Fight stress with…you guessed it, exercise!

young couple training in the park boxing

I seriously can’t wait for some time off work next week. The last two weeks, this one in particular, have been draining. I’ve worked 72 hours already and my work day hasn’t started yet. I chose to write a post first! I’m partially writing this post because I need to “gently” remind myself that I need to take care of myself before it’s too late. I haven’t even had time for any holiday indulgences! I’m keeping my nutrition in check, but I’m missing my workouts. We all know that exercise can help transform the way our body looks or help us maintain it. It’s also one of the top ways to fight stress.

How stress works
After something stressful happens, a series of changes to your body helps you prep for a physical effort. Your heart beats faster, your breathing becomes more rapid, muscles get tense, and your blood pressure goes up. Your blood sugar also rises so that you have access to quick energy.

This response was designed to help our ancestors survive their environment. Back then, you released tension when you ran away from an animal’s attack or fought to survive the elements, or whatever danger was present. Today, the things that cause regular stress don’t typically call for a physical response. For example, if you’re late for work or school because of traffic, transit delays or an elevator breakdown, you end up carrying the extra tension because you can’t do anything about it. That feeling can stay with you for a while unless you release it the way nature intended, and working out can do it.

Almost any kind of exercise can help you release tension. You can try a short walk or go up and down the stairs when you start feeling tense. If you can’t leave your area until later, stand up, walk around, or do some stretches wherever you are. It can make a difference.

Exercise regularly to prevent stress
A physically fit body is more adept at withstanding stress, so make working out a regular part of your life. To work for stress prevention, schedule in at least 30 minutes of exercise, a minimum of three times a week.

Exercise that increases your heart rate for at least 20 minutes releases hormones in the brain that help reduce stress and some forms of depression. Examples include running, swimming, cycling or weight training. Yoga can also help by stretching and relaxing your muscle.

Pick something you enjoy
There are many options available to bring exercise into your life on a regular basis. Here are just a few.

  • Little expense or equipment: running outdoors, dancing, brisk walks, yoga, or Pilates.
  • Some equipment: running indoors, swimming, cycling, strength training.
  • If you need motivation: take a class, workout with a friend, or if it’s in your budget, hire a trainer.

In the meantime, make some small changes. The next time you feel like you’re getting angry because someone has just given you something else to do that you don’t have enough time for or criticized something about you, take a 10-minute walk. It can relieve some of your tension and help you be able to deal with the situation a little more calmly.

Keep going with it, even if you feel like it’s too much to workout with the amount of stress in your life.

If you read enough of my posts, you’ll find that a lot of them are reminders of things I’ve done to help me stay on my path to fabulousness…I backslide and need to get back on course. It’s a continued work in progress. But I never give up!

29 replies »

  1. Wonderful article Sam! Right on point ! I feel so strong about everything you have written. I’m working on getting my yoga into my routine but still haven’t done so. My gym hasn’t offered it yet but it is supposed to soon. I find it that every time I’m stressed out about something, my neck gets the most tension. I’m working on just learning how to have more patience and not get stressed about stupid things such as horrible drivers on my way to work grrr

    Liked by 1 person

    • Thanks so much Rudina! It mean a lot. Yoga really will help. I do 10 minutes before I go to bed lately so I don’t go to bed a tense mess! And yes, I’ve got to work on patience too 🙂 . I’m starting back ballet in January, it help me relax, .I think it’s the music!

      Liked by 1 person

      • That’s awesome ! I look forward to seeing some ballet pics ! Yes I need to do 10 mins yoga like you do ! Maybe I’ll just look up on YouTube some session so I can do it home. I feel like I ran out of excuses already why I am not doing yoga or some type of meditation


  2. Such a great article! Absolutely agree that exercising that focuses on breathing, concentration, and control over your every movement calms you down. After a workout, I feel refreshed and relaxed, and ready for new daily challenges. Also, an hour-long distraction from your phone and emails will never hurt 🙂

    Liked by 1 person

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