It goes without saying that, as people get older, they have to deal with various stressors on a regular basis. Work, taking care of a family, and other issues that life throws at us are major sources of stress and anxiety for people all over the world.
The good news is that relieving stress is much simpler than people realize. There are methods that not only reduce anxiety but also improve overall health, including heart health. Overall, exercise is considered to be one of the best methods for managing stress.
The power of movement
Physical activity has been shown to lower people’s stress levels and improve overall quality of life. Getting regular exercise has a positive influence on our moods by reducing anxiety, anger, and depression– emotions that are usually associated with stress. Moreover, it can improve sleep quality, which can be affected by stress and anxiety.
Physical activity helps by maximizing oxygen use and improving blood flow. These factors have a massive impact on the state of the brain. Exercise can also increase endorphin production. Endorphins are neurotransmitters that are known for making the body ‘feel good,’ such as when we get a runner’s high. The sense of positivity and euphoria that people get after doing vigorous exercise is a sign of endorphins working.
Physical activity also helps by giving us a break from our incessant worries. The repetitive motions of exercise force people to focus on their bodies instead of their thoughts. Concentrating on the movement of our bodies allows us to experience many of the benefits that are associated with meditation. Putting our energy into a solitary task brings out optimism, providing us with serenity and tranquility.
The positive effects of exercise can be felt immediately after a workout. However, there is a greater benefit associated with sticking to an exercise routine long-term.
Exercise improves overall health
Beyond reducing our stress and anxiety levels, exercising regularly also improves our health in other ways. By improving our overall health, we can indirectly lower our stress levels. This is simply due to the fact that, by maintaining our physical wellness, we have fewer things to be stressed about.
Other benefits include:
Strengthening of the muscles and bones
Improvements in our immunity which decrease the
likelihood of disease and infection
Lowering of blood pressure
A boost in good cholesterol levels
Improved blood circulation
Improved maintenance of weight
Better sleep
A boost in energy
Improved self-image
How much exercise do people need?
The American Heart AssociationTrusted Source (AHA) suggests that people get approximately 150 minutes of moderate cardio exercise every week. The idea is to break it down into separate 30-minute workouts spread throughout the week (at least five). For people that are too busy to make such a commitment, as most of us are, doing three 10-minute workouts has been found to be almost as effective as 30 minutes at once.
It is also recommended that people include at least two muscle-strengthening activities into their weekly routine. All major muscle groups should be given a good workout.
For people that are transitioning from a mostly-sedentary lifestyle into a more active one, it is best to make a gradual change. Instead of jumping into five workouts a week, it might be better to start with three.
Which exercises help with stress?
While it is well known that exercise is good for us, few people know which exercises are best for them. Getting stress relief from exercise doesn’t require us to become marathon runners or champion athletes. Virtually any type of exercise can be helpful.
Those looking for workout ideas could benefit from the following:
Riding a bike
Fast walking or jogging
Aquatic sports or swimming
Tennis or racketball
Dancing
Weight lifting or other types of resistance training (to strengthen muscles)
Beyond these, breathwork, yoga, martial arts, and stretching are all fantastic ways to give our bodies the endorphins that they need. Even making a decision as simple as taking the stairs instead of the elevator can have an effect. Everything adds up.
All forms of exercise have the ability to increase fitness and reduce stress. Nonetheless, it is vital to choose an activity that brings you joy rather than misery. Engaging in sports that you do not truly enjoy can lead to quick burnout and may deter you from exercising altogether. It is recommended that people try out a wide variety of activities until they land on something that they enjoy. Fun is an important factor in determining whether we stick with a routine or not.
What is the takeaway?
Exercise is an incredible way to manage stress levels and improve our overall sense of well-being. People that are out of shape or haven’t exercised in years should consult with their doctor to come up with a workout plan that is right for them. It is never a good idea to embark on a new health journey without seeking guidance from experienced health practitioners.
