On September 11 our lives changed forever. The events of that date will remain vivid in our memories and will forever be described as one of the most devastating and harrowing tragedies in the history of mankind. It has been generations since Americans have had to grasp the fact that war has taken place on their own soil. With a depressed economy, casualties of innocent civilians, and the ever-present threat that our freedom and security might be in jeopardy, there is not one American who isn't being affected in some way. While it is important to prepare ourselves mentally, we cannot forget the importance up gearing up physically.

It is well known that long-term stress can have detrimental effects on physical health. Additionally, managing stress improperly actually increases the risk for health issues. According to The Stress Solution by Lyle H. Miller, Ph.D., 75-90 percent of all physician office visits are for stress-related ailments and complaints. It is also known that stress is linked to six of the leading causes of death in the United States-heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide. Many of us stay glued to the news, when what we should be doing is packing our workout bags and heading to the gym. 

Regular aerobic exercise has antidepressant effects and protects against the harmful consequences of stress. In a recent report published in the British Journal of Sports Medicine (2001), investigators reported that a bout of aerobic activity appears to elevate the body's levels of phenylethylamine, a natural chemical that is linked to energy, mood and attention. During a 30-minute treadmill run, the urine levels of this substance increased 77 percent in participants. Because the chemical is similar to amphetamine, researchers speculate that phenylethylamine may play a roll in creating the "runner's high." Researchers added that lower-than-normal levels of phenylethylamine are seen in patients with depression and bipolar disorder. Regular physical activity also increases cardiac efficiency, which means less strain on the heart, lower blood pressure, decreased risk of stroke, diabetes, and several cancers, and an increase in bone strength, muscle strength, balance and an enhanced thinking ability. 

So how do we get all of these wonderful benefits? The American College of Sports Medicine recommends participating in cardiovascular exercise at least 3-5 days out of the week for 20-60 minutes each day. Cardiovascular exercise is any exercise that involves the use of large muscle groups for an extended period of time and that is rhythmical in nature, such as walking, running, cycling, or swimming. Experts recommend exercising at an intensity of 55-85 percent of your predicted maximum heart rate (220 - your age). Implementing some form of resistance training and stretching into your exercise program will only add to the benefits and may further reduce stress levels. Along with a healthful diet, gearing up physically will help reduce feelings of anxiety and will help keep you out of the doctor's office during this time of grief and difficulty.

As a key component in the success of Cooper Ventures, Jill Armayor is the Corporate Wellness Director at Perot Systems in north Dallas. She holds certifications from The Cooper Institute in Biomechanics of Strength Training, Physical Fitness Specialist, and Health Promotion Director. Among her many aspirations, she loves running, cooking, and creating artistic murals and paintings.