- Catherine Maborukoje
- Exercise
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Fortunately, physical activity is one of the most effective ways to reduce stress and improve overall health.
After a long and stressful work week, it’s important to take time to unwind and recharge. While the temptation may be to simply collapse on the couch or bed, incorporating physical activity into our weekend can be a powerful way to reduce stress and improve our overall well-being.
Stress is a prevalent problem that can negatively affect one’s physical and emotional well-being.
Chronic stress can lead to a variety of health problems, including high blood pressure, heart disease, depression, and anxiety.
Fortunately, physical activity is one of the most effective ways to reduce stress and improve overall health.
Regular exercise has been shown to lower cortisol levels, the primary stress hormone, and increase the production of endorphins, which are natural mood boosters.
By incorporating stress-reducing exercises into our weekend routine, we can improve our physical and mental well-being and better manage the demands of daily life.
- Aerobic Exercise
Aerobic exercise, such as jogging, cycling, or brisk walking, can help reduce stress levels by releasing endorphins, the body’s natural feel-good chemicals. Aim for 30 minutes of moderate-intensity aerobic exercise most days of the week to experience the benefits.
- Yoga and Tai Chi
Mind-body practices like yoga and Tai Chi combine physical movements, breathing techniques, and meditation to promote relaxation and reduce stress. These exercises have been shown to reduce stress, anxiety, and depression, improve mood, and increase energy levels. Practice yoga or Tai Chi for 20-30 minutes a day to experience the benefits.
- Strength Training
Strength training exercises, such as squats, lunges, push-ups, and bicep curls, can help release endorphins and improve mood. Aim to do strength training exercises at least twice a week, focusing on major muscle groups like the legs, arms, and back.
- Swimming
Swimming is a low-impact exercise that can be both fun and effective in reducing stress. It releases neurochemicals that make the body feel good and can be therapeutic due to the repetitive motion of swimming strokes.
- Brisk Walk in Nature
Taking a brisk walk in nature can reduce stress levels by providing a break from daily activities and allowing you to breathe in fresh air and loosen up. A 60-minute walk in nature has been shown to reduce activity in the stress-processing area of the brain.
- Dancing
Dancing can be a great way to reduce stress, especially if we enjoy it. Dancing for at least 150 minutes per week can reduce stress, depressive symptoms, and anxiety. It also releases oxytocin, a chemical that promotes feelings of bonding and relaxation.
- Stretching
Stretching can be a simple yet effective way to reduce stress. It helps to relax muscles and reduce tension, which can be especially beneficial after a workout. Make sure to warm up before starting any exercise and stretch afterwards to avoid injury and reduce stress.
To maximise the benefits of exercise for stress release, let’s constantly remember to listen to our bodies, choose activities we enjoy, and exercise in a peaceful atmosphere.
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