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continued:
Exercise and stress: Get moving to manage stress
Put exercise and stress relief to work for you
A successful exercise program begins with a few simple steps.
- Consult with your doctor. If you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.
- Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes a week of moderate aerobic activity (think brisk walking or swimming) or 75 minutes a week of vigorous aerobic activity (such as running). If you're new to exercise, start at the moderate level and then add vigorous activity as your fitness improves.
- Do what you love. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.
- Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.
Stick with it
Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:
- Set SMART goals. Write down specific, measureable, attainable, relevant and time-limited goals. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.
- Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.
- Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.
- Exercise in increments. Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk, try three 10-minute walks instead. What's most important is making regular physical activity part of your lifestyle.
Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.
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References
- Seaward BL. Managing Stress: Principles and Strategies for Health and Well-Being. 6th ed. Sudbury, Mass.: Jones & Bartlett Publishers; 2009:512.
- Lehrer PM, et al. Principles and Practice of Stress Management. 3rd ed. New York, N.Y.: Guilford Press; 2007:333.
- Salmon P. Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review. 2001;21:33.
- Strohle A. Physical activity, exercise, depression and anxiety disorders. Journal of Neural Transmission. 2009;116:777.
- Smith C, et al. A randomised comparative trial of yoga and relaxation to reduce stress and anxiety. Complementary Therapies in Medicine. 2007;15:77.
- Barbour K, et al. Exercise as a treatment for depression and other psychiatric disorders. Journal of Cardiopulmonary Rehabilitation and Prevention. 2007;27:359.
- 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/PAGUIDELINES/guidelines/default.aspx. Accessed May 4, 2012.
- Writing SMART objectives. Centers for Disease Control and Prevention. http://www.cdc.gov/DHDSP/programs/nhdsp_program/evaluation_guides/smart_objectives.htm. Accessed May 4, 2012.
- Creagan ET (expert opinion). Mayo Clinic, Rochester, Minn. May 7, 2012.
- Physical activity for everyone: The benefits of physical activity. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/everyone/health/index.html. Accessed May 4, 2012.
- Thompson WR, et al. ACSM's Guidelines for Exercise Testing and Prescription. 8th ed. Philadelphia, Pa.: Wolters Kluwer Health Lippincott Williams & Wilkins; 2010:18.
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