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‘‘S
tress’’ is a commonly used term, and Photo courtesy of the U.S. CDC/Amanda Mills.
it is often used with different mean-
ings. The standard definition for
stress that will be used in this article is the
disruption of the body’s homeostasis or a state of
disharmony in response to a real or perceived
threat or challenge (8). The threatening or chal-
lenging situation is referred to as a ‘‘stressor.’’
When a person encounters a stressor, the body
prepares to respond to the challenge or threat.
The autonomic nervous and endocrine systems
respond by producing the hormones epineph-
rine, norepinephrine, and cortisol. The result of
this hormone production is a cascade of
physiological reactions that make up the stress
response. Epinephrine and norepinephrine are
involved in the initial changes that take place to
prepare the body to react and to prepare for a
challenge. These responses include increases in
heart and respiration rates, blood pressure,
perspiration, and energy production (8). There
also is a suppression of immune function,
production of "-endorphin (the body’s natural
14 ACSM’s HEALTH & FITNESS JOURNALA | www.acsm-healthfitness.org VOL. 17/ NO. 3
Copyright © 2013 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
for one to actively cope with the stressor that is reasonable, TABLE 1: Common Symptoms of Stress
then the individual usually perceives more control over the Headaches
situation. Consider an individual who has to take a certification Sleep disturbance
examination for work and has 6 months to prepare. He can Muscle tension
adjust his schedule to accommodate study time. However,
Irritability or short temper
waiting for medical test results that show whether one has a
Lack of concentration
serious illness does not allow a sense of control over the
Fatigue
stressor, and the individual passively endures the stressor or
Change in dietary habits
may try to avoid the stressor. With this uncontrollable type of
stressor, there is a more negative reaction with greater Upset stomach
Copyright © 2013 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
Exercise and Stress Management
Copyright © 2013 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
TABLE 2: General Stress Management Recommendations
Identify stressors Take inventory of stressors and determine whether there are stressors that can be eliminated.
Make a commitment to develop a plan to address those stressors.
Get adequate rest Set regular bed and waking times to prevent fatigue and to maintain energy level.
Develop a time management plan Stress often can be reduced with an improvement in time management. When planning a new
schedule, make sure exercise is included!
Develop a healthy eating plan Diet changes or poor dietary habits are common with stress. Maintain a healthy diet to help
prevent unhealthy weight changes and to maintain energy level.
Mobilize a support network Establish a support network with individuals who can be trusted to provide an outlet and assistance
with resolving stressors. Discussing stressors also can keep them in proper perspective.
This list includes some general tips for stress management. Other strategies may be helpful depending on individual circumstances.
participants, and each condition was 40 minutes in duration. The reports significant work-related stress. Breaking the exercise
‘‘exercise only’’ condition had the greatest calming effect (5). into two 10- to 15-minute sessions, one before work and one at
When participants were not given a break from their stressor in lunch time when possible, can help combat stress throughout
the ‘‘studying while exercising’’ condition, exercise did not the day. Although there is not a lot of research with resistance
have the same calming effect. exercise and stress management, resistance exercise can be used
Summaries from recent reviews on yoga or Tai Chi clinical to provide a time-out from one’s stressors. Because resistance
trial interventions indicate that these mind-body types of training produces different exercise adaptations compared with
exercise can be effective in reducing stress (7,14,17). The aerobic exercise, it might not affect the way the body physiolog-
authors of these reviews suggest that the results should be ically reacts to stress as aerobic exercise does. However, the acute
viewed with caution because study quality was varied (7,17). effect of a time-out to reduce stress can be beneficial. In addition,
However, it should be noted that reductions in stress reported clients can receive the numerous health benefits associated with
in one review were similar to or greater than reductions resistance training. The resistance exercise prescription for
from other types of commonly used stress management general health benefits of 2 to 3 days of exercise to target all of
techniques (7). the major muscle groups performed at a moderate intensity of
In addition to understanding how exercise can help manage 8 to 12 repetitions can be recommended.
stress and the types of exercise to recommend for stress man- The studies included in the recent reviews of Tai Chi and yoga
agement, it is important to understand common barriers that indicate that sessions between 60 and 90 minutes performed 2 to
might affect exercise participation in high-stress clients. Lack of 3 days per week were effective in reducing stress and improving
time is the most commonly reported exercise barrier for feelings of well-being (7,14,17). A study conducted in a worksite
individuals in general. A lack of motivation, fatigue, poor sleep environment showed that 15 minutes of chair-based yoga
habits, and poor dietary habits are factors associated with stress postures was effective in reducing acute stress when assessed
that can negatively impact exercise compliance and adherence by self-report and with physiological measures (e.g., respiration
(4). Common exercise barriers and stress-related health prob- rate and heart rate variability parameters). This finding indicates
lems should be taken into consideration when developing an
exercise prescription for high-stress individuals.
Photo courtesy of the U.S. CDC/Debora Cartagena.
Copyright © 2013 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
Exercise and Stress Management
Photo courtesy of the U.S. CDC/Amanda Mills. psychological health benefits of exercise. However, it is im-
portant to remember that exercise is only one component of a
stress management program, and there might be situations that
require assistance beyond the expertise of a fitness profes-
sional, especially in working with individuals who are ex-
periencing acute episodic or chronic stress. Although exercise
might be effective in helping an individual feel calmer who is
dealing with these types of stress, it will not solve the problem
of major chronic or regular stressors. It may be necessary to
refer these individuals to resources who can help them to
address their stressors, such as a psychologist or other health
care providers.
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Copyright © 2013 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265094/?tool=pubmed.
doi:10.1155/2012/501986. CONDENSED VERSION & BOTTOM LINE
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Individuals who experience acute episodic or chronic
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Disclosure: The author declares no conflicts of interest and does meeting the current recommendations for health included
not have any financial disclosures. within a stress management program can be effective in
stress reduction. However, it is important to consider the
Erica M. Jackson, Ph.D., FACSM, is an client’s stressors and physical activity barriers, activities
associate professor of movement science at the client will enjoy, and the exercise setting. Prescribing
Delaware State University. Dr. Jackson exercise for clients seeking stress management is rec-
conducts research on the roles of exercise ommended, but fitness professionals should recognize
and stress in the prevention of hypertension. that some clients will need additional assistance for
Her research also focuses on increasing managing stress and major life stressors.
physical activity among women and minor-
ity populations to prevent chronic diseases.
Copyright © 2013 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.