Exercises for Stress Management

While it is not possible to eliminate stress completely there are things that you can do to minimize the damage that stress can cause. Exercise is perhaps the most effective tool in stress management. It can benefit you in so many ways and reduces stress in more ways than one. While it may be difficult to get started or even to commit to a regular fitness program it is important to get in some physical activity whenever possible.

Different types of exercise perform different functions. The two main categories of exercise are aerobic and anaerobic. Aerobic exercise is sustained activity that uses the major muscle groups. Examples of aerobic exercise are running, swimming, bicycling. These types of exercise increase heart and respiratory rate and circulate oxygen through the body. In order to be most effective and to reach a level of conditioning and improve overall health this type of exercise should be done 3 times a week for at least 20 minutes. Anaerobic or low impact exercises do not sustain the training heart rate for very long. They do however improve muscle strength, flexibility and are a good outlet to release those negative feelings associated with stress. Strengthening exercises are not as effective as aerobic exercise but are helpful to the body in performing aerobic exercises and many find them to be great stress relievers. It is important to note that too much vigorous exercise can cause the same effects as stress can cause damage to your system. This is why it is vital that exercise is begun gradually and increased gradually.

Before doing any type of exercise it is important to stretch. Stretching is also a great way to relax or to relieve a little pressure in times of stress when you are unable to get out and exercise. There are a few simple steps that you can do whenever and wherever you feel the need to help you to relax.

To begin take up to ten deep breathes. Roll your neck and drop your chin to your chest. Next roll your head from shoulder to front to shoulder to back and repeat alternating directions. To loosen up more of your body you can sit upright in a chair, lift your arms over your head and swing them down back and forward, like you are doing the backstroke. Repeat 5-10 times. Then you can stand up and stretch your hands high over

Your head slightly bend the knees and reach down and touch your toes. Stand with your hands on hips, legs apart. Bend toward at the waist until your upper torso is parallel with the floor. Still bending at the waist, rotate your upper body and head first to the right, then to the left and then to the front. Repeat 5-10 times. To loosen up your back and to release all of that pent up tension sit at the edge of your chair feet flat, and lean forward, chest on knees, hands and head hanging loosely down. Slowly unroll your back, until you are sitting upright.

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