Prescriptions
Exercise useful at times of stress

By Angela Wagner

We've all been sad at some point in our lives. We've all experienced hardship, stress, the loss of a job, or the death of a loved one. Often in times of life stress people tend to simply curl up in bed or spend a lot of time sleeping in an attempt to relax. However, current research shows this may not be the best thing to do.

The Surgeon General's Report on Physical Activity has documented the positive effects regular physical activity has on depression and anxiety. In addition, a study recently conducted at the Duke University Medical Center also showed that exercise positively impacts mood. In fact, in this study, physical activity was shown to be more effective than standard drug therapy in treating depression.

Does this mean you should exchange any drugs you have been taking for a pair of running shoes? Not necessarily. Although the short-term benefits of regular physical activity include improved mood, a study published in the British Medical Journal in March, cautions against the use of activity as a primary "therapeutic treatment." The article's authors cite the need for more research on treating depression with non-traditional therapies. However, most mental health advocates recommend activity as an adjunct treatment which means exercising in addition to whatever else you are doing. So, the "just do it" recommendation holds true, even in this instance.

So what does this mean to the average Joe whose wife has just died or whose child is ill? It means you should be cautious in treating yourself for any health condition, whether it is a physical or mental condition. It is best to see your doctor simply to update them on your health status.

However, the short-term benefits of exercise on depression and anxiety are well documented. This is the "runner's high" you probably have heard some folks talk about. Activity has been proven to enhance mood, relieve stress and promote relaxation and in times of trouble, it is valuable to relax. So next time you are comforting someone who is sad, a friend who has lost a spouse or has sick child, perhaps it is best to take them for a walk in the park instead of sitting on the couch at home. Certainly, hardship does make people want to be "couch potatoes," but with a little encouragement most people will recognize the benefits of getting "out and about."

Similarly, activity is good for kids who are experiencing stress or hardship. Play can be a distracter and bring some normalcy into their lives.

Child life specialists have known this for years.

So remember the "runner's high" is not limited only to runners. So next time you are feeling down, or burdened with life's troubles, try some activity instead of lying down to rest. You may end up feeling more relaxed. And in today's stressful world, that cannot be all bad.

Suggested activities for stress relief:

• Choose an activity you enjoy. Swim if you like the beach. Hike if you enjoy nature. Dance if you enjoy music.
• Choose a solitary activity, such as walking or hiking, if you are feeling reflective.
• Choose a more social activity, such as a dance class or running with a group, if you desire some company.
• Choose an activity that occupies your mind completely, such as yoga, if you are desire an "escape."
• Choose an activity designed to increase energy, such as tai chi, if you are feeling as if you have no energy.
• Be sure to enjoy your surroundings. Look at the sunset, listen to the waves and enjoy the views of Hawai'i. Make the activity secondary in importance.

Cautions:

• Start slowly, especially if you have not been exercising regularly.
• Be especially careful to avoid injury if your mind has been "elsewhere."
• Choose a low-impact, noncompetitive activity that makes you feel good about yourself.
• Do not let anyone criticize you for taking time for yourself.

Angela Wagner is a free-lance writer who also works for The Queen's Medical Center as a health educator specializing in diabetes and exercise, and for the state Department of Health as a program manager in the Health Promotion and Education Branch.

Hawai"i experts in traditional medicine, naturopathic medicine, diet and exercise take turns writing the Prescriptions column. Send your questions to: Prescriptions, 'Ohana Section, The Honolulu Advertiser, P.O. Box 3110, Honolulu, HI 96802; e-mail ohana@honoluluadvertiser.com; fax 535-8170. This column is not intended to provide medical advice; you should consult your doctor.