My Four Pillars of healthy weight loss
• Food • Activity • Mindset • Sleep
• ACTIVITY

How
Does Exercise
Help
With Stress?


Written by Robin Madell for Healthline
Physical activity improves your body’s ability to use oxygen and also improves blood flow. Both of these changes have a direct effect on your brain. Exercise also increases your brain’s production of endorphins. Endorphins are the “feel-good” neurotransmitters that are responsible for the coveted “runner’s high.” This is the sense of well-being and euphoria that many people experience after exercise.

Physical activity can also help take your mind off your worries. The repetitive motions involved in exercise promote a focus on your body, rather than your mind. By concentrating on the rhythm of your movements, you experience many of the same benefits of meditation while working out. Focusing on a single physical task can produce a sense of energy and optimism. This focus can help provide calmness and clarity.

Some people notice an improvement in their mood immediately after a workout. Those feelings don’t end there but generally become cumulative over time. Chances are, you will notice increased feelings of well-being as you stay committed to a consistent exercise routine.

In addition to having a direct effect on your stress levels, regular exercise also promotes optimum health in other ways. Improvements to your overall health may help indirectly moderate your stress levels. By improving your physical wellness and heart health, you’ll have less to feel stressed about.

Among some of its additional benefits, exercise can help:
  • strengthen your muscles and bones
  • strengthen your immunity, which can decrease your
  • risk of illness and infection
  • lower your blood pressure, sometimes as much as
  • some antihypertensive medications
  • boost levels of good cholesterol in your blood
  • improve your blood circulation
  • improve your ability to control weight
  • help you sleep better at night
  • boost your energy
  • improve your self-image

What Types of Exercise Help With Stress?
There are many ways to meet your weekly exercise targets. What type of physical activity should you choose?

You don’t need to be a marathon runner or elite athlete to experience stress relief from exercise. Almost any kind of exercise can be helpful.

For example, consider trying moderate aerobic exercises such as:
  • biking
  • brisk walking or jogging
  • swimming or doing water aerobics
  • playing tennis or racquetball
  • dancing
  • rowing

When it comes to muscle-strengthening exercises, consider trying weight lifting or activities with resistance bands.

Even something as simple as gardening or choosing to take the stairs rather than the elevator can give you an emotional lift.

Any type of exercise can increase your fitness and decrease your stress. However, it’s important to choose an activity that you enjoy rather than dread. If you don’t like the water, don’t choose swimming as your activity. If the thought of running makes you anxious, training for a 5K race won’t help relieve your stress. Try a variety of activities until you find some you enjoy. When you’re having fun, you’ll be more likely to stick with your workout routine.

Working out with someone else can also add to the stress-busting benefits of the workout. Sharing it with family members or friends can make exercise feel more like fun and less like work.☺️
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