Stress relief through exercise -
Herbert Benson. Here's an outline of what Dr. Benson has termed as the relaxation response:. Select a time and place that will be free of distractions and interruption.
A semi-darkened room is often best; it should be quiet and private. If possible, wait two hours after you eat before you meditate and empty your bladder before you get started. Get comfortable. Find a body position that will allow your body to relax so that physical signals of discomfort will not intrude on your mental processes.
Breathe slowly and deeply, allowing your mind to become aware of your rhythmic respirations. Achieve a relaxed, passive mental attitude. Close your eyes to block out visual stimuli. Try to let your mind go blank, blocking out thoughts and worries.
Concentrate on a mental device. Most people use a mantra, a simple word or syllable that is repeated over and over again in a rhythmic, chant-like fashion.
You can repeat your mantra silently or say it aloud. It's the act of repetition that counts, not the content of the phrase; even the word "one" will do nicely. Some meditators prefer to stare at a fixed object instead of repeating a mantra.
In either case, the goal is to focus your attention on a neutral object, thus blocking out ordinary thoughts and sensations. Meditation is the most demanding of the autoregulation techniques, but it's also the most beneficial and rewarding. Once you've mastered meditation, you'll probably look forward to devoting 20 minutes to it once or twice a day.
Stressed muscles are tight, tense muscles. By learning to relax your muscles, you will be able to use your body to dissipate stress. Muscle relaxation takes a bit longer to learn than deep breathing. It also takes more time. But even if this form of relaxation takes a little effort, it can be a useful part of your stress control program.
Here's how it works:. Progressive muscle relaxation is best performed in a quiet, secluded place. You should be comfortably seated or stretched out on a firm mattress or mat.
Until you learn the routine, have a friend recite the directions or listen to them on a tape, which you can prerecord yourself. Progressive muscle relaxation focuses sequentially on the major muscle groups.
Tighten each muscle and maintain the contraction 20 seconds before slowly releasing it. As the muscle relaxes, concentrate on the release of tension and the sensation of relaxation. Start with your facial muscles, then work down the body. The entire routine should take 12 to 15 minutes.
Practice it twice daily, expecting to master the technique and experience some relief of stress in about two weeks.
Few things are more stressful than illness. Many forms of exercise reduce stress directly, and by preventing bodily illness, exercise has extra benefits for the mind. Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar.
Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia memory loss.
Exercise slows the aging process, increases energy, and prolongs life. Except during illness, you should exercise nearly every day. That doesn't necessarily mean hitting the gym or training for a marathon. But it does mean 30 to 40 minutes of moderate exercise such as walking or 15 to 20 minutes of vigorous exercise.
More is even better, but the first steps provide the most benefit. Aim to walk at least two miles a day, or do the equivalent amount of another activity. You can do it all at once or in to minute chunks if that fits your schedule better.
Add a little strength training and stretching two to three times a week, and you'll have an excellent, balanced program for health and stress reduction. And if you need more help with stress, consider autoregulation exercises involving deep breathing or muscular relaxation.
Remember, too, that mental exercises are the time-honored ways to cut stress see box. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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by Joshua Jamias. Why does exercise reduce stress and anxiety? Yoga This well-known form of exercise also serves as a form of meditation. Related: Why It's Good for You to Exercise Outdoors Cardio workouts Running, cycling, and swimming are all different forms of cardio exercise that are great for the heart and lungs.
Related: 5 Reasons to Have an Exercise Buddy Martial arts From karate to Brazilian Jiu-Jitsu, various forms of martial arts are effective ways to reduce anxiety and stress through exercise.
About The Author Joshua Jamias is online marketer and freelance writer. Related Articles. Learn how to keep your family safe while traveling. Healthy Living 4 Reasons Why Hugs Are Good for You The world would be so much better if we could just hug everything out.
Make your world better with the all-powerful hug. Seaward BL. Physical exercise: Flushing out the stress hormones. In: Essentials of Managing Stress. Bodenheimer T, et al. Goal-setting for behavior change in primary care: An exploration and status report.
Patient Education and Counseling. Locke E, et al. Building a practically useful theory of goal setting and task motivation: A year odyssey. American Psychologist. Olpin M, et al. Healthy lifestyles. In: Stress Management for Life. Cengage Learning; Laskwoski ER expert opinion.
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Exeercise research Strezs little risk of infection from prostate biopsies. Discrimination at work Healing through proper nutrition linked to high blood pressure. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? If exercise were available as a pill, experts say, everyone would be taking it. One reason is that exercise is very good at defusing stress. Mayo Clinic offers appointments in Arizona, Throuh and Minnesota and at Exerise Clinic Health System locations. Metabolic support for digestive health in almost Strdss form can exrrcise as a Strss reliever. Througg Healing through proper nutrition can boost your feel-good endorphins and Healing through proper nutrition you from daily worries. You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress. Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or even if you're out of shape, you can still make a little exercise go a long way toward stress management.
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