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
Bipolar StressThere are some common early warning signs, which if one recognizes early enough is able to combat the negative effects of stress and help prevent further harm. Some of the most common early warning signs of excess stress are chronic fatigue, excessive irritability or moodiness, amplified or disproportionate anxiety, poor emotional control, noticeable changes in appetite, sleep patterns or sex drive, insomnia, critical feelings of dependency or helplessness and withdrawal from normal activity or responsibility. One may even verbally express signs of stress by making comments or talking about not being able to relax, feeling tense, and inability to focus or stay on task They may verbalize that they don't feel good, right or are miserable and don't know why. If you pay close attention you may notice that you feel extremely fatigued, the TV may sound like it is blaring, a door being shut sounds like it was slammed. One may argue or yell at those around them for seemingly no or petty reasons. These are indicators that stress has reached a critical level and needs to be dealt with. While it is important to recognize the signs and symptoms of stress it is of equal importance to be prepared for situations or events that are potentially stressful. coping with 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.