Can exercise reduce stress?

Many think that in order to reduce stress, quitting your job and booking the first flight to a deserted island is the only way to chill out! This is definitely not the case, with even the most unassuming of things helping to reduce the stress levels. Studies have shown that exercise is a great way to combat these effects, and best of all, it can be as simple as a walk outdoors, or a 5-minute meditation session. Finding out what works for you is pivotal in being able to manage these issues. Below we outline what the benefits are of exercising, as well as how to start and stay on top of it!

BENEFITS

Endorphins BOOST

Get those feel-good endorphins running, literally! Any aerobic activity can get these guys flowing, so get out there and pump that heart rate up!

Reduces negative effects of stress

Negative stress shouldn’t be on anyone’s shopping list! Moving and shaking can provide the relief your body needs, helping with cardiovascular, digestive, and immune health! The ‘flight or fight’ response happens during this time (exercising), and helps to protect the body from any negative effects

Motion for the mind

Forget the day’s troubles and immerse yourself in whatever activity you choose to do! It could be hitting the weights, pushing yourself to the limits with a HIIT workout, or even a cruisey ride on the bike. Aim to focus on what you are doing in the present, and listen to your body.

Mood PUMP

Forget about a Bicep pump! Exercising regularly can increase self-confidence, help you relax, and decrease symptoms of depression and anxiety. Getting in any form of physical activity each day can also help with your sleep pattern, leading to a greater sense of self control with both your mind and body!

HOW TO START

Talk with GP

If you’re unsure about where to start, or have health issues, visit your GP and understand what is best for you!

Small steps

Now no one expects you to be out there running marathons each day! Unless you’re David Goggins! Start small and within your limits, you can build up your strength and endurance as you progress. For healthy adults, at least 30 minutes of exercise each day is recommended, so aiming for this is a great way to start!

Enjoy it

You’ve gotta love it! There’s no use doing an exercise/workout that isn’t enjoyable. The whole point is to be out there ENJOYING YOURSELF! It could be playing a sport you love, like Golf, or going to a Yoga session! You do you!

Book it in

Setting a time to exercise is a great way of carving out a habit. Staying accountable and firm on when you’re going to exercise is vital, otherwise motivation (or lack of) can get in the way. Commit and don’t look back!

HOW TO STAY ON TOP

SMART goals

Specific. Measurable. Attainable. Relevant. Timely. Setting targets in terms of your physical health need to meet all of these measurements. E.g. the goal of reducing stress may be reached by exercising 3 times during the week and once on weekends.

Pick a partner

Having someone who is there by your side is awesome, you’re in it together! It also makes you more accountable, don’t leave them hangin’!

Switch it up

Same old same old can become stale very quickly. Changing your routine and trying new things can help with motivation levels, and help keep exercising fun. Don’t be afraid to try something new!

Short ‘n’ Sweet

As you become more experienced and form a solid routine, your workouts may increase in length. Staying too long in the gym can sometimes contribute negatively towards your training. Don’t dilly dally. Get in, and get out! You can also decrease the length of your sessions, or try another workout routine that doesn’t go as long.

So, use exercise as your ally! Consider it your ‘escape from the storm’, and not just another issue you have deal with. Sure, starting can be challenging, but we beg you to stick with it, because by the end of it, you’ll forget how you ever lived without! Happy Crunching all! #stressless

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REFERENCES

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:~:text=Exercise%20in%20almost%20any%20form,distract%20you%20from%20daily%20worries.