News-Letter

Returning to the frigid temperatures of Baltimore and the impending workload of another semester at Hopkins is enough to dampen anyone's mood. Gray skies and bone chilling winds may be the norm for the next few weeks, but don't let it stop you from exercising at either the athletic center or outdoors.

Regular exercise can greatly boost your mood and relieve the stress you may be facing resulting from the planning of your spring schedule, starting that new internship or beginning practice for spring season sport.

When you're stressed out from daily pressures and left wondering how you're going to juggle the responsibilities thrown at you, a part of your brain called the hypothalamic-pituitary adrenal (HPA) system is triggered to release steroid hormones including cortisol, the primary stress hormone, into the body. Naturally, our bodies go into fight or flight mode as a result of stress causing certain body systems, like our cardiovascular system, to speed up, but others, such as our gastrointestinal system, to slow down.

Exercise helps our bodies return to homeostasis by increasing blood flow and removing the byproducts of the stress response. When our muscles continually contract and relax, it stimulates our brain to release endorphins, which suppress sensations of pain, relax the muscles and give us a feeling of happiness.

If you're pressed for time then you are in luck because it only takes 15-20 minutes of continuous physical activity for your brain to release endorphins into your system. The endorphin production usually peaks after about 45 minutes.

Not only will exercise make you feel better because of the physiological events taking place in your body, but psychologically, you will begin to feel better about yourself and gain more self-confidence. The satisfaction of completing a difficult physical task can make you more capable to cope with a greater load of mental stress.

If the gloomy winter weather makes you feel down or if you need to leave all the stress behind you, try taking a group fitness class at the athletic center. The social interaction, loud music and fast movements will get your heart pumping and leave you feeling more energized.

There is a wide variety of classes offered at Hopkins' athletic center, so you certainly will be able to find something you can enjoy. If you like a fast-paced, sure-to-make-you-sweat workout, I recommend trying Spinning or indoor cycling classes. With this low-impact cardio workout, you can go at your own speed and be in charge of the resistance and intensity.

Come Wednesdays at 6 p.m. for my class or check the schedule for others. If you wish to work on flexibility and core strength, it would be helpful to try yoga and Pilates classes. These classes will give you a great workout and also help you to relax. The hardest part is putting on your workout gear and heading for the door, but once you're there, you will be happy you came. Plus you can talk to others who are dealing with the same issues and pressures and be assured that you're not alone.

On the other hand, if the stress is coming from the commotion of your responsibilities, you may want to try getting away and taking time for yourself. In college you are constantly surrounded by people and you may need some "alone" time.

Try taking a brisk walk, swimming a few laps at the pool, jumping on a piece of cardio equipment or pumping out a few sets in the weight room to zone everything else out. Doing this affords you the opportunity to focus on yourself and leave everything else behind. At the end of your workout you will feel more relaxed due to the "euphoria effect" of exercise, refreshed and ready to get back to work.

If you're trapped studying at home or in the library with zero time for a formal workout and are feeling stressed out beyond belief or just sluggish and down, don't fret. Taking five to 10 minute breaks every 90 minutes is an effective way to relieve stress and regain energy and alertness. Try taking a walk or climbing a few flights of stairs. Even simple shoulder rolls, deep breathing and stretching is effective.

Making time to exercise is vital for your physical and mental health. It can boost your mood and help you gain a healthier perspective regarding whatever challenges you face. Remember: "Be fit, be healthy, be happy."

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