How Can I Relieve Stress in 20 Minutes a Day…
Although it is impossible to completely eliminate stress, aerobic exercise is one of the best ways to help you better manage it. I am talking about those stressful situations at work, home, school, or in any aspect of your life. Twenty minutes of aerobic exercise can relieve stress and supports your body to fight dis-ease and de-stress. According to the World Health Organization, a sedentary lifestyle is a major underlying cause of death, disease, and disability. Approximately two million deaths every year are attributed to physical inactivity.
Exercise Leads to Improved Endurance and Helps to Relieve Stress
Regular aerobic exercise enables a person to better manage their stress levels. It has a stress-busting effect throughout the whole day. Plus, it keeps you in great physical and mental condition.Great way to relieve stress. Try short bursts of activity throughout the day if you can't fit in 20 minutes at a time. Click To Tweet
Are rest breaks necessary to include in your workout?
One study had healthy students complete rest sessions in their workout. The other group performed moderate exercise during a specific time. Resting between reps lowers your heart rate. When you allow your body to focus its energy on recovery, it better prepares you for your next round of exercise. But in conclusion, both groups of students were more relaxed at the completion of the workout. They had less stress and anxiety longer than those who do not exercise. These findings show that exercise can change a person’s emotional state. The result is being more capable of handling stressors that come up. Plus, it makes you more positive and composed. Who couldn’t use more of that?
How Daily Cardio Exercises Relieve Stress
Incorporating cardio exercises can help you relieve stress on a daily basis. Experts believe that doing different forms of exercise such as aerobics or cardio training can help the body. It develops improved resistance and better tolerance to stress.
This is because increased aerobic capacity has a direct impact on the ability of the body’s parasympathetic system to activate. It is that “rest and digest” response that paves the way for reduced levels of stress.
By comparison, those people who have low levels of aerobic activity have a more active sympathetic nervous system. This makes them prone to suffering from heightened levels of stress. This is because if your sympathetic nervous system is more active than your parasympathetic nervous system. You are quicker to trigger the fight or flight response. This response increases a person’s vulnerability to the ill effects of stress.
Other Health Benefits of Aerobics/Cardio Exercises
Aerobics or cardio training helps lower one’s heart rate even during exposure to stress. The same kind of training may also have an added benefit in protecting people from the risks of coronary heart disease.
Increased aerobic capacity reduces a person’s risk of suffering from the adverse effects of stress. This, of course, makes it much easier for one to achieve better health and well-being and feelings of fulfillment and joy.
Roadmap for Success
Let’s talk about ways to make this happen. The best thing you can do in starting an aerobic exercise program is to keep it simple. Exercise should be fun, convenient, and practical.
Do something you like: walking, running, bicycling, dancing, and hiking. Rollerblading, boxing, swimming, tennis or aerobics classes.
Do something convenient: No matter how much you may like something if it’s inconvenient or requires too much effort than you most likely won’t do it.
Pencil it in: Set goals and schedule exercise into your week. Planning helps encourage behavioral change by ensuring that you set sufficient time aside. Create a system to keep yourself accountable in achieving your goals. You might choose some type of reward program.
Understand intensity levels: If you are just starting out with an exercise program, exercising itself is an accomplishment. It’s important to work up to an intense enough level so you see and feel the benefits.
Journal your activity: Once you’ve completed any exercise, document it. You can use Fitday.com which allows you to track your activities as well as your food consumption.
Staying Motivated: Chances are that once you’ve gotten into a regular fitness routine, you’ll look forward to exercising. You’ll start to feel good about yourself and your body. You’ll see your stress levels decrease, and you’ll feel more capable of doing everyday activities.
Focus on the benefits: For those days that you are especially unmotivated, stay focused on the benefits of exercise. Think about how good you’ll feel when you’re done. Remind yourself of the shorter-term benefits to relieve stress and mood enhancement. The longer-term benefits include better health and disease prevention.
I am Shirley Noah, an internationally known stress expert and entrepreneur. I would love to connect further with you to help you improve your health and wellbeing. If you are interested in learning more about worry and stress, please take a look at my popular 8 days, FREE E-course, Worry Journal.