Nowadays, we live in a fast-paced world, especially in urban areas where congestion and pressure are constant. Work-life balance is becoming increasingly difficult to maintain, and people are faced with tight deadlines, heavy traffic and multiple responsibilities on a daily basis. This intense lifestyle can lead to high levels of stress, affecting both mental and physical health. In this context, finding effective methods of stress management becomes essential to maintain a healthy balance.
What is stress and how does it manifest itself in people?
Stress is the body’s natural response to external demands or pressures, known as stressors. It can be physical, emotional, or psychological in nature and manifests itself in a range of symptoms, such as anxiety, irritability, excessive fatigue, difficulty concentrating, and sleep problems. In the long term, stress can lead to more serious conditions, such as high blood pressure, cardiovascular disease, and mental disorders, such as depression and chronic anxiety.
What are the benefits and negative effects of stress?
The benefits of stress
Although often perceived negatively, stress also has positive aspects. In moderate amounts, stress can:
- Improve performance: Helps increase energy levels and improve concentration, which can lead to better performance in activities such as studying or working.
- Motivation: Stress can serve as a catalyst for action, driving us to achieve our goals and face challenges.
The negative effects of stress
On the other hand, chronic stress can have devastating effects on health:
- Mental health: It can lead to anxiety disorders, depression, and other mental health problems.
- Physical health: It contributes to serious physical conditions such as cardiovascular disease, diabetes, and a weakened immune system.
- Quality of life: It affects personal relationships and performance at work, reducing overall quality of life.
5 reasons why running is a beneficial action for stress relief
1. Release of endorphins
Running stimulates the production of endorphins, also known as “happy hormones.” These natural brain chemicals help reduce pain and induce a sense of well-being, helping to relieve stress and anxiety.
2. Reducing stress hormones
Through physical activity, levels of cortisol, the stress hormone, decrease significantly. Running helps balance hormones in the body, promoting a state of calm and relaxation.
3. Mental clarity and focus
Running provides time for reflection and meditation, helping to clarify thoughts and improve concentration. It allows for a break from daily worries, facilitating a more positive outlook on problems.
4. Improving physical health
Regular physical activity, such as running, helps maintain a healthy weight, improve cardiovascular health, and strengthen the immune system. A healthy body supports a healthy mind, thus reducing stress levels.
5. Socialization and community
Running can be a social activity, whether it’s group runs, marathons, or interacting with other runners. It provides opportunities to build relationships and receive emotional support, which helps reduce stress.
Running as an antidepressant from a scientific perspective
Scientific studies have shown the effectiveness of running in reducing symptoms of depression and anxiety. A study published in the Journal of Clinical Psychiatry showed that regular physical activity, including running, is as effective as drug therapy in treating moderate depression. Other research, such as that conducted by Harvard University, has confirmed that running increases levels of serotonin and dopamine in the brain, neurotransmitters essential for regulating mood and emotions. These findings support the idea that running may be a natural antidepressant, offering significant benefits for mental health.
Running as a physical stressor on the body
While running has many benefits, it is important to recognize that it can also be a source of physical stress on the body. Intense physical exertion can lead to muscle fatigue, injury, and exhaustion if not practiced correctly. However, when running becomes a daily routine, the body adapts to the constant effort, improving endurance and recovery. It is essential to pay attention to your body’s signals and avoid overexertion to prevent negative effects on physical health.
How to choose the right running duration and the right running time when you are stressed
Correct running time
To benefit from the anti-stress effects of running without overexerting your body, it is recommended to run for between 30 and 45 minutes per session. This is enough time to stimulate the production of endorphins and reduce cortisol levels, without causing physical exhaustion.
The right time of day
Choosing the right time to run depends on your personal preferences and daily schedule. Early morning can be ideal for starting the day with energy and mental clarity, while evening can help release tension that has built up throughout the day. It’s important to choose a time when you feel your best and when you can maintain a consistent routine.
Other recommendations
- Warming up and cooling down: Before you start running, do warm-up exercises to prepare your muscles and joints. After running, take time to cool down and stretch your muscles.
- Hydration and nutrition: Make sure you are well hydrated and have a balanced diet to support physical exertion.
- Listen to your body: If you feel pain or excessive fatigue, give yourself the time needed to recover and avoid overexertion.
Running is an effective and affordable way to manage stress in today’s busy lives. By releasing endorphins, reducing stress hormones, and improving physical and mental health, running offers numerous benefits for those who are constantly under pressure. It’s important to integrate this activity into your daily routine in a balanced way, paying attention to duration, timing, and listening to your body. In this way, running will not only help you manage stress, but it will also improve your overall quality of life.
