Wellhealthorganic Stress Management

Exercise, in any form, can help reduce stress. An active lifestyle increases the release of endorphins and helps keep anxiety at bay.

You already know that exercise is good for your body, but you’re too busy and stressed to make time for it, but now there’s another reason to exercise: to manage stress. Almost any form of exercise, from aerobics to yoga, can reduce stress.

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Exercise and stress reduction

Exercise improves overall health and well-being, helping to get us up and moving every day. But exercise also has some direct stress-reducing benefits, such as:

• Increases the release of endorphins: Physical activity increases the production of neurotransmitters – the brain’s happy chemicals – called endorphins. While this effect is often associated with the euphoria felt by runners, any aerobic exercise, a hard game of tennis, or a hike in the mountains can produce similar results.
• Reduce the negative effects of stress: Exercise reduces stress by simulating the effects of stressors, such as flight or fight-or-flight responses, giving the body and its systems practice in dealing with them. Exercise has positive effects on the body – including the cardiovascular, digestive, and immune systems – by protecting the body from the harmful effects of stress.
• Meditate on movement: After a fast-paced squash match, a long walk or run, or a few laps in the pool, you may find yourself forgetting the frustrations of the day and focusing on the movement of your body. As you begin to relieve your daily stress with exercise and physical activity, you may find that focusing on a single task, and the energy and optimism it brings, can help you feel calm, clear-headed and focused in everything you do.
• Improves Mood: Regular exercise boosts self-esteem, improves mood, helps you relax, and reduces symptoms of depression and mild anxiety. Exercise also helps you sleep better, which is often disrupted by stress, depression, and anxiety. All of the benefits of exercise lower your stress levels and give you a sense of control over yourself and your life.

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How to Get the Most Out of Your Workout

A successful workout program starts with these simple steps:

See your doctor: If you haven’t exercised in a while, or if you have a health condition, consult your doctor before starting.

Walk before you run: Build up your workout routine gradually, as too much exercise can lead to overexertion and even injury. For most healthy adults, the U.S. Department of Health and Human Services recommends at least 150 minutes of moderate exercise a week, or 75 minutes of vigorous exercise a week, or a combination of both. Examples of moderate exercise include brisk walking or swimming, and vigorous exercise includes jogging or cycling. In addition, you should do strength training exercises that work all major muscles at least twice a week.

Do exercises you enjoy: Most exercises help increase flexibility and reduce stress. The most important thing is to choose activities that you enjoy, such as walking, stair climbing, brisk walking, dancing, cycling, yoga, Tai Chi, gardening, weight lifting, and swimming. You don’t have to go to the gym to exercise, just walk your dog, do some weight loss exercises, or learn yoga videos at home.

Schedule: On your calendar, you can work out in the morning one day, and in the evening the next. Choosing a time to work out each day will help you prioritize your workout.

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Stick to it

Starting a new workout program is just the first brick. Here are some tips to help you stick to your workouts:

Set SMART goals: Write down specific, measurable, attainable, relevant, and time-bound goals. If your initial goal is to reduce stress, your specific goal could be to commit to walking 3 times a week, doing home workouts with a video, or cycling.

Make friends: Having someone waiting for you to go to the gym or park with you is a powerful motivator. Exercising with friends, coworkers, or family members can often provide motivation and commitment to exercise. And friends can make exercise more fun!

Change up your routine: If you’re stuck with one activity, like running, you might want to try other options that can also help reduce stress, like Pilates or yoga. As a bonus, gentler workouts can improve your running while also reducing stress.

Break up your workouts: Breaking up your exercise into shorter sessions can also be effective. If you can’t go for a 30-minute walk, try walking for 10 minutes a few times. Breaking up your workouts can help you get your workouts in throughout the day, making them more effective. You can do it in the mid-morning or afternoon by moving and stretching, walking, doing squats or push-ups. Interval training, with short bursts of high-intensity activity using all your strength, is a safe, effective way to get many of the benefits of longer duration exercise. The most important thing is to make exercise a part of your daily lifestyle. Whatever you do, don’t think of exercise as something you have to do, but find joy in it. A game of tennis, meditation, a walk in the park… make it part of you. Any form of physical activity can help you relax and is an important part of your stress reduction efforts.

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