(McClatchy-Tribune Information Services) -- You can reduce stress by exercising and do it on a budget too. "You don't have to spend money to be active," said Jeremy Spencer, fitness coordinator for the Illinois Wesleyan University Wellness Program.

That's good news for anyone whose stress is up because of the recession, state budget cuts or other challenges. Thousands of Central Illinoisans have been laid off from their jobs, have seen their workload increase or are keeping a closer eye on expenses because no jobs are guaranteed.

Exercise can reduce stress and the risks of obesity and various diseases -- and can be done outside for free using little or no equipment, said Erin Kennedy, director of the Center for Healthy Lifestyles at OSF St. Joseph Medical Center.

"In times like these, what can be better?" asked Kennedy, a mother with two children.

During times of stress, the body releases the hormone cortisol, which releases sugar into the blood to help boost energy, Kennedy said. Researchers believe that extra production of cortisol -- a result of too much stress -- creates more fat cells, resulting in weight gain.

"If stress continues, cortisol gets stored as fat, especially in the abdominal area, which is hard on the organs," Kennedy said. "That's why people experiencing hard stress often see it (increased fat) in their abdomen."

Stress not only increases blood sugar but blood pressure and heart rate. While that may help to deal with a short-term crisis, in the long run that can result in weight gain and increase the risks of diabetes, heart disease and sleep apnea, she said.

Chronic stress decreases productivity at work and at home and plays havoc with mental and physical well-being.

"Exercise is the best way to conquer cortisol levels pertaining to stress," she said.

People exercising release endorphins, the so-called "feel-good" compounds that are released during strenuous activity.

"When I'm keyed up and stressed, wearing myself out a little clearly helps," said Spencer, a father with four children.

"When I'm stressed out, I'm exhausted," he explained. "If I can burn off some of that stress exercising, I feel much better and it gives me energy and helps me to clear my mind to tackle problems."

Fitness centers offer people places to exercise and fitness professionals who provide safe and effective workouts, but people with less discretionary income can be active on their own.

"There's no magic contained within the walls of a gym that you can't get for little or no money outdoors," Spencer said.

Home exercise equipment also may be helpful but doesn't provide any benefit that you can't get on your own outdoors, Kennedy and Spencer said.

"You don't need a $6,000 to $7,000 treadmill to get fit," Spencer said.

Copyright (C) 2009, The Pantagraph, Bloomington, Ill.