Mood boost is a byproduct of cardio fitness

By DJ Reese • Fitness columnist • June 4, 2009 • poughkeepsiejournal.com

When we think of the benefits of regular exercise, most of us zero in on the physical side of things – and that’s OK. Maintaining a healthful body weight, with a beneficial muscle-to-fat ratio, is certainly something to aspire to and work for. Recently, much has been discovered about how exercise improves our mental health in terms of stress reduction and mood regulation.

When we experience stress, we go into the “fight or flight” reaction. Our bodies respond by going into a state known as “high arousal” as we prepare to duke it out or head for the hills, and we maintain this state for hours at a time. Imagine that – all stressed up and no place to go – certainly not the best way to spend the day.

Here’s where regular exercise comes in: It functions as a release valve to the arousal state. It alleviates stress by giving the fight-or-flight response a positive direction for discharge. This may be part of the reason that people who are physically active report less anxiety and depressive feelings.

Regular fitness activity is a stress-buster in another important way. Exercise activates the body in ways similar to a stress reaction – increases in respiratory rate, along with blood pressure and heart rate.

By systematic exposure to regular doses of cardio respiratory activity, we can program an adaptive response. It’s a type of desensitizing strategy. By exercising regularly, our bodies get functional practice in dealing with stressors. Think about it: What would you prefer? Having elevated heart and blood pressure rates for hours due to mental stress, or doing moderate exercise, which provides relief in a matter of minutes?

It’s your choice, and you should know that the benefits of exercise to beat stress just got better. Recent research indicates that keyed-up feelings are replaced with a feel-good afterglow.

This enhanced afterglow had been previously thought to last for about an hour after exercise. The results of a small study indicate that moderate aerobic activity can boost mood for up to 12 hours afterward. Researcher Jeremy Sibold, assistant professor of rehabilitation and movement science at the University of Vermont, studied 48 healthy men and women ages 18-25 years old.

The participants were randomly assigned to control or exercise groups. All filled out a standard mood survey at the start of the study. Then exercisers rode for 20 minutes on stationary cycles at moderate intensity. All of the participants’ moods were tracked by repeating the survey at one, two, four, eight, 12 and 24 hours afterward. The movers felt better than the sitters’ right after working out and for up to 12 hours later, researchers found.

Why “go mental” when exercise can help you move beyond stress? It’s as easy as a 20-minute session of your favorite cardio. Fitness – it’s the latest thing in mood enhancement.

DJ Reese, a personal trainer and fitness instructor at health clubs and private settings in the mid-Hudson Valley, writes on fitness every Thursday in Players. She can be reached at deejayfitness@yahoo.com