HOW EXERCISE HELPS TO RELIEVE STRESS.

We live in a world where stress is obviously inevitable. Everyone face stress in various forms hence the need for this write up.

Stress is a natural response to a perceived threat. It occurs when you’re under pressure. It’s a normal part of life. You can be stressed when you think of the number of bills you have to pay or the challenges that life throws at you. Stress is the body’s way of coping with a perceived threat. It’s also what happens when you feel like people are demanding things of you, and you can’t seem to meet those expectations. It can set in after dealing with the loss of a loved one while going through a divorce or even after a tough day at work.

Oh, I can’t forget to tell you that Stress has its positive side. Stress can also help you rise to meet challenges. It’s what keeps you on your toes during a presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you to study for an exam

When you are stressed up, your body release stress hormones called Cortisol, a steroid hormone, produced by the adrenal gland. Once cortisol is released into the bloodstream, that’s when we begin to feel differently. The hormone cortisol helps you respond quickly. However, excess amounts of it in your system will cause you to metabolize glucose faster than you usually would. If you’re always flooded with cortisol, you can gain weight as a result. In excess amount, your heart starts pumping blood faster than normal, your heart rate increase, and you begin to feel uneasy, your blood pressure goes up, and your energy supply increases

Learning more about the different types and periods of stress can help individuals learn how to battle stress

 

Physical Stress

This is a common type of stress which refers to actual physical activities that affects the human body badly. One good example is Traveling frequently to different time zones. This can affect your sleeping pattern. Not getting enough sleep can induce a stress condition. Spending too many hours on your feet or working long hours can also lead to stress

Other types of stress are Emotional Stress, Traumatic Stress. If not attended to, they can lead to either Acute or Chronic Stress conditions.

It causes people to feel sick and tired and may lead some to contemplate suicide. As a matter of fact, many that commit suicide do so because they do not know how to unwind and to manage stress conditions

 

 

How do you know if you’re stressed?

Research has shown that the following symptoms are stress indicators. Stomach issues like diarrhea or constipation, Memory problems, Sexual issues including loss of interest,  Aches and pains Stiff neck Weight loss,  weight gain,  headaches or migraines Substance abuse (drugs and alcohol) feeling of weakness or Lack of energy, Fatigue, Insomnia Oversleeping, feeling easily frustrated, Being moody, Feeling like you’re losing control, difficulty relaxing, Inability to quiet your thoughts, Low self-esteem, thoughts of worthlessness, pervasive worrying, racing thoughts, disorganization, trouble focusing, Impaired judgment and being pessimistic. The list goes on. When you feel any of these, please pay attention to yourself.

 

 STRESS MANAGEMENT

One natural way of managing stress is to engage in Exercise. Exercise and other physical activity produce endorphins—a chemical in the brains that act as natural painkillers and mood elevators—and also improve the ability to sleep, which in turn reduces stress.  Even five minutes of aerobic exercise can stimulate anti-anxiety effects and ultimately reduce your cortisol level. Any type of physical activity that increases your heart rate is sure to reduce stress

You can start out with simple exercise like Deep breathing. Find a comfortable position, like sitting in a chair or lying on your back. Put your left hand on your stomach and your right hand on your chest. Breathe in slowly and deeply through your nose and breathe out slowly and gently through pursed lips, like you are blowing.

If you love music, you can try Dancing, its fun and relaxing. Get groovy and dance away your stress with musics like Makossa, reggae, Salsa and Samba mixed with Zumba workout.

You can also try Outdoor activities like Horse ridding, brisk walking, running, playing games of your choice, either football, table tennis or any other game.

Physical exercise is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function.

Make a commitment to yourself that you’ll participate in relaxing exercises. This might mean in engaging in meditation, yoga, walking, or deep breathing techniques.

Try as much as you can to participate in physical exercise for at least 30 minutes per day of activity. That could be walking, yoga, running or swimming. Do a relaxing activity, whatever makes you feel calm.

It is very important to note here that during exercise, there is the increase in the generation of oxygen free radicals (which interfere with the cells ability to function normally) and lipid peroxidation, hence the need for high strength Vitamin C, an antioxidant to help reverse some of the oxidative damage that occur during exercise. Vitamin C also aids in tissue repair. I recommend Calgovit Vitamin C 1000mg for you.

In conclusion, Set Goals and Priorities to prevent your body being pushed to defend you against a potential threat by engaging in scheduled daily exercise. The body’s biological response to stress is to fight it. It wants to protect you. That’s why hormones are propelled into action and telling your body that something dangerous is happening. Your body and mind typically recover from short-term episodes of stress. However, if you’re exposed to long-term instances of stress, you’ll start to see a decline in your health. It may begin to hurt, or you could have numbness or tingling in your body. Stress can affect each one of us in different ways. Regardless of how it impacts you, develop the habit of regular execise to keep your body and soul in shape.

Being healthy and fit isn’t a fad or a trend, it’s a life style. Before you may claim that you do not have time, remember that one hour work out is just four (4) percent of your day, so no excuse. Therefore, take care of your body, it’s the only place you have to live in.

 

 

Onwudiwe Jackson

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