No pain, no gain? Think again

No pain, no gain? Think again; You don't have to 'hit the wall' to benefit from exercise

PUBLICATION: The Vancouver Province DATE: 2007.09.28

We've all heard about the incredible stress-reduction benefits that exercise -- especially high-intensity exercise -- provides.

That famous "bliss" state that athletes enjoy after "hitting the wall" is well-documented and envied by many But new research has revealed that moderate and even light exercise also has psychological rewards galore.

One new local study adding to this body of evidence is by University of Victoria behavioral medicine researcher Rachel Blacklock.

It shows that light and moderate exercise both reduce anxiety.

"No pain, no gain doesn't exist," says Blacklock, a graduate student in UVic's Department of Exercise Science, Physical and Health Education. "It's not the only way to create psychological benefits. You don't need to push yourself."

You can obtain stress relief from doing something as easy as going for a walk, says Blacklock, who teaches fitness to military personnel at Canadian Forces Base Esquimalt.

In fact, one of her recent publications indicates walking is as good an activity as any in terms of quality of life.

Blacklock's study, which measured anxiety levels before and after exercise, also proved that exercise is not only useful for people under extreme stress but is good for everyone, even if they don't feel stressed.

"Exercise acts as a buffer, even for people who don't feel anxious," she says. "Over time, stress can build up, and regular exercise buffs stress away."

Blacklock's findings identify the top de-stressing activities. Most beneficial are mind-body activities like yoga, Pilates, martial arts and Tai Chi, followed by continuous, rhythmic exercise such as walking, swimming or bike-riding. And, finally, any kind of resistance training, such as weight-lifting or body bar classes.

Below are Blacklock's top 10 tips for incorporating exercise into your life.

1 Plan for it: Bring a snack to your desk at work or keep one in the car, and do the same with your running shoes. You'll always be prepared and if you're accidentally caught anywhere you can do something healthy.

2 Make a deal with yourself, such as: "No TV until I've gone for a walk" or "No computer until I've done yoga."

3 Set a realistic and measurable goal that does not have to be performance-based: It can be as simple as committing to do an activity three times a week for 30 minutes. Just saying, "I'm going to get more active" isn't good enough.

4 Small steps rule: Gradual progression is key. Lots of people jump right into exercise and then jump right out again due to injury.

5 Pick an activity you enjoy: Often people think they need to do a particular kind of exercise, but if they don't like it they won't stick to it.

6 Try different things: Mix it up. One day go for a walk, one day bike to work, one day go to the pool. Variety keeps boredom at bay.

7 Think about what might stop you from exercise and take steps to prevent that interference: In other words, identify your barriers. For example, make sure -- as in tip No. 1 -- that you don't have the excuse of not having your gear with you. Or if you think you'll be nervous going out in the dark, either substitute indoor exercise or take along a friend to feel safe.

8 Involve family and friends: Use exercise as a social time with friends.

9 Add movement into everyday occasions: Have walking work meetings instead of sitting meetings. Instead of meeting a friend and sitting at a coffee shop, get the coffee and go for a walk.

10 Tell others: Tell your friends about your goals and what you're doing. This makes you more accountable and also may get others involved.

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