Exercise, in virtually any form, can help relieve stress. Staying active can increase the levels of endorphins that make you feel good and distract you from your daily worries.
You know that exercise is good for your body, but you are too busy and stressed to include it in your routine. Wait a second… We have good news regarding exercise and stress.
Virtually any form of exercise, from aerobic exercises to yoga, can help relieve stress. Even if you are not an athlete or, even if you are not fit, a little exercise can greatly contribute to stress management. Discover the connection between exercise and stress relief, and why exercise should be part of your stress management plan.
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How does hyperbaric oxygen therapy help with stress?
Stress is the body’s natural defence against predators and danger. Rinse the body with hormones to prepare systems to avoid or face danger. This is known as the “fight or flight” mechanism.
When we face a challenge, part of our response is physical. The body activates resources to protect us by preparing to stay and fight or move away as quickly as possible.
The body produces large amounts of the chemical’s cortisol, adrenaline and norepinephrine. These trigger an increase in heart rate, increased muscle preparation, sweating and alertness. All these factors improve the ability to respond to a dangerous or challenging situation.
The environmental factors that trigger this reaction are called stressors. Examples include noise, aggressive behaviour, an accelerated car, scary moments in movies, or even going out on a first date. The more stressors we experience, the more stressed we tend to feel.
Stress is a common emotional response that most of us experience. How it affects us, largely depends on how we are able to deal with emotion when we realise that it is beginning to affect our daily lives. Unfortunately, there is no way to completely eliminate stress since it has its benefits, as you will see soon. However, it is when stress reaches a level that is too high that it can lead to anxiety, worry and panic attacks, as well as to decrease our immune response and increase the risks of diseases and diseases.
Exercise and stress relief
Exercise increases your overall health and sense of well-being, which brings energy to your pace of life every day. But exercise also has some direct benefits that fight stress.
Increase endorphins. Physical activity helps increase the production of neurotransmitters in the brain that make us feel good, called endorphins. Although this function is often described as the satisfaction you feel when running, an exciting tennis match or a walk to enjoy nature can also generate the same feeling.
It is a moving meditation. After a dizzying game of racquetball or several laps in the pool, you will often notice that you forgot about the dislikes of the day and focused solely on the movements of your body.
As you begin to get rid of daily tensions regularly through movement and physical activity, you may discover that this focus on a single task, and the energy and optimism it generates, can help you stay calm and calm. In everything you do.
Improve your mood. Periodic exercise can increase your self-confidence, can relax you and may decrease symptoms related to mild depression and anxiety. Exercise can also improve sleep, which is often affected by stress, depression and anxiety. All these benefits of exercise can reduce your stress levels and give you a sense of dominance over your body and your life.
Take advantage of exercise and stress relief
A successful exercise program begins with a few simple steps.
- Talk to your doctor. You may want to talk to your doctor before starting a new exercise routine if you have not exercised for a while or if you have health problems.
- Walk before running. Increase the level of your fitness progressively. The excitement of starting a new program can lead to excessive exercise and possibly cause injury.
For most adults, the Department of Health and Human Services recommends a weekly minimum of 150 minutes of moderate aerobic activity (such as brisk walking or swimming) or 75 minutes of intense aerobic activity (such as running). You can also do a combination of moderate and intense activity. Also, do muscle strengthening exercises at least twice a week.
- Do what you like. Virtually any form of exercise or movement can increase your fitness level and decrease stress. The most important thing is to choose an activity that you enjoy. Examples include walking, climbing stairs, jogging, biking, practicing yoga, practicing taichí, gardening, lifting weights and swimming.
- Reserve a day to exercise. Although your schedule may require a morning workout one day and an afternoon activity the next, reserving a time to move every day helps your exercise program become a permanent priority.
Follow your exercise routine
Starting an exercise program is just the first step. Here are some tips to follow a new routine or resume a workout that has already exhausted you:
- Set smart goals. Write down specific, quantifiable, possible, relevant and time-limited objectives. If your main objective is to reduce stress in your life and recover energy, your specific objectives may be to commit to walking during lunch three times a week or, if necessary, find a babysitter to take care of your children while you go to A cycling class.
- Search for a friend. Knowing that someone is waiting for you at the gym or park can be a great incentive. Training with a friend, a co-worker or a family member often brings a new level of motivation and commitment to training.
- Change your routine. If you were always a competitive runner, discuss other less competitive options that can help you reduce stress, such as Pilates or yoga classes. As an added benefit, these quieter and smoother workouts can improve your ability to run and, at the same time, reduce stress.
- Exercise at intervals. Short periods of activity are also beneficial. For example, if you can’t include a 30-minute walk, try three 10-minute walks. Rest training, which involves brief periods (60 to 90 seconds) of intense physical activity with almost maximum effort, is presented as a safe and effective way to get many of the benefits of longer exercise. The most important thing is that regular physical activity is part of your lifestyle.
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