Conquering Stress and Depression with Exercise
One of the best ways to combat stress and depression is to make physical fitness a part of your daily routine. Aside from the proven health benefits of exercise, people who exercise regularly are more apt to deal with stressful situations more easily, handle physical work tasks better, and tend to be less susceptible to illness and injuries.
There are a number of reasons we have for not exercising. Maybe you are turned off from your prior experience with a fitness routine. Perhaps you became sore from working out too hard, didn't know the correct technique and ended up hurting yourself, or felt intimidated by the hard bodies at the gym. The main reason may simple by time; with your busy schedules you may feel that you cant devote the proper amount of time to see and feel the benefits of exercise and that this will take away from your clients. In truth the psychological benefits that you will feel will actually benefit your work and make you more productive.
If getting in shape, losing weight, and feeling better are your fitness goals, you have to make exercise part of your routine. In order to achieve results, it has to be planned into your day much like your work schedule.
Whether you're 30 or 90 years old, the time is now to begin an exercise program. Some of you may think that you're too old to exercise but that's a fallacy. A study was conducted by Tufts University where participants, ages 87 to 96, went on a strength training program. Much to their amazement, they all showed vast improvement in strength and vitality. Exercise can reduce many of the adverse effects of aging. Exercise will raise your metabolism and increase muscle mass while lowering body fat. Through exercise you'll also notice an improvement in motor skills and greater flexibility.
While the physical benefits of exercise are well known an even greater value may be the psychological benefits that a sensible fitness routine can bring. You'll see an increase in self esteem and have a better outlook towards life. It will also help ease depression and relieve stress and anxiety. You'll notice improved energy, concentration and a more relaxed sleep.
There are two forms of exercise, aerobic and strength training. Aerobic exercise is defined as anything that requires oxygen to move the large muscle groups of the body. Some examples include: indoor and outdoor biking, rowing, walking, jogging, and swimming.
Aerobic exercise gets your heart in better shape. This will help when you are playing with your children, running for the bus, or washing your car. This is called functional fitness. Being functionally fit keeps your heart and lungs healthy, while making every day tasks easier. Being in better aerobic condition is also important for lowering stress. Haven't you heard the saying, "walk it off," after an upsetting moment?
While aerobic exercise is important, I certainly don't want to overwhelm you with the notion of it. You can start off with 5 minutes and work up to 25 or 30 minutes a day. If you like, divide that time into two parts with15 minutes here and 15 minutes there.
When it comes to aerobic exercise, you know that you are exercising at the right level if you can carry on a conversation while doing it. If you are too breathless to talk, then you are exercising too hard. On the other hand, if you can sing during aerobic exercise, the intensity is not hard enough.
You can make exercise a natural part of your day by parking at the far end of the lot and walking the extra distance to your office then taking the stairs instead of the elevator. Or how about mowing the lawn instead of hiring a landscaper?
Strength training or body shaping develops and tones muscle and bone mass. You should exercise all the major groups three nonconsecutive days per week. Some rules to follow include:
▪ Go easy at first. Don't set impossible goals or expect too much too fast. Start gradually.
▪ Keep the weight light. It is much better to build up slowly, rather than use weights that are too heavy. If the weight is too heavy, your form will get sloppy and you will be more prone to injury. Don't let your ego get in the way.
▪ Work the larger muscle groups first, and then proceed to the smaller ones. Start with the quadriceps (front of thighs), then hamstrings (back of thighs), chest, back, shoulders, triceps (back of arms) and finish with biceps (front of upper arms).
▪ Move slowly and smoothly. Perform each repetition in a slow and deliberate manner, taking three seconds to complete the movement. At the top of the movement, when the muscle is clinched tight, hold it for two seconds. Then take four seconds, resisting gravity, as you finish the movement.
▪ Progress gradually. You want to complete 8 to 12 repetitions for each exercise. If you have difficulty completing 8 repetitions of an exercise with very strict form, it means the weight is too heavy. You are better off using a lighter weight. If you can easily complete more than 12 repetitions, you need to increase the weight slightly-ideally, between five and 10 percent.
▪ Drink your water. It makes sense to keep a water bottle nearby to keep your body properly hydrated. Not only is dehydration unhealthy, it can also make you feel sluggish, and give you a headache.
Try these exercises whenever you need let off steam. If you're feeling stressed at the office or during a hectic trial, the focus that these exercises require can help to relieve your anxiety.
SquatsThis exercise concentrates on the front of your thighs. Because this is a compound movement, other muscles groups come into play such as the backs of your thighs and your buttocks.
Stand upright with your arms in front of your body for balance.Stand with your feet about hip-width apart.Keep your upper back straight, your head up and look forward (this will help keep your lower back from rounding).Movement
Inhale as you bend your knees, keeping your shins perpendicular to the floor, lower your butt until your thighs are almost parallel to the floor for 4 seconds, feel the stretch in the front of your thighs.Pause for one-half second.Exhale as you straighten your legs taking 3 seconds.Extra stretch: Bend your knees, round your back, keep your head down, and feel the stretch in your lower back and the back of your thighs, hold for 15 seconds.
Stand facing a wall with your feet hip-width apart and your knees slightly bent.
Take 3 seconds to exhale through your mouth while pushing yourself away from the wall.
Straightening your arms, make sure that your elbows are not locked at the top of the movement.
Feel the tension leaving your body.
Pause for 1/2 second.
Inhale through your nose, as you bend your elbows and move your body for 4 seconds until your chest touches the wall.
Jeff Rutstein is an internationally respected fitness authority. Jeff has been featured in The Washington Post, Reuters, CNN, and countless other media outlets. He has developed a unique approach to exercise he calls mindful movements. Jeff now shares his philosophy in his acclaimed book, Rutstein on Fitness. For more information, go to http://www.rutsteinonfitness.com
Stress Management and Mastery: Watch Your Language
"Watch your language."
Have you ever said the words, "This job/my life is so stressful!" Or something else along those lines?
How to Relieve Stress
One question that is not asked enough by people under stress is how to relieve stress. Unfortunately, people who are under stress tend to simply take it as a matter of course and simply accept its existence as though it was some sort of natural occurrence, or even a boon! Thus, people who are feeling the effects of stress do not actually take the time to notice that they are under stress and need relief. And when people are under stress, the first part of tackling the problem of how to relieve stress is actually realizing that there is stress that needs to be relieved.
Energy - How to Have More of It
Something the successful business person needs is - lots of Energy! You need Brain Energy and you need Body Energy. However as with any other kind of energy, it's constantly being drained away and needs replacing.
Stress Managment: How to Beat the Get By Syndrome
I'm sure you have heard of IBS, irritable bowel syndrome, a painful and difficult-to-treat digestive disease.
Stress Management: 5 Questions to Get Crisis to Work for You
Q: Someone told me that the Chinese symbol for crisis means danger and opportunity. I just lost my job, and I see nothing but bad stuff in this. Where is the opportunity?
Common SENSS Stress Control
Statistics show that all of us experience stress at one point in time or another. It is no longer a question of whether or not we are stressed, but rather how much stress we can tolerate. A consistently high level can lead to many physical ailments such as gastro-intestinal problems, sleep disorders, headaches, heart attacks, flu, frequent colds, cancer, skin problems, depression, and chronic pain. For example, it does not mean that every single incidence of heart attack is caused by stress, but the bulk of evidence suggests that stress is an important factor. The goal in stress control is not to eliminate stress, but to create more of a balance between your demands and coping resources. The first question to ask is "Do I actually want to be less stressed?"
Moving Through Breakdowns with Transformation
Success in recovery, or rather, staying in recovery, is dependent upon a variety of factors. For example, it appears that attending daily NA or AA meetings and staying in communication with ones chosen sponsor will definitely assist an individual in successfully implementing his recovery plan. Getting and staying committed to working the 12 Step Program also appears to increase the probability of the person staying abstinent from drugs and alcohol. While the above-mentioned elements of a persons overall recovery plan are crucial to his recovery, another major factor that will greatly influence an individual's continued abstinence is how he is able to handle the breakdowns that happen in life.
Are You Worried? 4 Steps to Peace of Mind
A friend has this quotation on his office wall: "I know worry works because nothing I worry about ever happens."
Reduce Stress and Enjoy More Sleep
If you suffer from insomnia of any kind, the chances are you don't need to be told that there's a significant connection between sleep problems like insomnia and stress. In fact, as cases of insomnia and related sleep problems increase, more and more people find themselves caught between the pressures and responsibilities of daily life and their desire for a good night's sleep.The good news is that insomnia and stress don't have to go hand in hand. There are a variety of productive ways that you can reduce stress and increase your chances of getting a good night's sleep at the same time.If you have already taken the basic steps necessary for a good night's sleep (the 5 steps to better sleep outlined in my previous article and published here), the chances are you're suffering from stress-induced insomnia, and it's time for you to take action. That's because anxiety of any kind has quantifiable physiological effects such as increasing your blood pressure, your heart rate and your body temperature ? which in turn disrupt your body's natural propensity for sleep and disturb your body's nightly sleep functions. In other words, anxiety doesn't just reduce the amount of sleep you are able to get - it damages the quality of the sleep that you do enjoy.Fortunately, you can reduce stress and improve your sleep fairly simply by undertaking some form of regular relaxation exercise. Depending upon your preference and your degree of stress, there are several different ways to improve your sleep quality through relaxation.For some people all it takes to reduce stress is a warm bath and some sleep-promoting aromatherapy. Using calming aromatherapy candles or adding soothing essential oils to your bath are the perfect way to diffuse anxiety and induce the sleep you need after a long day.If you find yourself suffering from more severe stress and insomnia, you may also want to try a guided relaxation or meditation exercise to promote a good night's sleep. This can be as simple as spending fifteen to thirty minutes sitting comfortably in silence, or as involved as using a specially prepared CD or DVD for a more structured meditation that guides you gently towards sleep. Taking an afternoon yoga class or learning some deep breathing exercises are also excellent natural sleep remedies.The best approach to including any sleep enhancing relaxation exercise (from sleep-inducing aromatherapy to guided meditation) is to try one approach for at least two weeks and see how you get on. Because your body responds best to routine ? especially when it comes to sleep ? this will give your sleep cycle a chance to properly adjust. If, after a couple of weeks you find that your chosen approach is having little effect, don't despair. Simply try another approach until you find a method that works best for you.It won't take long for you to discover a relaxation exercise that suits your needs and the chances are you'll both reduce stress and be enjoying a long, restful night's sleep sooner, rather than later.
Stress Managment and Mastery: Learning to Rebound
Q. I've suffered a few setbacks and disappointments in the last year and seem to be bogged down in them. A business that I began failed, and my long-term girlfriend left me for someone else.
Empathy - Anxiety & Panic
If you are an anxiety and panic sufferer, then you've probably taken a fast learning track of how many people around you actually suffer from this one skill "empathy".
Stress Can Create Symptoms of Attention Deficit Disorder
Stress can affect virtually any part of the body and produce physical, mental and emotional symptoms weakening the immune system and impairing coordination and thinking ability. Stress comes from relationships, from school or work situations, and from our own expectations. How we learn to deal with stress makes a huge difference in how healthy we are. Continual stress eventually wears out our body and mind. Studies by the American Medical Association have shown stress to be a factor in over 75% of all illnesses today.
Nipping Stress In the Bud: The Principles of Stress Relief
Stress is normal. Stress is OK. Stress is the same for everyone. If you're not stressed, you're not working hard enough.
From Problems to Possibilities-Get Out of Your Old Story to Get On With the New!
I love a good story and I know I'm not alone. The evil villain, the adventurer or the sheer power of words captivate us and leave us wanting more. We join bookclubs to share our thoughts on the stories we've read. Great stories aren't just in books and movies. We're writing machines! Many of us self-publish our stories daily. If only we got paid for these stories. We do get compensated and it comes in the form of negative stress and overwhelm in our lives.
Stress In The Workplace
According to the Australian Council of Trade Unions' (A.C.T.U.) 1997 survey, fifty per cent of workers had suffered some form of stress at work in a 12-month period. The statistics in care professions were even higher, with the Department of Education and Training in Western Australia reporting in its 2002 Attitudes To Teaching Survey that seventy per cent of teachers identified workplace stress as a cause for concern in their teaching positions.
Stress Management Made Simple And Easy...Just Follow Cliff Kuhn M.D.s Foolproof Formula
Stress management is a hot topic; stress-related illness and suffering is at an all-time high in America and increasing every year. Cliff Kuhn, M.D.'s work with the powerful natural medicine of humor has uncovered the primary culprit behind your unhealthy stress symptoms, as well as the solution to simple, healthy stress management.
The Three Rs of Handling Your Emotions
My son was watching a Richard Scarry video this morning as I was doing my usual rushing around, getting ready to leave the house. He's watched it countless times, but I've never managed to sit through the entire thing. This morning one song caught my attention, "If you're happy and you know it, clap your hands", which I sang many many times as a child in Sunday School, and always followed with "If you're happy and you know it, then your life will surely show it ..." In the version I heard this morning, the first verse was followed by "If you're angry and you know it, stomp your feet", which made me pause a moment. I muttered to my husband, "Since when do kids need to be taught to stomp their feet when they're angry?"
I have yet to see a scientist talk about the impact of time viewing in any article. It will ensure the continuing exponential growth in knowledge. I think it is quite possible that this has been part of what has unleashed Pandora's Box already and it is a far better explanation for many things that the UFOlogists are talking about. There have been a number of recent Popes who say that aliens will come to teach us in this century and there is a scientist/priest who supposedly developed a chronovisor. The combination of already developing technology in Holography, nanotechnology, and quantum teleporting may make it possible to travel to various potential futures with intelligent machines that include the human brain contents which were dumped onto a computer by Stanford in 1999. The lack of dialogue in the media about these things is very troubling to me as people continue to accept our leaders know what they are doing.
Make a Handbag - Discover Inner Peace and Stress Reduction
Have you ever considered sewing a handbag as an act of meditation or as a way to get in touch with your self and reduce stress? Let's look at the process In order to see the connection to inner peace.
|© Athifea Distribution LLC - 2013|