The start of a new semester is synonymous with overwhelming stress, especially in the face to transitioning from a restful break to the relentless expectations of academic life.
In the interest of maximizing academic success, understanding how to optimize the effectiveness of exercise as a coping mechanism for stress begins with the foundation of the human stress response: the hypothalamic-pituitary-adrenal (HPA) axis. Among other processes, the HPA axis employs several mechanisms that result in the release of cortisol, one of the most important steroid hormones in the body that is notably a biomarker for stress.
When cortisol is released in the body, it signals a series of events that affect the body’s metabolism, behaviours and immunity to allow the individual to appropriately experience stress. Naturally, lessening—but not eliminating—the release of cortisol allows for the body to engage in less dramatic responses to stressful events such as academic evaluations.
Yet, stress, cortisol, and HPA axis stimulations are not all bad and are in fact evolutionary necessary for human survival.
Dr. Kate Harkness, professor, head of the Department of Psychology, and cross-appointed professor of the Department of Psychiatry noted the importance of the human stress response.
“If we didn’t have an HPA axis, if we didn’t have cortisol, we would have died out as a species a long time ago,” Harkness said in an interview with The Journal.
While there isn’t a secret formula to magically eliminating overwhelming stress, being conscious of factors within your control, such as establishing workout routine, is a great starting point for developing healthy habits and understanding how to best take advantage of the body’s built-in coping mechanisms.
Cortisol doesn’t distinguish between the two primary types of stress: acute stress and chronic stress. This means that cortisol itself is being released during both. During acute stress, cortisol spikes then returns toward a baseline level, such as when engaging in exercise. However, with chronic stress the release of cortisol is constant, and the high levels of stress causes more harm than good.
A 2022 study by the National Study of Medicine found physical activity was an effective strategy for reducing cortisol levels over time and potentially benefiting adults with poor mental health. This means that when performed correctly, engaging in physical activity can influence the workings of the HPA axis by helping it become somewhat imbalanced.
Studies show the intensity of exercise has a significant impact, either positive or negative, on minimizing overwhelming stress. Exercise of low, moderate, or vigorous intensity invokes the release of endorphins, hormones that enhance one’s overall sense of well-being and alleviating both stress and pain, meaning that exercise of any kind is proven to be healthy for mental wellness. However in terms of stress response, the intensity of exercise matters. Studies show high intensity exercise stimulates the HPA axis which results in a temporary augmentation of cortisol levels and subsequently increases the stressfulness sensation.
The same studies found low intensity exercise limits HPA stimulation. Over time, the effects of HPA axis stimulation, such as exercise are considerable.
“Not only does exercise decrease our average level [of stress], but it also dampens the cortisol reaction to a stressful event,” Harkness said.
Exercise enables the HPA axis to respond more efficiently and less dramatically to future stress such as receiving a poor grade. Low intensity exercise can be achieved in various forms such as walking, swimming, resistance training, biking, and a whole host of other workout techniques that are mostly performed at a steady and comfortable pace.
Maria Diakoloukas, ArtSci ’27, recognizes the challenges of starting a new semester and how maintaining a consistent, low-impact workout routine can help reduce stress and, in turn, enhance her academic performance.
“You’re starting new classes, and new extracurriculars. I’m personally also thinking about internships. There’s lots of different things to consider […] if I’m sporadically going [to the gym], it’s good in the moment but I don’t notice lasting effects unless I’m doing it consistently, [then] it definitely alleviates more stress,” Diakoloukas said in an interview with The Journal.
Diakoloukas’s perspective on the value of consistent physical activity aligns with Harkness’s view that students should prioritize establishing a regular exercise routine before concentrating on factors such as intensity.
The benefits of exercise on the human body cannot be understated. Aside from positive effects on stress relief and management, research indicates exercise promotes good immune function and sleep health. Both stress and exercise have complex physical and chemical implications to overall human physiology and each other.
Tags
Body, exercise, Psychology, stress, Winter break
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