Run from Stress
Time is of the essence, especially when you’re trying to balance your hours between family, work, friends and hobbies. Exercise is usually the first thing to go when you’re in demand. However, this the activity that helps us deal with the physical and emotional demands of a hectic life. And you needn’t be an exercise fanatic to reap noticeable results.
Thirty minutes of exercise, 2-4 times a week, can stimulate your energy level, reduce stress, improve health and positively transform your body. In fact, three 10-minute sessions spread throughout the day will lead to the same benefits, as well as improving your overall stamina.
IS IT WORTH IT?
Where does our stress usually show up? Through burning ulcers, migraine headaches, excessive neck tightness, or some of the above or many other discernable ailments. The less-identifiable fallout of stress and an inactive existence is fatigue; those who don’t have some consistent MOTION in their lives never give themselves a “fighting chance” to be the best they can be, in all aspects of life.
Physical activity is the best stress buster, as it requires deep breathing, which oxygenates your muscles, and almost always releases endorphins, that well-documented chemical that gives us the slightly euphoric feeling that can last the remainder of the day. It doesn’t require completing a marathon to experience this feeling either.
There are plenty of stress-reducing exercises that can be done in 30 minutes or less. After a day filled with frustration, picture 5 minutes jumping rope or 20 minutes of lifting light weights, doing enough reps to require elevated breathing. A bike ride before or after dinner would leave you so much more invigorated than 30 minutes watching TV. An exhausting day of meetings or travel can be capped with a session of yoga, using a tape in your home or going to a club for camaraderie. This will stretch and strengthen your muscles, as well as relax your mind. A brisk walk can get your day started positively, and as the saying goes, no matter what else happens that day: “they can’t take that away from you.”
Recent studies show when large muscle groups repeatedly contract and relax, the brain receives a signal that makes you feel relaxed, yet more alert. This is the release of those endorphins. Then the transformation to making exercise “way of life” takes place, improving your immune system and promoting good habits, such as eating more healthfully.
FIGHTING OFF THE AGING PROCESS
Exercise is the closest thing to the true fountain of youth. Physical activity boosts aerobic capacity and muscle mass. In this instance, stress is a good thing. The increased delivery of oxygen and nutrients to the body improves the health of your skin. Ever notice how those of middle-age and older who are physically active look and feel 20 years younger than they are? Exercise is documented to reduce chronic illness by 30 percent, helping you live life in optimal health, while usually increasing life span. This is a key point; while living into our 80’s or 90’s is a priority for most, isn’t quality of these years even more important?
30 minutes spent exercising every other day will reduce inflammation associated with arthritis, improve circulation, and reduce drastically the risk of deadly diseases like diabetes, high blood pressure, and stroke. Other areas benefited are immune system resistance, mental alertness, sleep quality, and sex drive. Confidence is raised, and the chance of depression lowered.
HOW TO GET GOING
Begin by grabbing your day planner and slating 30-minute exercise sessions a month out. Approach these appointments as you would any work or personal commitment. Inevitably, an occasional session will be pre-empted; don’t beat yourself up, just see to it you re-schedule. With every passing week, this familiarity with exercise will make it easier to stick to the plan, and as results are realized, you’ll find this new lifestyle uncomfortable to do without.
By far, exercise is the single best thing you can do for yourself. This confirms your self-worth, adding to quality of life. Stress will never be completely non-existent. In fact, without it we wouldn’t be very productive. Therefore, you’d better take care of your body, or it will let you down at some point, maybe sooner than later.
Take a few deep breaths, lift and pull back your shoulders, and stride out your front door. This simple act will help you feel consistently better, and change your entire outlook. Again, you don’t have to become a fitness fanatic to reduce tension. Give yourself 30 minutes of exercise, most days of the week, and consider it a late holiday gift to yourself. You’ll soon consider it the best present you’ve ever received.
MARATHON UPDATE
This week calls for a long effort of 6 miles, or 50-70 minutes depending upon your fitness level, if you’re already averaging 20 miles of walking/running over the last month. This is the week many of you will increase your walk breaks during your workouts, maybe walking 2 mins. between each 5 minutes of running. Experiment with how you feel, and most importantly, don’t worry if you’re walking more, the important thing is to keep moving. Don’t get caught up in comparing yourself to anyone else; the progress will come. Contact me for more specifics if you have a particular goal in mind.
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