Why is Exercise an Effective Coping Strategy?
Stress is undoubtedly inevitable especially in today’s day and age and principally depends on a person’s behaviour and lifestyle. There are many stressors that come and go everyday having minor impacts on us, however some of them can have cumulative and additive impacts. These effects also known as adaptational outcomes can remain for long periods of time which can ultimately have negative impacts on a person. This essentially can lead to impaired task performance, disruption of cognitive functions, lowered sense of self-efficacy, psychological problems and disorders, and many other unwanted factors (Weiten, Lloyd, Dunn, & Hammer, 2009). Stress can threaten one’s well being such as physical safety, self-esteem, status, security, or peace of mind. People respond to stress at different levels whether it be emotionally or physiologically and are mainly automatic and often undesirable. Nonetheless, methods and strategies can be used to effectively deal with stressors to reduce and potentially remove harmful emotions and physiological reactions. Behavioural responses involve the method of coping where active efforts are applied to master, reduce, or endure the demands created by stress (Weiten et al., 2009). The popular use of the term coping often refers to healthy and positive approaches. Just like stress and anxiety varies from person to person, the methods and ways to cope with stress also differ amongst people. Coping strategies can be used to determine if the level of stress has any positive or negative effect on the individual, and if they handled them effectively. However, some strategies can be counter-productive and do not necessarily guarantee a successful outcome as they can be ineffective. Exercise is a method that can be used as a healthy coping strategy by being a means to positively deal with stress and anxiety. Exercise is an ideal coping tactic as it provides multiple benefits by being an outlet to reducing stress, a distraction from the stressor, and provides benefits to physical and physiological health.
A study conducted on 533 German police showed that increased fitness was associated with enhanced health and reduced stress (Markus, Michael, Tim, & Uwe, 2010). This study has a large significance as police are exposed to potentially traumatic and dangerous events which include violence, crime, and so forth. In addition, exercise can be a powerful stress buffer which can reduce the negative effects of stress. The study also depicted that moderate exercise was more suitable to counteract stress than vigorous exercise activities. The workforce was more thriving as they took less sick leaves and felt better to cope with chronic stress. An additional study conducted on 60 male low-security prison inmates showed reduced stress levels when given access to exercise programs and weight lifting programs (Buckaloo, Krug, & Koury, 2009). The inmates completed the Beck Depression Inventory II, Life experiences Survey, and Daily Hassles Survey which displayed lower levels of depression, stress and anxiety. Although the correlation research cannot demonstrate that the two variables are causally related, the research broadens the scope as psychologists can explore questions that they could not examine with experimental procedures (Weiten et al., 2009). This research was also significant as prison can be a stressful environment as inmates have little control over their environment. They eat, sleep, shower, and work when told, which consequently can lead them to higher levels of mental and emotional distress compared with the outside population. Exercise programs for older inmates (40 years old and above) helped to adapt them to healthier lifestyles and the formation of social bonds with others. The study in addition also suggests that the exercises were helpful regardless of the type of physical activity, and a maximum of one hour of exercise was sufficient for lowering depression. The study also suggests that exercise is a more general and long-term coping strategy. Although many positive outcomes have been shown from this study, further research is needed to determine whether similar outcomes would result in females and if inmates adjust to a better lifestyle when released from prison.
Exercise distracts a person from the source of the stress by engaging in activities that exercise your brain and body. Hence this stress management technique can give the mind, physical body, and emotions a break. In addition, it allows a person to get more social interaction as it can lead to meeting or socializing with others. This social engagement can potentially lead to feedback from others which can be positive. Positive feedbacks such as “wow, have you lost weight recently” can make you feel better about yourself increasing your self-concept and self confidence. A negative feedback can be used as a motivational factor to work harder towards your goal. By engaging in sports and aerobic exercise, one can potentially join clubs or groups to enhance their socialization. Many sports are team sports such as hockey, basketball, or soccer, where interaction and communication is needed amongst everyone. Other leisure activities can be individual such as walking, jogging, swimming, or skiing, where minimum interaction with people occurs. Even with individual activities, one can exchange a friendly smile or greeting such as while jogging around the neighbourhood. By having an optimistic attitude such as this can help your mood. People tend to seek out to friends and family to help them cope, which can be very adaptive. By having social support and creating a network of close relationships, there is more happiness and more satisfaction with life than those who have fewer social connections (Diener, Suh, Lucas, & Smith, 1999). Social interactions should be put into weekly exercise routines, as it will provide an opportunity to meet new people and keep you motivated to keep up the exercise habit. In addition, sports, fitness activities, exercise groups, and different forms of exercises can be used for self-pleasure and enjoyment. Some people like to garden instead of going for a jog, so identifying what you enjoy can be used as a tool to feel better. One can also form a token economy or a point system where symbolic reinforcers are exchanged later for a variety of genuine reinforcers (Weiten et al, 2009). Consequently, points cumulated for shedding so many pounds or working out a certain amount weekly can be spent on movies, restaurants and so forth. This will allow an individual to divert ones attention from the stressor and focus on another object at hand. It will also reduce self indulgence and make a person have more impulse control (Weiten et al, 2009). Excessive self indulgence such as eating, smoking, gambling, alcohol consumption or drug use is not maladaptive, endangers ones health, and affects work quality. Hence exercise can be used as a form of satisfaction and to “blow off steam” by releasing pent-up energy and tension.
Regular physical exercise can reduce the risk of several diseases and health conditions which include preventing heart disease and stroke, reduce blood pressure, reduce body fat, prevention of back pain, and the postponement of aging (Seeley, VanPutte, Regan, & Russo, 2011). By doing aerobic exercises, you strengthen your body to be in a better physical condition which will allow you to cope with stress and anxiety better. In addition, the physiological effects are improvement of mood, and the way you feel about yourself or self-esteem. Many of these factors mentioned above are usually symptoms of stress, and thus a reduction in these factors can be helpful in reducing stress. It also helps ease depression by releasing neurotransmitters and endorphins. These chemicals can act as feel-good brain chemicals having positive effects on one’s health and wellbeing (Seeley et al., 2011). Chemicals part of the immune system can also be reduced which can lessen depression. Regular aerobic exercise improves the hearts functional capacity and increases blood circulation in the human body. Furthermore, working out can get you better in shape subsequently making you feel better overall. By exercising, you get plenty of oxygen due to increased respiration, activating a relaxation response which is the body’s antidote to stress (Seeley et al, 2011). Chronic stress, frequent emotional upsets, and lack of physical exercise can increase the risk for cardiovascular disease (Seeley et al., 2011). Remedies include relaxation techniques such as meditation and aerobic exercise programs involving gradual increases in the duration and difficulty of the activities. A study conducted on patients with multiple sclerosis demonstrated that exercise reduced fatigue levels Smith, Hale, Olson, & Schneiders, 2009). In addition, patients felt increased energy levels and the work out provided a strategy to increase perceived control over undesirable symptoms such as unhealthy tiredness following chemotherapy. This allowed the patients for better sleep quality and positive feelings, including achievement, confidence, and relaxation.
We tend to think of exercise as running, lifting weights, or playing intense sports, but essentially a wide variety of activities can help boost the activity level to help feel better. Gardening, bowling, washing your car or simply anything that gets you off the couch can be constituted to get your heart pumping. By changing an individual’s daily routine such as taking the stairs instead of the elevator or biking instead of driving can help as a coping factor. By setting goals such as a weight reduction program and achieving them, one can boost one’s self esteem. People with lower self-esteem are less happy and more prone to depression (Weiten et al., 2009). People with high self-esteem are more confident and feel better about themselves, hence exercise can be utilized in a way to achieve this. Although exercise and sports is an excellent way to cope with stress, it is better and more adaptive to use diverse coping strategies and methods (Weiten et al., 2009). By using a variety of methods, one can hopefully ensure to have a better lifestyle. Overall, the exercise carried out should be pleasing, enjoyable, and of moderate intensity to facilitate coping with stress.
Stress is undoubtedly inevitable especially in today’s day and age and principally depends on a person’s behaviour and lifestyle. There are many stressors that come and go everyday having minor impacts on us, however some of them can have cumulative and additive impacts. These effects also known as adaptational outcomes can remain for long periods of time which can ultimately have negative impacts on a person. This essentially can lead to impaired task performance, disruption of cognitive functions, lowered sense of self-efficacy, psychological problems and disorders, and many other unwanted factors (Weiten, Lloyd, Dunn, & Hammer, 2009). Stress can threaten one’s well being such as physical safety, self-esteem, status, security, or peace of mind. People respond to stress at different levels whether it be emotionally or physiologically and are mainly automatic and often undesirable. Nonetheless, methods and strategies can be used to effectively deal with stressors to reduce and potentially remove harmful emotions and physiological reactions. Behavioural responses involve the method of coping where active efforts are applied to master, reduce, or endure the demands created by stress (Weiten et al., 2009). The popular use of the term coping often refers to healthy and positive approaches. Just like stress and anxiety varies from person to person, the methods and ways to cope with stress also differ amongst people. Coping strategies can be used to determine if the level of stress has any positive or negative effect on the individual, and if they handled them effectively. However, some strategies can be counter-productive and do not necessarily guarantee a successful outcome as they can be ineffective. Exercise is a method that can be used as a healthy coping strategy by being a means to positively deal with stress and anxiety. Exercise is an ideal coping tactic as it provides multiple benefits by being an outlet to reducing stress, a distraction from the stressor, and provides benefits to physical and physiological health.
A study conducted on 533 German police showed that increased fitness was associated with enhanced health and reduced stress (Markus, Michael, Tim, & Uwe, 2010). This study has a large significance as police are exposed to potentially traumatic and dangerous events which include violence, crime, and so forth. In addition, exercise can be a powerful stress buffer which can reduce the negative effects of stress. The study also depicted that moderate exercise was more suitable to counteract stress than vigorous exercise activities. The workforce was more thriving as they took less sick leaves and felt better to cope with chronic stress. An additional study conducted on 60 male low-security prison inmates showed reduced stress levels when given access to exercise programs and weight lifting programs (Buckaloo, Krug, & Koury, 2009). The inmates completed the Beck Depression Inventory II, Life experiences Survey, and Daily Hassles Survey which displayed lower levels of depression, stress and anxiety. Although the correlation research cannot demonstrate that the two variables are causally related, the research broadens the scope as psychologists can explore questions that they could not examine with experimental procedures (Weiten et al., 2009). This research was also significant as prison can be a stressful environment as inmates have little control over their environment. They eat, sleep, shower, and work when told, which consequently can lead them to higher levels of mental and emotional distress compared with the outside population. Exercise programs for older inmates (40 years old and above) helped to adapt them to healthier lifestyles and the formation of social bonds with others. The study in addition also suggests that the exercises were helpful regardless of the type of physical activity, and a maximum of one hour of exercise was sufficient for lowering depression. The study also suggests that exercise is a more general and long-term coping strategy. Although many positive outcomes have been shown from this study, further research is needed to determine whether similar outcomes would result in females and if inmates adjust to a better lifestyle when released from prison.
Exercise distracts a person from the source of the stress by engaging in activities that exercise your brain and body. Hence this stress management technique can give the mind, physical body, and emotions a break. In addition, it allows a person to get more social interaction as it can lead to meeting or socializing with others. This social engagement can potentially lead to feedback from others which can be positive. Positive feedbacks such as “wow, have you lost weight recently” can make you feel better about yourself increasing your self-concept and self confidence. A negative feedback can be used as a motivational factor to work harder towards your goal. By engaging in sports and aerobic exercise, one can potentially join clubs or groups to enhance their socialization. Many sports are team sports such as hockey, basketball, or soccer, where interaction and communication is needed amongst everyone. Other leisure activities can be individual such as walking, jogging, swimming, or skiing, where minimum interaction with people occurs. Even with individual activities, one can exchange a friendly smile or greeting such as while jogging around the neighbourhood. By having an optimistic attitude such as this can help your mood. People tend to seek out to friends and family to help them cope, which can be very adaptive. By having social support and creating a network of close relationships, there is more happiness and more satisfaction with life than those who have fewer social connections (Diener, Suh, Lucas, & Smith, 1999). Social interactions should be put into weekly exercise routines, as it will provide an opportunity to meet new people and keep you motivated to keep up the exercise habit. In addition, sports, fitness activities, exercise groups, and different forms of exercises can be used for self-pleasure and enjoyment. Some people like to garden instead of going for a jog, so identifying what you enjoy can be used as a tool to feel better. One can also form a token economy or a point system where symbolic reinforcers are exchanged later for a variety of genuine reinforcers (Weiten et al, 2009). Consequently, points cumulated for shedding so many pounds or working out a certain amount weekly can be spent on movies, restaurants and so forth. This will allow an individual to divert ones attention from the stressor and focus on another object at hand. It will also reduce self indulgence and make a person have more impulse control (Weiten et al, 2009). Excessive self indulgence such as eating, smoking, gambling, alcohol consumption or drug use is not maladaptive, endangers ones health, and affects work quality. Hence exercise can be used as a form of satisfaction and to “blow off steam” by releasing pent-up energy and tension.
Regular physical exercise can reduce the risk of several diseases and health conditions which include preventing heart disease and stroke, reduce blood pressure, reduce body fat, prevention of back pain, and the postponement of aging (Seeley, VanPutte, Regan, & Russo, 2011). By doing aerobic exercises, you strengthen your body to be in a better physical condition which will allow you to cope with stress and anxiety better. In addition, the physiological effects are improvement of mood, and the way you feel about yourself or self-esteem. Many of these factors mentioned above are usually symptoms of stress, and thus a reduction in these factors can be helpful in reducing stress. It also helps ease depression by releasing neurotransmitters and endorphins. These chemicals can act as feel-good brain chemicals having positive effects on one’s health and wellbeing (Seeley et al., 2011). Chemicals part of the immune system can also be reduced which can lessen depression. Regular aerobic exercise improves the hearts functional capacity and increases blood circulation in the human body. Furthermore, working out can get you better in shape subsequently making you feel better overall. By exercising, you get plenty of oxygen due to increased respiration, activating a relaxation response which is the body’s antidote to stress (Seeley et al, 2011). Chronic stress, frequent emotional upsets, and lack of physical exercise can increase the risk for cardiovascular disease (Seeley et al., 2011). Remedies include relaxation techniques such as meditation and aerobic exercise programs involving gradual increases in the duration and difficulty of the activities. A study conducted on patients with multiple sclerosis demonstrated that exercise reduced fatigue levels Smith, Hale, Olson, & Schneiders, 2009). In addition, patients felt increased energy levels and the work out provided a strategy to increase perceived control over undesirable symptoms such as unhealthy tiredness following chemotherapy. This allowed the patients for better sleep quality and positive feelings, including achievement, confidence, and relaxation.
We tend to think of exercise as running, lifting weights, or playing intense sports, but essentially a wide variety of activities can help boost the activity level to help feel better. Gardening, bowling, washing your car or simply anything that gets you off the couch can be constituted to get your heart pumping. By changing an individual’s daily routine such as taking the stairs instead of the elevator or biking instead of driving can help as a coping factor. By setting goals such as a weight reduction program and achieving them, one can boost one’s self esteem. People with lower self-esteem are less happy and more prone to depression (Weiten et al., 2009). People with high self-esteem are more confident and feel better about themselves, hence exercise can be utilized in a way to achieve this. Although exercise and sports is an excellent way to cope with stress, it is better and more adaptive to use diverse coping strategies and methods (Weiten et al., 2009). By using a variety of methods, one can hopefully ensure to have a better lifestyle. Overall, the exercise carried out should be pleasing, enjoyable, and of moderate intensity to facilitate coping with stress.
References
Buckaloo, B., Krug, K., & Koury, N. (2009). Exercise and the low-security inmate: Changes in depression, stress, and anxiety. The Prison Journal, 89(3), 328-343.
Diener, E., Suh, E. M., Lucas, R. E., & Smith, H. L. (1999). Subjective well being: Three decades of progress. Psychological bulletin, 125 (2), 276-302.
Markus, G., Michael, K., Tim, H., & Uwe, P. (2010). Do exercise and fitness buffer against stress among Swiss police and emergency response service officers?. Psychology of Sport and Exercise. , 11(4), 286-294.
Seeley R., VanPutte C., Regan J., & Russo A. (2011). Seeley’s Anatomy & Physiology (9th ed.). America: McGraw-Hill.
Smith, C., Hale, L., Olson, K., & Schneiders A. (2009). How does exercise influence fatigue in people with multiple sclerosis?. Disability and Rehabilitation: An International, Multidisciplinary Journal. Vol 31(9), pp. 685-692.
Weiten, W., Lloyd M., Dunn, D., Hammer E. (2009). Psychology applied to modern life: adjustment in the 21st century (9th ed.). United States of America: Wadsworth Cengage Learning.
Buckaloo, B., Krug, K., & Koury, N. (2009). Exercise and the low-security inmate: Changes in depression, stress, and anxiety. The Prison Journal, 89(3), 328-343.
Diener, E., Suh, E. M., Lucas, R. E., & Smith, H. L. (1999). Subjective well being: Three decades of progress. Psychological bulletin, 125 (2), 276-302.
Markus, G., Michael, K., Tim, H., & Uwe, P. (2010). Do exercise and fitness buffer against stress among Swiss police and emergency response service officers?. Psychology of Sport and Exercise. , 11(4), 286-294.
Seeley R., VanPutte C., Regan J., & Russo A. (2011). Seeley’s Anatomy & Physiology (9th ed.). America: McGraw-Hill.
Smith, C., Hale, L., Olson, K., & Schneiders A. (2009). How does exercise influence fatigue in people with multiple sclerosis?. Disability and Rehabilitation: An International, Multidisciplinary Journal. Vol 31(9), pp. 685-692.
Weiten, W., Lloyd M., Dunn, D., Hammer E. (2009). Psychology applied to modern life: adjustment in the 21st century (9th ed.). United States of America: Wadsworth Cengage Learning.