Exercise
Exercise for Stress Relief
Exercises for relieving stress may be in the form physical, mental, or spiritual exercise - or a combination of all three, e.g. yoga. What is good for the body is good for the mind and vice versa.
Physical exercise is one of the most effective ways of relieving stress. Exercising the body regularly is very effective in managing stress, on its own or as a part of a stress management plan. Getting into better shape improves your mental health as well as your physical health.
“Active”
If you’re trying to reduce or relieve stress in your life, incorporate exercise into your routine. You can start with as little as 15 minutes, three times a week. But for optimal stress relief, try to build up to 30 minutes on most days.
Exercise relieves stress in several ways:
- It allows the body to release tension and pent-up frustration.
- It raises the output of endorphins, “feel-good” brain chemicals that ward off depression.
- It decreases the output of stress hormones.
- It helps you get better sleep.
- It relaxes muscles and lowers your resting pulse rate.
- It makes you feel better about yourself.
Ask your healthcare provider to recommend an exercise program that fits your needs, especially if you are over 35 years of age. If you have heart problems, high blood pressure, or problems with your bones or joints, you should also seek advice from a doctor.
“Passive”
Yoga
Hatha yoga teaches you a series of stationary and moving poses called asanas and a form of breath control known as pranayama. Yoga trains you to build up a natural response to stress and bring the relaxed state more into your daily life. It is healthy to challenge yourself in assuming yoga positions, but don’t extend yourself beyond what feels comfortable, and always back off of a pose at the first sign of pain. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes at a yoga studio or hiring a private teacher.
Health Benefits of Yoga:
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Tai chi
Tai chi is a self-paced, non-competitive series of slow, flowing body movements that emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi was first developed as a martial art during the 13th century, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.
Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Once you have learned the moves, you can practice it anywhere, at any time, by yourself, or with others.
Health Benefits of Tai Chi:
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For more toning moves go to shape.com/workouts from Women's Health Magazine