Personal Trainer

Stress is a part of each and every one of our every day lives.  Who has time to worry about stress, right?  If we did have the time we wouldn’t be stressed in the first place.  A lot of us respond to the subject like that.  Stress has been linked to cardiovascular disease, obesity, diabetes, and more.  It is difficult to avoid and can negatively affect not only your well being but the success of your fitness program.

One of the best ways to relieve stress is through exercise.  By exercising, you are able to direct your attention towards physical activity.  This enables you to relax and to make a change in your routine or location.  Exercise gives you an outlet to disperse feelings of anger, fear and frustration.  People who exercise regularly state they feel better.  Regular exercise may increase the secretion of endorphins ( the bodies natural pain reliever) in the brain.  You’ve probably heard of the “runner’s high”.  It is when fit individuals are usually in high spirits after lengthy exercise.  This feeling is attributed to those endorphins released by the pituitary gland.

Exercise controls stress by leaving you less jittery and hyperactive after an exercise session.  Physical exercise not only makes you feel good about yourself, but people who participate in regular physical activity also tend to eat healthier.

A key ingredient in exercising for stress release is choosing an activity that you enjoy.  The last thing you need it to increase the stress level you are trying to bring down by participating in an activity you don’t like! Recreational sports such as tennis, volleyball, and racquetball, are activities that require vigorous activity, which rids your body of stressors.  It takes just 20 minutes of aerobic activity, most days of the week, to improve your ability to control stress.  Yoga is another excellent choice for an activity to reduce stress.  Yoga strengthens your body while at the same time relaxes your mind.

Where you exercise is as important as how you exercise.  Try to get outdoors and have a change of scenery.  As convenient as a corporate fitness center may be, you might find yourself working out with the same people who increased your stress level earlier that day!  Keep in mind your personality when working out.  If crowds stress you out, then stay away from overcrowded gym classes.  If you work alone most of the time, you may feel more relaxed in a group setting.

Besides regular exercise the American Heart Association recommends the following twelve strategies to reduce stress:

• Talk with family, friends, clergy or other trusted advisers about your concerns and stresses and ask for their support.
  

• Take 15 to 20 minutes a day to sit quietly, breathe deeply and think of a peaceful scene. 

• Learn to accept things you can't change. You don't have to solve all of life's problems.
   
• Count to 10 before answering or responding when you feel angry.
  

• Don't use smoking, drinking, overeating, drugs or caffeine to cope with stress. These make things worse. 

• Look for the good in situations instead of the bad.
  

•  Exercise regularly. Do something you enjoy, like walking, swimming, jogging, golfing, walking a pet, tai chi or cycling. Check with your doctor to determine what activity level is right for you. 

• Think ahead about what may upset you and try to avoid it. For example, spend less time with people who bother you. If you're still working or volunteering, cut back on your hours and adjust your schedule to avoid driving in rush-hour traffic.
   
• Plan productive solutions to problems. For example, talk with your neighbor if the dog next door bothers you, and set clear limits on how much you'll do for family members.
   
• Learn to say no. Don't promise too much. Give yourself enough time to get things done.
   
• Join a support group ... maybe for people with heart disease, for women, for men, for retired persons, or some other group with which you identify.
   
• Seek out a mental health professional or counselor if you can't cope on your own. Helping people is their specialty. Ask your doctor, family or friends for recommendations. If they can't help, ask your spiritual leader or a hospital social worker for some names.

  Exercise can help control your stress if you make time to exercise.  Regular exercise reduces anxiety and depression and helps you cope more effectively with psychological stress.  Stress relief is just a workout session away so why don’t you give it a try.