Managing Stress With Exercise

Managing Stress With Exercise

STRESS CAN MAKE YOU FEEL drained, anxious, even depressed and while there are several ways to manage run-away stress, none is as enjoyable and effective as a regular exercise routine.

How It Works

Exercise causes the brain to release endorphins, opium like substances that ease pain and produce a sense of comfort and euphoria. It also encourages the nerve cells in the brain to secrete other neurotransmitters that improve mood. Deficiencies of these substances have been linked to symptoms of depression, anxiety, impulsiveness, aggression and increased appetite.

Stress-Reduction Moves

The following guidelines can help you find activities likely to be effective for you.

CHOOSE AN EXERCISE YOU ENJOY.

It’s important to choose activities that are accessible and feasible for you to do regularly. You also need to determine if you want to play competitive sports, such as basketball or tennis, or if you’d rather do noncompetitive activities, such as walking, bicycling or taking an Online live virtual fitness class at home.

EXERCISE EVERY DAY IF YOU CAN.

The U.S. Surgeon General’s Report on Physical Activity and Health recommends 30 minutes of activity on most, if not all, days of the week.

CONSIDER MIND/BODY ACTIVITIES.

In yoga, tai chi, and kickboxing your mind relaxes progressively as your body increases its amount of muscular work. These forms of exercise are effective for honing stress- management and relaxation skills. Controlling stress ultimately comes down to making time to exercise. Physical activity provides an enjoyable and effective way to cope with life’s troubles as it promotes lasting strength and empowerment.

Stress-Free Focus: Fitness

• Maintaining a healthy and strong body is a proven way to help you cope with everyday stress.

• A healthy heart is much better at dealing with the physical side of stress than a not-so-healthy heart.

• Stress taxes and weakens the immune system. Keeping your immune system healthy helps fight the ill effects of extra stress.

• Blood pressure rises as stress levels increase. Keep your blood pressure out of the danger zone by managing stress.

• Be physically active. It doesn’t matter what you choose to do. Walking, biking, bowling, golfing, swimming, or hiking. All forms of physical activity counteract the effects of stress.

Stretch

Flexibility exercises stretch tight and stiff muscles and release tension.

Sleep

Aim for 7-8 hours of restful sleep each night. A

good night’s sleep recharges the body and brain

and strengthens the immune system.

Cut back on caffeine

Caffeine is a stimulant that increases your heart

rate, breathing rate and blood pressure. It can

also make you jittery, edgy and irritable, as well

as disturb your sleep!

Stick to whole foods

Stay away from fast food and vending machines. Eat more fruits, veggies and whole grains for steady blood sugar. This will also help your immune system run better.

Hydrate

Fluids flush out toxins. Try to drink 9-11 cups daily. Water is the best choice, but 100% fruit juices and flavored water count toward your total.

Watch the sugar

Sugar can provide a boost of energy, but it’s often followed by a crash. Eat healthy snacks containing complex carbohydrates and protein for longer-lasting energy.

Enjoy leisure time

Enjoyable activities balance the stress of jobs, relationships or families. A hobby like bowling, crafts or a book club helps you slow down and takes your mind off the stressors.

Don’t forget humor

A good laugh actually massages your internal organs. It also releases feel-good endorphins (chemicals in the body)

Stress-Free Strategies

• Be sure to record which strategy from the Fitness category you used each day on your Tracking Form. You can use a strategy listed below, or one of your own.

• Take a 20-minute walk outside or in a shopping mall or grocery store.

• Choose a healthy snack like whole grain crackers with cheese, low-fat yogurt, a handful of grapes and almonds, peanut butter with whole grain bread, air-popped popcorn, or a glass of low fat milk with carrots.

• Fill up a water bottle and sip on it throughout the day.

• Cut your caffeine intake back by reducing the number of servings of caffeinated beverages.

• Take three mini stretch breaks throughout the day.

• Bicycle around the neighborhood or indoors on a stationary bike.

• Allow yourself seven hours to sleep. You may not sleep the entire time but at least you have given yourself permission to try.

• Participate in a favorite leisure-time activity like reading, knitting, gardening, photography, a card game, or woodworking.

• Attend a group fitness class online or at a studio like Shadowboxing, yoga, step aerobics, Pilates, or water exercise.

• Shoot baskets for 20 minutes.

• Enjoy a funny movie, television show, or home movie.

• Do any form of physical activity for 20 minutes. How about water walking, roller blading, golfing, swimming, or lifting weights?

• Share a joke, cartoon, or funny moment with someone.

Want to Lose Weight?

Along with a plethora of other health issues, stress can cause weight gain. Healthy stress management helps avoid stress’ contribution to health risks like high blood pressure, heart disease, insomnia, stomach issues, diabetes, mental health conditions—and, yes, unhealthy weight and obesity. About 75% to 90% of all doctor office visits are for stress-related ailments and complaints.