Exercise and Stress - ThinnerTimes - Gastric Bypass Forum, Lap Band Forum, and Vertical Sleeve Gastrectomy Forum

fiennesite · 05-04-2009, 08:52 PM

Hi,
I researched the concept of stress and exercise. I hate exercise...I mean I hate the idea of exercise...i.e. thinking all day about how I have to get on the treadmill when I get home, or the bike...or I should go to the gym at work, etc. This worrying about the actual idea of exercise causes me stress. Stress causes me to release cortisol, which in turn causes more fat to be accumulated in the mid-section etc...according to Dr. Oz...SOOOOOO

You think I'm kidding right?
Check this out:
The Effects of Stress on Exercise

Stress and worry can make you fat : www.thefitmap.co.uk directory

Cortisol Stress and Weight Loss

Stress Cortisol Connection

Okay...so you may ask..are these all excuses not to cause myself more stress by exercising? Somewhat...however, here are some of my strategies at faking out my body that I've "not exercised":
-I purposely moved onto the 4th floor of my apartment building which means I walk like 3 flights of stairs at least 3-4 times a day (got a dog)
- Sex...when I can get it with my boyfriend..awesome stress reliever and aerobic workout!!!
-dancing around
-cleaning
-and occasionally guilt will win out and I'll march around while watching tv and or do a few situps/pushups before bed.

My goal is to find as may "passive" non-exercise ways to move as I can...because I have to surprise myself...no planned exercise...stress = cortisol=fat...and I can't stress out. So anyone else have this problem with worrying about having to exercise...any good ideas on how you incorporate movement enough into your day that exercise is a four letter word?

Let me know:-)
Mary K.

Corrine · 05-04-2009, 10:05 PM

Too much exercise will increase cortisol levels and there's some evidence to suggest that an elevated cortisol is associated with increased appetite, sugar cravings, and subsequent weight gain. And yes, when we exercise, cortisol is released. But it's my understanding that this only comes into play if you over exercise - lift weights for an hour etc.

Cortisol is elevated in response to stress too but exercise can be effective in reducing stress as well and incorporating something like Yoga and/or Tai Chi is excellent for stress management.

And the other side of the coin is that we need cortisol - it's essential for our body to function properly.

Undeniably, the health benefits of regular exercise are huge:

Quote:

Exercise Benefit #1...Increased energy: The right combination of exercise and nutrition creates an hormonal environment conducive to fat loss, increased muscle strength and increased energy. When your body is working at peak efficiency, your energy levels soar!

Everyday things become much easier to do.

Exercise Benefit #2...Increased Self-Esteem: Gaining control of your body size and weight through fitness is an amazing way to increase self-esteem. You look better and are more confident which empowers you in everything you do. You will find that the self-discipline required and learned through regular exercise spills over into other areas of your life and you will be better able to make other necessary and desireable changes.

Exercise Benefit #3...Increase Mental Focus: Did you know that the latest research shows that exercise helps keep the brain sharp well into old age? Anything that involves mental acuity (focus and concentration) is improved. You also stand a much better chance of avoiding such diseases as Alzheimer's and senility.

Exercise Benefit #4...Decreased Risk of a Heart Attack: By exercising regularly and making positive changes in your diet, you lower your cholesterol and blood pressure and greatly diminish the chances of having a heart attack.

Exercise Benefit #5...Decreased Risk of Osteoporosis: Regular exercise, especially weight-bearing exercise, reduces the risk of osteoporosis, and can even reverse it buy building bone tissue!

Exercise Benefit #6...Reduce the Risk of Breast Cancer by up to 60% Estradiol and progesterone, two ovarian hormones linked to breast cancer tumor production are lowered in the body by exercise.

A womans body is most susceptible to these hormones during the time between ovulation and menstruation. Habitual exercise can actually delay ovulation until later in the menstrual cycle. This reduces the time she must fight these hormones.

Fat has long been known to be a catalyst in the production of estrogen (estradiol). Regular exercise burns body fat and thus decreases the rate of estrogen production.

So there you have it!... A two pronged, cancer preventing exercise benefit!

Exercise Benefit #7...Increased Strength and Stamina: Every physical thing you do becomes easier which is immensely useful in everyday life.

Exercise Benefit #8...Reduced Depression: The production of Endorphins (Feel good hormones) is increased through exercise. Nothing improves mood and suppresses depression better than those endorphins.

Exercise Benefit #9...Decreased Stress Levels: The worries and stresses of everyday living (commuting, work demands, conflicts etc.) can stick with you long after the work day is done. Exercise right after work is the perfect natural therapy that can change your mood. You'll sleep better too!

Exercise Benefit #10...Well actually, here are another 50 benefits...
Improved digestion.
Enhances quality of sleep.
Adds a sparkle and radiance to complexion.
Improves body shape.
Tones and firms muscles.
Provides more muscular definition.
Enables weight loss and keeps it off.
Makes you limber.
Improves endurance.
Burns extra calories.
Improves circulation and helps reduce blood pressure.
Increases lean muscle tissue in the body.
Improves appetite for healthy foods.
Alleviates menstrual cramps.
Alters and improves muscle chemistry.
Increases metabolic rate.
Enhances coordination and balance.
Improves posture.
Eases and possibly eliminates back problems and pain.
Makes the body use calories more efficiently.
Lowers resting heart rate.
Increases muscle size through an increase in muscle fibers.
Improves body composition.
Increases body density.
Decreases fat tissue more easily.
Makes body more agile.
Is the greatest body tune-up.
Reduces joint discomfort.
Improves athletic performance.
Enriches sexuality.
May add a few years to life.
Increases your range of motion.
Enhances immune system.
Improves glycogen storage.
Enables the body to utilize energy more efficiently.
Increases enzymes in the body which burn fat.
Increases the number and size of mitochondria in muscle cells.
Increases concentration of myoglobin (carries oxygen in muscles) in skeletal muscles.
Enhances oxygen transport throughout the body.
Improves liver functioning.
Increases speed of muscle contraction and reaction time.
Enhances feedback through the nervous system.
Strengthens the heart.
Improves blood flow.
Helps to alleviate varicose veins.
Increases maximum cardiac output.
Increases contractility of the heart's ventricles.
Increases the weight and size of the heart.
Improves contractile function of the whole heart.
Makes calcium transport in the heart and body more efficient.

Bottom line, it's all about personal choices.

I can't say that I've ever actually looked forward to exercising (especially when I was heavier) but there's no denying, the benefits it's brought me have been immense. I look good, I have a toned, healthier body and I feel fantastic and that's what drives me to continue with exercise.

fiennesite · 05-04-2009, 10:29 PM

I agree exercise is great for so many reasons...it's a mental game I hope to win someday...that's why I was asking for "non-stressful" approaches to it :-) Having been an athlete in high school and college...I know what it's like to have a runner's high..but after 15 years of morbid obesity and knees that still think I weigh 300 lbs..I'm looking for the shangrila of movement ;-)

And yes...I've tried Belly Dancing :-)
Mary K.

Corrine · 05-05-2009, 07:43 AM

I can't say that even at my heaviest (and that was the weight you now are), the thought of exercise caused me stress. I just didn't want to do it, I was lazy, I had hip and knee pain and had no discipline - no question about it, I used every excuse in the book to avoid it.

I don't walk in your shoes and I certainly don't want to minimalize your feelings, but maybe you're looking at too big a picture of the whole exercise thing.

Rather than think about it as "exercise" and all that conjurs up for you - gyms, committing yourself to a definate schedule, sweating like a piglet etc. etc., what about starting something really slow and easy that you could do from home.

I know that you said you have stairs to contend with 3-4 times a day and I know that at 250lb, that's pretty strenuous and hard on the knees. But I'm sure you know that you really need to get the body moving and the heart rate increased for more than the few minutes it takes you to get up those stairs.

I started with borrowing some dvd's from the library and doing something 2-3 times a week. Leslie Sandone's Walking dvd's were my favourite. Her "Walk & Firm with Intervals" is ideal to start with and it has a seniors-oriented session too. That would suit anyone.

You'd be in the comfort of your own home, working at your own pace and at a time to suit you.

Start slowly but the key is to do it regularly.

I think that committing yourself to something like this may help you get started.

JustJoy · 05-05-2009, 10:38 AM

Quote:

Originally Posted by fiennesite

Hi,
I researched the concept of stress and exercise. I hate exercise...I mean I hate the idea of exercise...i.e. thinking all day about how I have to get on the treadmill when I get home, or the bike...or I should go to the gym at work, etc. This worrying about the actual idea of exercise causes me stress. Stress causes me to release cortisol, which in turn causes more fat to be accumulated in the mid-section etc...according to Dr. Oz...SOOOOOO

You think I'm kidding right?
Check this out:
The Effects of Stress on Exercise

Stress and worry can make you fat : www.thefitmap.co.uk directory

Cortisol Stress and Weight Loss

Stress Cortisol Connection

Okay...so you may ask..are these all excuses not to cause myself more stress by exercising? Somewhat...however, here are some of my strategies at faking out my body that I've "not exercised":
-I purposely moved onto the 4th floor of my apartment building which means I walk like 3 flights of stairs at least 3-4 times a day (got a dog)
- Sex...when I can get it with my boyfriend..awesome stress reliever and aerobic workout!!!
-dancing around
-cleaning
-and occasionally guilt will win out and I'll march around while watching tv and or do a few situps/pushups before bed.

My goal is to find as may "passive" non-exercise ways to move as I can...because I have to surprise myself...no planned exercise...stress = cortisol=fat...and I can't stress out. So anyone else have this problem with worrying about having to exercise...any good ideas on how you incorporate movement enough into your day that exercise is a four letter word?

Let me know:-)
Mary K.

I don't worry about having to exercise, why worry? I plan ways to get exercise that won't cause more pain in my back/legs/feet. I LOVE swimming and it is a most excellent form of exercise. You burn loads of calories swimming, it's low- to non-impact, and it alleviates some of my pain while I'm in the pool. Water aerobics can be fun, especially if you have a buddy to do it with.

I have found that after I start exercising regularly that I begin to love it, I love how I feel and keep going.

Joy

GrandmaRose · 05-05-2009, 08:07 PM

I started with going on walks with DH - having his undivided attention. Now I walk my new doggie - cute little leash and all. (I think it helps him poop!)

Now I enjoy hiking in the woods and up and down the bluffs around here. I swim in the summer (both the pool and the lake) I also bike in limited amounts (I am afraid because my balance isn't the best yet - from losing so much weight).

I started out at 15 minutes a day. I got a pedometer at Weight Watchers, but you can get them anywhere now - even Wal-Mart! I had this game with myself to see if I could walk 5 miles a week at first. Then, I tried walking 1 miles each time I went out, and finally went for 3 miles each time.

Small steps. and Frequency. That's the easy way. I also got some good SAS shoes. I had gout in my feet and weighed 250 pounds, so I needed shoes that would support me and not hurt.

Good luck. Walking and talking with DH is my stress reliever.

fiennesite · 05-06-2009, 10:30 AM

Thanks for the ideas everyone. I am trying to incorporate exercise in fun ways. I get bored so much and hate the idea of exercise, so it's better to make it a part of a game (playing with my son, as you say walking with hubby, etc). I'll get there...

Thanks again,
Mary K.

Rebirth_103008 · 05-06-2009, 01:29 PM

The key is to find something you enjoy that won't seem like exercising, bike riding, tennis, or whatever you like. Not sure if they offer this where you live, but here that have strip aerobics classes (fully clothed of course). I thought it would be fun to try once I lose a few more pounds. I can't see myself on anyone's pole while I'm still over 200 lbs!

Tribeca · 05-06-2009, 01:30 PM

I have found that the insane amount of yard work I have to do has helped keep me going...and chasing after my boys but my fav has to be rocking with my friends in worship practice for church.

jennifersmith23 · 05-17-2009, 04:34 PM

You might not believe it now...but once you establish a routine, your body will actually crave exercise...the way I look at it, food used to be my stress reliever. I lost that through my GBS so now, exercise is my stress relief. Nothing makes me feel better (I am all about those endorphins) and I am more physically fit than I was when I was a teenager. It is a beautiful thing...don't stress about working out. Put a positive spin on it.

Not sure if this is an option but the gym I go to is a member of the health miles program which would give you points for taking a certain number of steps a day (u just have to pay 25 bux for their pedometer)...getting to a certain level was a good motivator in the beginning, but I don't need it anymore. The feeling afterward now is all the motivation I need.