowly and steadily to combat the shallow breathing and breath holding we tend towards when anxious. Maintain good posture. You spend most of your day sitting or standing. If your spine isn't’ in proper alignment, you will strain your back and neck. If you slouch while sitting you will compress your insides, including your diaphragm, and will breath shallowly. To loosen up the neck, where many people carry their stress - Stand or sit up straight with the bottom of your spine turned under. (Do not arch your back) Let your head fall forward, keeping the neck and shoulders relaxed. Slowly swing your head to one side, then let it drop and swing to the other side. While doing stationary exercises such as riding a stationary bike or an elliptical trainer, watching TV can make exercise more fun. For non-stationary exercises such as walking, listening to music or listening to audio books may help pass the time.
Conclusion To be effective, you should exercise for twenty minutes at least three times a week. Before starting any exercise, check with your doctor to make sure that it is appropriate for you. Choose an activity that you enjoy and that you can easily fit into your schedule on a regular basis
