Exercise/activity
There’s good news when it comes to exercise and stress. There is a strong connection between exercise and stress relief. Virtually any form of movement, from weight lifting to yoga, can act as a stress reliever. Regardless of fitness level or ability, exercise can still be an effective intervention for chronic stress management. Every single SilverSneakers class can become a stress management tool that leads to lower stress levels and higher resilience and coping ability for SilverSneakers class participants and instructors alike.
Exercise relieves stress:
- Exercise makes the body release feel-good chemicals, serotonin and endorphins, in the body. These neurotransmitters trigger positive feelings. Endorphins also interact with receptors in the brain that reduce the perception of pain.
- Making exercise mindful by maintaining mental focus while swimming laps in the pool or playing a game of tennis, can increase the stress-busting effect of movement. During exercise we can forget about the difficulties of the day and concentrate on the movements of our body.
- Exercise can improve sleep, which can be disrupted by anxiety, depression and stress.
Nutrition
Chronic stress can lead us to over- or under-eat. A healthy diet can be an effective tool when it comes to coping with chronic stress. Good nutrition can help counter the impact of stress by strengthening the immune system and lowering blood pressure. When we give the body the nutrition it needs to function at an optimal level, we have more resilience and are better equipped to face the challenges of the day.
It’s not a surprise that when our stress levels go up, our resistance to ‘comfort’ foods goes down. This is not all bad, as eating our favorite foods can actually help reduce stress, but moderation is the key. Chronic stress can trigger us to make unhealthy lifestyle choices, such as over-indulging in sweets, unhealthy fats and highly processed food. The over-consumption of empty calories and junk food can compromise health and vitality.
In order to take advantage of the stress-relieving benefits of good nutrition, remember to stay hydrated and to eat a sensible diet full of fruits and vegetables, complex carbohydrates and adequate amounts of protein and fats. A healthy diet is one that is full of the nutrients that will keep the body as strong and healthy as possible, giving us the energy and resilience we need to cope with the stress of daily living.
Some individuals turn to alcohol to deal with chronic stress. Alcohol is a depressant which slows down the nervous system and brain. While alcohol may help individuals deal with stress in the short term, it can contribute to increased feelings of anxiety and depression in the long term, which can make it more difficult to cope with stress.
For more information about nutrition and older adults, see the “SilverSneakers® Nutrition for Optimal Aging Online Training” in the Instructor Resource Center at:
https://instructor.tivityhealth.com/Instructors/Learn/Purchasing.
Social interaction
A strong social support network can help us through the stress of tough times, whether we experience a bad day or months filled with loss. Long-term stress can lead to a loss of connection with friends and community, ultimately leading to isolation and loneliness. Social isolation and loneliness, even perceived isolation, can have negative effects on physical and mental health, making it more difficult to cope with stressors. Research continues to show that social isolation can increase the risk of cardiovascular disease, ramp up sympathetic nervous system activity, cause an increase in inflammation and difficulty with sleep (Kaye & Singer, 2018).
Good friends can help buffer the effects of negative events. There are scientifically proven benefits to making new friends and forming connections with others. These benefits include reduced risk of chronic illness, faster healing and a buffering of the impact of stress on the body and mind. The newest findings on social stress emphasize the value of finding social connections, even with just a few close friends. Social bonds can indirectly lead us to healthier choices, at least with health-minded friends, encouraging us toward behaviors such as eating well and exercising regularly.
It’s important to take the time to create opportunities to foster social wellness within your SilverSneakers classes. You can begin the process of creating connections with small gestures like learning the names of your class members or you may choose to create larger-scale opportunities for connection at social events. Highlight the success of your class participants and create an atmosphere of acceptance, making the most of the opportunities you have to help SilverSneakers members make new friends and enjoy established relationships.