August 6, 2024
It's common for advice on dealing with stress to recommend exercise, but much less common to find this important distinction: high-intensity exercise has very different effects from low-intensity exercise. Some of each is ideal, but how and when you use them is important.
High vs. low
High-intensity exercise seems to get all the attention. It's great for building cardiovascular fitness, which in turn builds resilience. It also releases endorphins, which make you feel great even when you're under persistent pressure. However, high-intensity workouts also raise cortisol, a key stress hormone, so timing your workouts is important. Running straight from a workout to a high-stakes meeting that you're already worried about might not put you in the best physical state to perform well. Similarly, a late workout after a high-pressure day is a recipe for poor sleep. Over time, that's a pattern that increases burnout risk.
Low-intensity exercise, on the other hand, is often less Instagram-able, and doesn't fit the "no pain, no gain" approach to exercise many of us grew up with. When we think of 'exercise', we may not even think about low-intensity activities like gentle yoga, tai chi or walking. Slower, calmer exercise has a very different role in dealing with stress: it signals to the brain that we're safe, allowing it to switch out of fight-or-flight into rest-and-digest mode, and divert resources to the clean-up that mitigates the physical effects of stress.
Finding what's right for you
If you've got a high-intensity routine that you love, don't give it up. Just look for ways to give your body time to come back to a calm state before you tackle a high-stress work day, and in particular before you go to bed. Include a slow warm-down stretch, make good use of the sauna at the gym, or factor in a walk back home or to the office. You might also want to consider experimenting with a low-intensity routine on alternate days.
If you've struggled to find any kind of exercise routine that suits you, take heart. Low-intensity exercise may not deliver the endorphin high of a high-intensity workout, but the right routine will be enjoyable in its own right. Use enjoyment as your yardstick, and start experimenting. Is there a neighbourhood you'd like to explore on foot? A dance class you wouldn't mind trying? Are there other activities you've been curious about?
A good mix of high- and low-intensity exercise is ideal, but any exercise is better than none. The best kind is the kind you look forward to doing.
