- September 2008
- Volume 9
Inside this Issue
- Feature Article – Stress Physiology and Health
- Exercise of the Month – Medicine Ball Tummy Twist
- Sports Training and Technique – The Function Run
Stress Physiology and Health
In his book "Why Zebra's Don't Get Ulcers" Stanford University professor Robert Sapolsky defends that psychological and social stress which cannot be felt by a zebra that lacks cognition is the cause of many of the slow accumulation health problems seen in modern society. He states, "we can experience wildly strong emotions (provoking our bodies into an accompanying uproar) linked to mere thoughts."
It's bad enough that we ruminate about things that are happening but we also kick into stress mode through the anticipation of what could be which has an equally destructive bodily affect. We even go so far as to worry about conditions or situations over which we have no control.
Building a new house, fulfilling our dream but also adding stress to our lives. Notice my husband is on the phone probably with his boss to see about a raise to cover rising construction costs.
The Stress-Response
Continuously activating the stress-response which was intended for use during emergency, "fight-or-flight", situations like the zebra encountering a lion has a scientifically proven link to the development of stress-related disease. Initiation of the stress response creates a generic physical reaction regardless if the stress is physical or psychological, actual or expected.
- Three Parts of the Stress Response
- Alarm: realization of a stressor.
- Adaptation or Resistance: mobilization of the stress-response system and the re-establishment of balance.
- Ongoing Activation: frequent and consistent repetition of the above cycle creates a situation where, "the stress-response can become more damaging than the stressor itself, especially when the stress is purely psychological."
- Physiological Actions of the Stress-Response
- Rapid mobilization of stored energy to fuel the muscles for movement including release of glucose, proteins and fats from the liver, muscles, and fat cells.
- Increase circulation of energy and oxygen by raising heart rate, blood pressure, and respiration.
- Reduce long-term, optimistic processes such as slowing digestion, halting tissue repair and growth, and decreasing reproductive functions - weaken sex drive, lower sperm and testosterone production, impair erections, stop ovulation, and harm pregnancies.
- Inhibit the immune system.
- Dull the pain response.
- Enhance memory and sensory skills.
As seen above the stress-response alters nearly all of the body systems. With repeated exposure the body can have difficulty finding balance resulting in various health problems ranging from metabolic disorders, cardiovascular events, gastrointestinal symptoms, body weight issues, improper development, reproductive problems, immunity diseases, pain perception abnormalities, memory malfunctions, sleep disturbances, and accelerated aging.
Over my 15+ years in the health promotion field I frequently encounter people who don't realize the effect stress has on health. Through this article I hope I have enlightened you to the serious nature of uncontrolled stress in your life. Stress management starts in your mind. You may not be able to completely control your stressors but you do have control over how you think and react!
Medicine Ball Tummy Twist
One of my K-tips readers (my little sister) recently purchased a medicine ball and was asking for a good core exercise. I really like this one and some of my clients will also recognize it from workouts past. This one's for you sis!
Starting Position: Legs are held at a 90 degree angle with a straight line from the hips to the knees and the knees to the ankles. Arms are directly out to the side with the palms up. Place a small medicine ball, soccer ball, or even a pillow between your knees and squeeze to hold it in place throughout the movement.
Twist to the Side: Slowly twist at the hips lowering your knees towards the floor. Your upper back and shoulders should remain in contact with the floor.
Twist back to the Center: Once you've reached your maximum range of motion twist back to the starting position. Make sure to begin the movement from your core - think about activating your side abdominals. DO NOT use your legs or hips to swivel onto your back. Repeat on the other side for a total of 10 or more repetitions per side.
Progressions: If you master this exercise you can add more challenge by straightening your legs or increasing speed being careful not to use momentum to aid your movement.
The Function Run
I haven't run in over four years due to knee and hip injuries. Despite my hesitation I recently tried a brief function run and was happy to find that I didn't suffer any negative consequences. The experience was actually very interested and made me realize how much I use my upper body to propel myself forward. A brief function run left my lower leg and hip muscles feeling taxed because they weren't used to moving in the proper way. My upper body has been driving my walking and running efforts with my lower body just along for the ride, doing whatever it can to keep up.
According to Pete Egoscue who promotes the function run, "the value of the function run is that it deliberately equalizes your strong compensating muscles and your weaker prime movers. When we are dysfunctional, heavy exertion demand automatically accesses our strongest muscles. Function runs are a way to stop that from happening and to give those prime movers a workout so they can gain strength."
Function Run Guidelines
- Run length can vary from 20 minutes to 2 hours, a great active recovery workout.
- Pace is just faster than walking.
- Keep the upper body loose and relaxed including the torso, shoulders, arms, and neck.
- Belly breathe.
- Lean back with your head up and shoulders back so your posture is completely erect.
- Lightly bounce your feet, ankles, and knees.
- Gently swing your arms directly ahead keeping them at waist level and below.
- Focus on heel-ball-toe foot contact with your feet pointing straight forward.
- Have Fun!
Although people and canines alike may question what you're doing and give you strange glances, keep at it, your body will thank you with greater running efficiency!
Reference: Pain Free, Pete Egoscue with Roger Gittines.