Just exercise and manage your stress!
Dec 20, 2023
Smart Fitness Watch
You know that exercise is good for your body, but you are too busy and stressed to fit into your daily activities. Wait a minute, speaking of exercise and stress, here's the good news.
From cardio to yoga,almost all forms of exercise can relieve stress.Even if you are not an athlete,or even if you are not in good condition, there are still some exercises that can greatly relieve stress. Discover the association between exercise and stress relief and understand why exercise should be included in stress relief programs.
Exercise and stress Reduction
Exercise not only improves your overall health, but also increases your happiness and makes you feel energized and energetic every day. In addition, exercise has some direct stress-relieving benefits.
- Exercise boosts endorphins. Physical activity may help boost the brain's production of happy neurotransmitters (called endorphins). While this function is often referred to as "runner's pleasure," any aerobic exercise, such as an exciting game of tennis or a nature hike, can bring about the same feeling.
- Exercise can reduce the negative effects of stress. Exercise may reduce stress on the body while mimicking stress effects, such as the flight or fight response, and helping the body and its systems practice working together through these effects. Exercise may also have a positive impact on your body, including your cardiovascular system, digestive system, and immune system, by helping your body fend off the harmful effects of stress.
- Meditate during exercise. After a fast-paced racquetball match, a long walk or run, or a few laps in the pool, you'll often find yourself leaving the worries of the day behind and just focusing on physical activity.As you begin to eliminate your daily nerves through exercise and physical activity on a regular basis, you may find that focusing on one task and the energy and optimism it generates can help you stay calm, clear, and focused as you approach anything.
- Improve your mood. Regular exercise may boost confidence, improve mood, aid relaxation, and relieve symptoms of mild depression and anxiety. If you are often unable to sleep due to stress, depression, and anxiety, exercise may also improve your sleep. These benefits of exercise have the potential to reduce stress and help you feel in control of your body and your life.
Let exercise and stress relief work for you
Successful sports programs often start with a few simple steps.
- Consult your doctor. If you have been inactive for a while or have health problems, you may want to consult your doctor before starting a new exercise routine.
- Walk before you run. Gradually improve your fitness level. The excitement of a new event can lead to overdoing it and possibly even injury.For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise per week, or a combination of moderate-intensity and vigorous exercise. Examples of moderate-intensity cardio include brisk walking or swimming, and vigorous cardio includes running or cycling. Increasing exercise will bring greater health benefits.In addition, you should do strength training for all major muscle groups at least twice a week.
- Choose a sport you like. Almost any form of exercise or exercise can reduce stress and strengthen the body at the same time. The most important thing is to choose a sport that you love. For example,you can choose to walk,climb stairs,jog,dance,bike ride,yoga,tai chi,gardening,iron lifting,and swimming.Remember, you don't have to go to the gym to exercise. You can take the dog for a walk, try weight exercises or do yoga at home with a video.
- Write it into your daily plan. In your schedule, you might want to do a morning workout one day and a night workout the next. But setting aside some time each day to exercise can help make your exercise program a consistent priority. You should build physical activity into your schedule throughout the week.
Adhere to the
Starting an exercise program is just the first step. Here are some tips to help you stick to a new exercise routine or rekindle interest in an exercise you've been bored with:
- Set SMART goals. Write down SMART goals that are specific, measurable, achievable, relevant, and time-bound.If your main goal is to reduce stress in your life, it might include taking a walk three times a week at lunchtime. Or try working out at home with online fitness videos. Or, if necessary, get a babysitter to watch your child so you can find time to take cycling lessons.
- Find a gym buddy. Knowing that someone is waiting for you at the gym or park can be a powerful motivator. Try making plans to take a walk or exercise with a friend. Working out with a friend, colleague, or family member often brings new motivation and commitment to your workout. Friends can make sports more fun!
- Change your exercise routine. If you've always been a competitive runner, check out other less competitive options that can help relieve stress, such as Pilates or yoga classes. As an added bonus, these softer, gentler workouts may enhance running ability while also reducing stress.
- Short bursts of exercise. Even short bursts of physical activity can bring benefits. For example, if you can't walk 30 minutes at a time, try several 10-minute walks. The effects of exercise throughout the day can add up and bring health benefits. Take time in the morning or afternoon to do some exercise and stretching, go for a walk outside, or do some squats or push-ups.Interval training, which requires short (60-90 seconds) bursts of intense exercise with almost full strength, allows you to safely, effectively, and efficiently reap many of the benefits of a longer workout. Most importantly, make regular physical exercise a part of your lifestyle.
Whatever exercise you do, don't just do it as a chore. Find a sport you enjoy (whether it's an active game of tennis or a meditative walk between your neighborhood park and home) and incorporate it into your routine. Any form of physical exercise can help you relax and become an important part of your stress reduction regimen.
What's more,wearing a BP smart watch which can keep track of your health and record your exercise will help you a lot to achieve your goals of health.