Ever wondered how does exercise help with stress? There is no proper definition of stress that everyone agrees on ,what is stressful for one person may be pleasurable or have little effect on others . We all react to stress differently . So It can’t be explained in just one line , it’s the way that everyone feels about themselves.
How does exercise help with stress?
Physical activity improves your body’s ability to use oxygen and also improves blood flow. Both of these changes have a direct effect on your brain.
Exercise also increases your brain’s production of endorphins. Endorphins are the “feel-good” neurotransmitters that are responsible for the coveted “runner’s high.” This is the sense of well-being and euphoria that many people experience after exercise.
Physical activity can also help take your mind off your worries. The repetitive motions involved in exercise promote a focus on your body, rather than your mind. By concentrating on the rhythm of your movements, you experience many of the same benefits of meditation while working out.
Focusing on a single physical task can produce a sense of energy and optimism. This focus can help provide calmness and clarity.
Some people notice an improvement in their mood immediately after a workout. Those feelings don’t end there, but generally become cumulative over time. Chances are, you will notice increased feelings of well-being as you stay committed to a consistent exercise routine.
Improvements to your overall health may help indirectly moderate your stress levels. By improving your physical wellness and heart health, you’ll have less to feel stressed about.
According to research conducted by ICICI Lombard General Insurance ,74% of women and 80% of men dive under stress because of overload of work and insufficient rest.
WHY THERE IS NEED FOR EXERCISE FOR RELIEVING STRESS?
The American Heart Association (AHA) recommends getting at least 150 minutes of moderate aerobic activity every week.
They suggest breaking it down by tackling 30-minute workout sessions at least five days a week.
If you’re short on time, and can’t fit in a full 30-minute session, three 10-minute workouts have been shown to work almost as well as 30 minutes at once.
The AHA also encourages you to incorporate at least two sessions of muscle-strengthening activities into your weekly routine. You should give all your major muscle groups a good workout, including your arms, shoulders, chest, back, abdomen, legs, abdominals and other core muscles.
TYPES OF EXERCISES HELP WITH STRESS
A.SUKHASANA ( easy pose ) – It lengthens your spine and open your hips .
B. BALASANA( Child’s pose ) – It is beneficial for your lymphatic system and nervous system.
C. PASCHIMOTTANSANA (Seated forward bend ) – It stretches your spine , hamstring and lower back.
D. ANANDA BALASANA(Happy baby pose )- It calms you and helps you to get rid of fatigue and stress.
E. UTTANSANA(Standing forward bend)- It relives mild depression and stress.
The Average American walks 3,000 to 4,000 steps a day ,or roughly 1.5 to 2 miles a day. It’s a good idea to find out how many steps per day you walk.
The researchers at the Austria’s University of Graz established the link between walking and creativity after tracking fitness activity of around 80 healthy individuals for five days.
The team of experts first asked the participant to complete a series of creative tasks like drawing in the laboratory setting, followed by a series of questionnaires.
In the end, they compared all the data and concluded that those who were physically active in day-to-day life were easily able to come up with new and better ideas as compared to those who lived a sedentary lifestyle. Besides, active people also tended to be happier.
So , you can work up towards the goal of 10,000 steps a day by keep on increasing it every single week.
Gardening is the practice of growing and cultivating plants as part of horticulture. It involves an active participation in the growing of plants, and tends to be labor-intensive, which differentiates it from farming or forestry.
Being outside in the fresh air and sunshine is an effective way to boost your mood and de-stress.
In fact, gardening has shown to be helpful in reducing the risk of depression. If something is weighing heavily on your mind, gardening can allow you to focus on an activity that will bring you joy.
4. DANCING –
Dancing is for entertainment and fun ,to support recreational activities ,social dancing etc.
Almost everyone can dance , regardless of their age. It makes you feel happy and enthusiastic.
Dance can effectively promote good health by improving cardiovascular fitness, strengthening the muscles, increasing circulation, decreasing blood pressure, lowering the risk of coronary heart disease, reducing stress, and many other positive benefits.
5.CIRCUIT TRAINING –
It’s an effective workout that moves you through a series of different exercise stations. You can perform one exercise after another usually in 90 seconds interval .
It also includes aerobic activities ,muscle strengthing exercises and sometimes both of them .
In a nutshell, these exercises can be performed easily to say goodbye to stress and depression . It will make you feel lighter and you will be able to work properly without any chaos and absent-mindedness.