I live in L.A. Four simple words. Four words that will now define me in ways I never could have imagined.
It’s been almost a month since the catastrophic wildfires broke out in my city. I have witnessed unfathomable devastation and harrowing heartbreak and experienced a fear unlike any I have ever known. And I’m one of the lucky ones who, after a four-day mandatory evacuation due to fire proximity, was blessed to return to my home and my belongings to find them intact. I thought I knew gratitude. Yet I’ve recently been introduced to a type of thankfulness and mindfulness that will redefine my sense of self, my relationships, and my perception of the world.
However, this just hints at the complexity of the emotions I’m grappling with. There’s also the stress, the anxiety, and the millions of uneasy feelings that arise as I mourn for my community. And I’m certainly not alone.
Countless people are negotiating emotional turmoil, not only for this tragedy but for their own personal struggles and hardships. Whether sparked by a catastrophic event, political unease, or the everyday pressures of life, the complexities of stress and anxiety don’t discriminate. The emotional responses can cause physical symptoms, too, including muscle tension, headaches, neck and back pain, depression, anger, and sleep disorders.
This is where we can look at exercise as a very important component of a wellness plan. But before we advocate for movement, let’s fully understand what it is and how it affects our system.
Exercise is a physical stress on the body; in this instance, it’s a stress we welcome. During periods of activity, the cardiovascular, respiratory, and muscular systems all undergo changes to provide necessary oxygen and nutrients to our muscles, which has long-lasting effects. Our lungs and heart work more efficiently, our energy systems increase, our muscles grow and bone density increases — all leading to better health and well-being. That’s why regular movement isn’t just a “nice to have” — it’s an essential part of maintaining a balanced system, particularly when we’re trying to cope with external pressures like anxiety, grief, or trauma.
During periods of stress, the body releases hormones called cortisol and adrenaline, familiarly known as “fight or flight” response. Not only do these hormones interrupt our sense of safety and calm, but they can cause inflammation while disrupting many bodily processes. Exercise helps release endorphins and other neurochemicals that suppress the production of cortisol and act as natural painkillers and mood lifters. This can be a huge benefit when grappling with these heavy emotions.
It can be hard to know how and where to begin, but here are a few approachable places to start:
- Set small daily goals and aim for daily consistency over perfection. It’s better to walk every day for 15 to 20 minutes than to wait until the weekend for a two-hour fitness marathon. Most scientific data stresses the importance of regularity.
- Choose activities that are enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself during workouts with virtual classes, music, audiobooks, or podcasts.
- Recruit an exercise partner. It’s often easier to stick to your fitness routine when you are being held accountable by another.
- Be patient when you start a new program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
Now, as much as activity works to manage and even prevent the physiologic hazards of stress and anxiety, there is also something very powerful in its ability to make us confront the emotions. Exercise provides us with a heightened awareness of what is happening within our bodies. We grow conscious of our breath, our temperature, our movements, and our thoughts — really feeling our feelings with sharper focus. As such, it can be a very powerful opportunity to use the space (and privacy) to face and process emotions, instead of becoming overwhelmed by them.
In much simpler terms, we can’t hide from the pain. Exercise acts as a mirror in that way. But importantly, the “confrontation” is not about forcing ourselves to resolve every emotion immediately. That’s just not reasonable. We can, however, acknowledge them. We can allow them to exist without fear or shame. We can begin to strip them of their power over us. And this can make a huge difference in how we relate to these emotions later on. By facing them head-on, we begin to build a healthier relationship with both our minds and bodies.
This is an empowering aspect of exercise. It doesn’t just strengthen our muscles; it strengthens our emotional resilience.
Fitness has always played a very important role in my life. For nearly 30 years, I’ve worked hard to keep healthy and fit. For the past decade, I’ve written about the host of physical benefits that come with that lifestyle. But it wasn’t until these past few years that I realized just how powerfully effective exercise can be for the soul. And suddenly, many of the principles I’ve practiced and advice I’ve preached along the way have taken on a whole new meaning. This notion has never rung more true to me: The more discomfort you feel, the greater the transformation you experience.
Jill Goldstein is a freelance writer and co-founder of WeArePitch.tv, an agency specializing in writing and designing pitches for TV, film, and advertising. She is also a certified personal trainer in Los Angeles, helping people find fitness in healthy and realistic ways. She’s most fulfilled when she can combine these two passions by writing fitness content. Jill is married with two children. Follow both her Instagram accounts for exercise tips and personal updates.
