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Relaxation techniques (9)
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Exercise and stress: Get moving to combat stress
Put exercise and stress relief to work for you
A successful exercise program begins with a few simple steps.
- Consult with your doctor. Begin any new fitness program by consulting with your health care professional, especially if you have any medical conditions or are obese.
- Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. Plus, if you begin your program slowly, chances are better you'll stick with it. If you're new to exercise, aim for about 20 to 30 minutes of exercise three to four days a week and increase gradually. For most healthy adults, the Department of Health and Human Services recommends getting at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week. It also recommends strength training exercises at least twice a week.
- Do what you love, and love what you do. Don't train for a marathon if you dislike running. 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.
Sticking 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 some goals. It's always a good idea to begin or modify a workout program with a goal in mind. 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.
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. 6th ed. Sudbury, Mass.: Jones and Bartlett Publishers. 2009:512.
- Sime WE. Exercise therapy for stress management. In: Lehrer PM, et al. Principles and practice of stress management. 3rd ed. Spring Street, 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/pdf/paguide.pdf. Accessed Feb. 6, 2009.
- Creagan ET (expert opinion). Mayo Clinic, Rochester, Minn. June 14, 2010.
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