Transcript Physical Exercises that can reduce *STRESS

Stress Management
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“Stress is an inevitable part of life. Seven out
of ten adults in the United States say they
experience stress or anxiety daily, and most
say it interferes at least moderately with their
lives, according to the most recent ADAA
survey on stress and anxiety disorders. When
the American Psychological Association
surveyed people in 2008, more people
reported physical and emotional symptoms
due to stress than they did in 2007, and nearly
half reported that their stress has increased in
the past year.”
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“It’s impossible to eliminate, but you can learn
to manage stress, and most people usually do.
According to a recent ADAA online poll, some
14 percent of people make use of regular
exercise to cope with stress. Others reported
talking to friends or family (18 percent);
sleeping (17 percent); watching movies or TV
(14 percent), as well as eating (14 percent) and
listening to music (13 percent).”
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Almonds
Brown Rice
Green Vegetables
Sunflower Seeds
Bananas
Fruits
Tuna
Ginger Tea
Beef
Milk
Blueberries
Foods for Stress Relief
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Dizziness
Feeling out of it
General Aches and Pains
Headaches
Indigestion or Acid Reflux Systems
Increase of Appetite
Problems Sleeping
Weight gain or loss
Irritability, impatience or forgetfulness
Warning Signs of Stress
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Heart Disease
Cancer
Lung problems
Accidents
Cirrhosis of the liver
Suicide
Stress is linked to 6 of the leading
causes of death
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Find a calendar system that works
Work at the same time each day to develop a
routine
Keep your class syllabus close
Create your perfect study space
Eliminate social distractions
Try some tricks
Take a break from multi-tasking
Turn to classmates for support
Recognize when it’s not working
Tips for managing stress
with online classes
Physical Exercises
that can help reduce
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Regular exercise has been proven to help:
Reduce stress
Ward off anxiety and feelings of depression
Boost self-esteem
Improve sleep
Exercise also has these added health benefits:
It strengthens your heart.
It increases energy levels.
It lowers blood pressure.
It improves muscle tone and strength.
It strengthens and builds bones.
It helps reduce body fat.
It makes you look fit and healthy.
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“Scientists have found that regular
participation in aerobic exercise has been
shown to decrease overall levels of tension,
elevate and stabilize mood, improve sleep, and
improve self-esteem. Even five minutes of
aerobic exercise can stimulate anti-anxiety
effects.”
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“When life’s annoyances and frustrating
situations build up, leave you will feeling
stressed.” Do some form of high-energy
exercise’s like boxing, zumba, fast pace walking
or even aerobics' can provide an effective
release of these negative emotions, in your
body.
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Exercise can decrease ‘stress hormones' like
cortisol, and increase endorphins, your body's
‘feels-good’ and it, gives your mood a natural
boost.
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Exercise: Will strengthen your body and it will
give you inner peace.
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Physical activity itself can take your mind off of
your problems and either redirect it on the
activity at hand.
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Lets look at some ways to Relief Stress with
Physical Exercise:
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Breathing exercises are most effective when:
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You’re feeling stressed or overwhelmed and
want to calm down quickly.
You’re stressed and you want to think more
clearly.
You want to release tension in your body.
You’re feeling frustrated and want to ‘slow
things down.’
You’re in the middle of an altercation and you
want to feel more centered
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Lets start with a Breathing
Exercise
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Here's How: (To Breath)
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Sit or stand in a relaxed position.
Slowly inhale through your nose, counting to five in your head.
Let the air out from your mouth, counting to eight in your head as
it leaves your lungs. Repeat several times. That’s it!
Tips:
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As you breathe, let your abdomen expand outward, rather than
raising your shoulders. This is a more relaxed and natural way to
breathe, and helps your lungs fill themselves more fully with fresh
air, releasing more “old” air.
You can do this just a few times to release tension, or for several
minutes as a form of meditation.
If you like, you can make your throat a little tighter as you exhale
so the air comes out like a whisper. This type of breathing is used
in some forms of yoga and can add additional tension relief.
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You can enjoy a double dose of stress-relief
with the combined benefits of exercise and
fun with friends. Like working out in the
gym with a buddy, playing softball in a
league or taking a walk or hike with a friend,
having others work out with you can make
you feel good as well as help motivate you to
push harder to get a better workout without it
feeling so much like ‘work’.
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Sex
You probably already know that sex is a great
tension reliever, but have you officially thought
of it as a stress-relieving practice? Perhaps you
should. The physical benefits of sex are
numerous, and most of them work very well
toward relieving stress. Sadly, many people
have less sex when their stress levels are high.
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So, Get Up and Workout and Relief that
Stress!!!
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http://www.webmd.com
http://www.adaa.org
http://www.nhs.uk/news/2008/04April/Pages/P
hysicalactivityreducesstress.aspx
(http://stress.about.com/od/programsandpracti
ces/a/exercise.htm)
References