Stress sets off a chain of events. The body reacts to it by releasing a hormone, adrenaline, that temporarily causes your breathing and heart rate to speed up and your blood pressure to rise. When stress is constant chronic , your body remains in high gear off and on for days or weeks at a time.
Chronic stress can take a physical toll on you. It can weaken your immune system and cause uncomfortable physical symptoms like headache and stomach problems. Stress affects the body in many ways. First instance, you may have physical signs such as headaches, tense or sore muscles, or trouble sleeping , emotional signs such as feeling anxious or depressed , or both. Stress can make you feel cranky, forgetful or out of control. And the mental health implications of stress may be felt acutely by some groups, who are already more at risk for anxiety or depression.
And remember, you don't need to join a gym to get moving. Take a walk with the dog, try body-weight exercises or do a yoga video at home. Starting an exercise program is just the first step.
Here are some tips for sticking with a new routine or refreshing a tired workout:. If your primary goal is to reduce stress in your life, your specific goals might include committing to walking during your lunch hour three times a week. Or try online fitness videos at home. Or, if needed, find a babysitter to watch your children so that you can slip away to attend a cycling class. Exercise in short bursts.
Even brief bouts of physical activity offer benefits. For instance, if you can't fit in one minute walk, try a few minute walks instead. Being active throughout the day can add up to provide health benefits.
Take a mid-morning or afternoon break to move and stretch, go for a walk, or do some squats or pushups. Interval training, which entails brief 60 to 90 seconds bursts of intense activity at almost full effort, can be a safe, effective and efficient way of gaining many of the benefits of longer duration exercise.
What's most important is making regular physical activity part of your lifestyle. Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine.
Any form of physical activity can help you unwind and become an important part of your approach to easing stress. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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You should give all your major muscle groups a good workout, including your arms, shoulders, chest, back, abdomen, legs, abdominals and other core muscles. For example, your doctor might suggest you start with 20 minutes of aerobic exercise, three days a week, and increase gradually from there.
There are many ways to meet your weekly exercise targets. What type of physical activity should you choose? Almost any kind of exercise can be helpful.
When it comes to muscle-strengthening exercises, consider trying weight lifting or activities with resistance bands. Even something as simple as gardening or choosing to take the stairs rather than the elevator can give you an emotional lift. Any type of exercise can increase your fitness and decrease your stress. Try a variety of activities until you find some you enjoy. Working out with someone else can also add to the stress-busting benefits of workout.
Sharing it with family members of friends can make exercise feel more like fun and less like work. They can help you develop a safe and effective workout routine while taking your specific condition and fitness level into account. Discuss appropriate intensity levels with your doctor.
Regular exercise can help you feel less stressed, anxious, and depressed, and more relaxed, optimistic, and happy. Cardio exercise can also be a form of meditation because it can be done over longer periods of time versus quick, powerful exercises such as deadlifts. These type of workouts can be most effective for stress management in the mornings so your day starts off with a release of endorphins. Related: 5 Reasons to Have an Exercise Buddy.
Martial arts From karate to Brazilian Jiu-Jitsu, various forms of martial arts are effective ways to reduce anxiety and stress through exercise. One of the main reasons? Because you train with other people. Many martial art exercises and techniques require a training partner—this socializing is a great way to release endorphins, create a connection, and feel less stressed.
Martial arts provide a community to learn from on a consistent basis. You can even alternate between different workouts—go for a run every other day and strength train in between. Remember: Consistency is key to managing your stress and anxiety in a healthy, sustainable manner. What type of exercise helps you reduce stress? For information on our medical and dental plans, visit selecthealth.
Joshua Jamias is online marketer and freelance writer.
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