Exercise For Stress Reduction
While it is not possible to eliminate stress completely
there are things that you can do to minimize the damage that
stress can cause.
Exercise is perhaps the most effective tool in stress
management. It can benefit you in so many ways and reduces
stress in more ways than one. While it may be difficult to get
started or even to commit to a regular fitness program it is
important to get in some physical activity whenever
Different types of exercise perform different functions. The
two main categories of exercise are aerobic and anaerobic.
Aerobic exercise is sustained activity that uses the major
muscle groups. Examples of aerobic exercise are running,
These types of exercise increase heart and respiratory rate
and circulate oxygen through the body. In order to be most
effective and to reach a level of conditioning and improve
overall health this type of exercise should be done 3 times a
week for at least 20 minutes.
Anaerobic or low impact exercises do not sustain the
training heart rate for very long. They do however improve
muscle strength, flexibility and are a good outlet to release
those negative feelings associated with stress. Strengthening
exercises are not as effective as aerobic exercise but are
helpful to the body in performing aerobic exercises and many
find them to be great stress relievers.
It is important to note that too much vigorous exercise can
cause the same effects as stress can cause damage to your
system. This is why it is vital that exercise is begun
gradually and increased gradually. Before doing any type of
exercise it is important to stretch.
Stretching is also a great way to relax or to relieve a
little pressure in times of stress when you are unable to get
out and exercise.
Today's Stress Cure Fact
Stress EffectsAcute stress is often short lived; it often goes away as quickly as it comes on. This type of stress is usually recognized as it is happening such as when rushing to meet a deadline, involvement in a fender bender, or when looking for a lost item. Some symptoms of acute stress may be seen in emotional responses such as anger or irritability, physical symptoms may include tension headache, muscle tightness, rapid heartbeat or stomach upset. Fortunately since the both the causes and effects are short lived acute stress does not cause long term or extensive problems. There are those that are always taking on too much, often aggressive, usually running late and always in a hurry. They appear to always be in a state of acute stress. This type of stress is called episodic acute stress. bipolar stress
There are a few simple steps that you can do whenever and
wherever you feel the need to help you to relax. To begin take
up to ten deep breathes. Roll your neck and drop your chin to
your chest. Next roll your head from shoulder to front to
shoulder to back and repeat alternating directions. To loosen
up more of your body you can sit upright in a chair, lift your
arms over your head and swing them down back and forward, like
you are doing the backstroke. Repeat 5-10
Then you can stand up and stretch your hands high over Your
head slightly bend the knees and reach down and touch your
toes. Stand with your hands on hips, legs apart. Bend toward at
the waist until your upper torso is parallel with the floor.
Still bending at the waist, rotate your upper body and head
first to the right, then to the left and then to the front.
Repeat 5-10 times.
Be sure to get enough sleep.
On average, a person needs about 7 hours of
sleep a night, of course this varies from
person to person.
By getting enough sleep you will be more
even tempered, and also be able to manage the
unexpected, and stressful situations you run
into, in a more positive way.
To loosen up your back and to release all of that pent up
tension sit at the edge of your chair feet flat, and lean
forward, chest on knees, hands and head hanging loosely down.
Slowly unroll your back, until you are sitting upright.