5 Ways exercise can help minimize stress.

Many people find themselves creating a schedule for work, education, and family. We will schedule a time to shop for clothing, food, going to the dentist, and the doctor. Twice a year we may plan for a vacation. Most people will schedule a time to see a financial planner in order to prepare for retirement.

For some, exercise is not in their plan. Unfortunately, most people have to experience a health crisis before they make it a priority to exercise. Exercises should be thought of as an investment, in ourselves. Moreover, I believe it is one of the greatest expressions of self-love.

Here are 5 impactful results of incorporating 10 to 30 minutes of exercise a day to reduce stress.

1. Engaging in 10 to 15 minutes of cardio can reduce the levels of stress in the adrenal gland and cortisol. This will allow your body to relax in order to sleep better.

2. Performing 10 to 30 minutes of Yoga stretches will increase the endorphins in your brain and body. Endorphines are natural painkillers. Many times when our bodies are overstressed, we may feel pain in various parts of our bodies. This can reduce your quality of sleep. Yoga and/or stretching can help reduce your pain levels to get a restful sleep.

3. Incorporating Tai Chi and/or Qigong can increase your standing balance and mobility while reducing anxiety and depression. These modalities increase oxygen and blood flow throughout the body which will also help lower your blood pressure.

4. Walking 30 minutes a day can decrease the potential for heart disease, osteoporosis, and weight gain.

5. Getting a massage is a form of exercise. Massage will increase blood flow and assist the body with eliminating toxins. This will help your body relax and rest well, to restore and repair itself from daily stressful encounters.

Patricia Pointer, Massage Therapist, COTA, Coach, and Consultant.

Sources:

https://www.tmw-massagetherapy.com/blog/3-massage/25-massage-as-the-bodys-workout#:~:text=Keith%20Grant%2C%20head%20of%20the,than%20a%20day%20or%20two. https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health#:~:text=Just%2030%20minutes%20every%20day,diabetes%2C%20osteoporosis%20and%20some%20cancers. https://focus.psychiatryonline.org/doi/10.1176/appi.focus.20170042 https://www.health.harvard.edu/mind-and-mood/endorphins-the-brains-natural-pain-reliever#:~:text=Endorphins%20are%20the%20body's%20natural,general%20feeling%20of%20well%2Dbeing. https://www.health.harvard.edu/staying-healthy/exercising-to-relax#:~:text=Exercise%20reduces%20levels%20of%20the,natural%20painkillers%20and%20mood%20elevators.