Regular exercise, especially
aerobic exercise, is one of
the best ways to reduce stress. This type of exercise can:
- Strengthen your heart and lungs
- Help you control your weight
- Improve physical appearance
- Enhance self-confidence and self-esteem
- Elevate your mood and help ward off depression
- Improve the quality of your sleep
- Reduce stress reactivity
- Improve your ability to concentrate
Aerobic exercise produces and sustains cardiovascular elevation
for 15 to 30 minutes, three to four times a week. For
optimal
fitness and stress management, 20 to 60 minutes of
aerobic exercise three to five times per week is recommended.
Examples of aerobic exercise include brisk walking, running,
swimming, in-line skating, biking, and cross-country skiing.
If you're 35 or older, or have
heart problems, high blood pressure, or other medical conditions,
you should seek your healthcare provider's approval before
beginning an exercise program.
Starting and sticking to a regular exercise program can be a
challenge. Here are some things you can do to avoid becoming a
fitness program dropout:
- Find out what works for you and make it fun. What would be the
most enjoyable type of exercise for you? Do you enjoy competitive
sports? Walking with a friend? In-line skating? Using exercise
equipment? Do you have more fun exercising with a friend, a group,
or by yourself? Do you like to listen to music while you
exercise?
- If you haven't been exercising regularly, start slowly. Try 10
to 15 minutes of aerobic exercise twice a week and increase from
there.
- Plan for your workouts and make them a priority by scheduling them
in your calendar.
- Consider finding a workout partner or role model who can help
keep you motivated.
- If you miss a few days of exercise, don't quit! Just go back to
your routine and eventually it will become a habit.
Perhaps it seems that you're too busy with work and family and
don't have any time or opportunities to be active. With a
little creativity, though, you can find ways to work activity into your
day.
At Work
Wear
comfortable clothes
and keep a pair of comfortable
walking or
running shoes
in your car or office.
Create opportunities to walk by parking further from the office or
by getting off the train or bus one stop earlier. Take the
stairs
instead of the elevator. Instead of using the phone
or email, stroll over to see your co-worker in person. Use break
times or part of your lunch hour to take a walk. If you go out to
lunch, park several blocks away from the restaurant.
Before or After Work
Exercise is a great way to start off the day feeling energized,
especially if you feel too tired to work out when you get home from
work. Or try exercising after work to relieve the stress and
tensions that can build up during the day. Family bonding and
exercise come together when you take walks or play with your kids
in the evening.
At Home
What do you do with your free time? Again, you can incorporate
physical activity into your other social and household activities.
Take up dancing. Take your family on a hike, play frisbee in the
park, or go to the zoo. Schedule regular walks with your family on
weekends and while you're doing
errands.
If possible, walk
to your church, synagogue, or other place of worship.
Doing household chores is a great way to get moderate physical
activity while tidying up. Scrub the bathtub, sweep the floor, wash
the windows, and reorganize your closet. If you want some fresh air
and sunshine but don't feel like sitting around, mow the grass,
trim the bushes, work in your garden, or wash the car.
Whether at work or home, when you're feeling stressed, even a
few minutes of exercise can provide some relief. Get up and take a
walk to clear your head. Walk up and down the stairs. Get away from
that tense or tedious situation. Taking a few breaks during hectic
days can enhance your well-being.
