How exercising can be a stress reliever for you

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  Physical activity improves your body’s ability to use oxygen and also improves blood flow. Both of these changes have a direct effect on your brain. Which also helps in taking all  your worries out of your mind. Some people notice an improvement in their mood immediately after a workout or after a proper exercising. Those feelings don’t end there, but generally become cumulative over time. Chances are, you will notice increased feelings of well-being as you stay committed to a consistent exercise routine.

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Benefits of exercising:

It increases your overall health and your sense of well-being.

  • Help you control your weight

It plays an important role in controlling your weight and preventing you from obesity along with diet To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must burn more calories than you eat and drink.

 Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as very high cholesterol, coronary artery disease , and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.

  • It might make you age slower

Exercise has been shown to lengthen lifespan by as much as five years. Exercise may slow down the aging of cells. As humans get older and their cells divide over and over again, their telomeres the protective caps on the end of chromosomes—get shorter.

  • It’ll make your skin look better

Aerobic exercise revs up blood flow to the skin, delivering oxygen and nutrients that   improve skin health and even help wounds heal faster. It also add more blood vessels and tiny capillaries to the skin, too. When you exercise, your muscles generate a lot of heat, which you have to give up to the environment so your body temperature doesn’t get too high.The heat in the muscle transfers to the blood, which shuttles it to the skin; it can then escape into the atmosphere.

Healthy diet means healthy skin, so eat healthy and be healthy.

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  • Improve your sleep

       Exercise can help you to fall asleep faster and stay asleep longer.

  •        Help you quit smoking

Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.

A successful exercise program begins with a few simple steps:

  • Consult with your doctor- If you haven’t exercised for some time or you have health concerns, then you must 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 of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity can include running or biking. Greater amounts of exercise will provide even greater health benefits.

  • Do what  you enjoy-Almost 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, dancing, bicycling, yoga, gardening, weightlifting and swimming.

 In your schedule, you may need to do a morning workout one day and an evening activity the next. But carving out some time to move every day helps you make your exercise program an ongoing priority. Aim to include exercise in your schedule throughout your week.

Types of Exercise that can Help With Stress

   

  Yoga

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 Yoga, an excellent stress-relief exercise, involves a series of moving and stationary poses, or postures, combined with deep breathing. A mind-body exercise, yoga can strengthen your body’s natural relaxation response and bring you into a healthy balance. For stress relief, do gentle yoga or yoga for beginners to get relief from stress.

Aerobic exercise

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Aerobic exercise is key for your head, just as it is for your heart. Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It’s a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression

Try some moderate aerobic exercises example:

  • biking
  • brisk walking or jogging
  • swimming or doing water aerobics
  • playing tennis or racquetball
  • dancing
  • rowing


Even something as simple as gardening or choosing to take the stairs rather than the elevator can give you an emotional lift.

Breathing exercise

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1. Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use.

2. Hold your breath briefly.

3. Exhale slowly, thinking “relax.”

4. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly.

Deep breathing is easy to learn. You can do it at any time, in any place. You can use deep breathing to help dissipate stress as it occurs. Practice the routine in advance; then use it when you need it most. If you find it helpful, consider repeating the exercise four to six times a day.

 Dancing

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Dancing has many physical, mental and even emotional benefits. It’s a great workout that improves grace and agility as it raises your heart rate and researchers have found that people who ballroom dance twice a week have less risk of developing dementia, perhaps because learning new steps challenges your brain too.

Dancing also fosters a sense of community and connection to other people, which lowers stress levels and boosts happiness.

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 swimming or a meditation or simply walking on a empty road. Just do it what you love — 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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