We all get stressed from time to time but the physical and emotional consequences of chronic stress can negatively impact your health — physically, mentally and spiritually. Almost any form of movement can help decrease stress so take care of yourself by being active. Although aerobic exercise that elevates the heart rate like jogging, cycling and dancing are the fastest way to release stress-busting endorphins, absolutely any form of exercise is beneficial.
Start small — just breathe! Breathing exercises are a powerful means of helping you re-center when you find yourself feeling overwhelmed with stress. Deep, diaphragmatic breathing immediately increases the supply of oxygen to the brain, promoting a state of calmness. By giving our conscious minds something to focus on, we’re making it easier to let other thoughts leave our minds. Get comfortable — you can be seated or lying down. Take a deep, cleansing breath in through your nose filling your lungs with air. Fully exhale through your nose and repeat at least 3 times.
Unplug and go outside — Whether it’s a walk on the beach, a gentle hike in the woods or a quick stroll around the block, getting outdoors and connecting with nature will almost always calm you down.
Be kind to yourself — Any movement is better than nothing and will improve your quality of life. Simply getting up and moving around is a powerful way to reduce stress. Perform simple stretches, hold a few Yoga poses or even do a few push-ups, squats or lunges.
If you find yourself feeling tense and need a quick release that you can do anywhere, try the following spinal articulation exercise:
Stand against a wall with your feet hip width apart and 12 inches away from the wall. Inhale deeply. As you slowly exhale, peel your spine away from the wall leading with your head, followed by your neck, shoulders and ribs while pressing your hips into the wall. Roll back up, vertebrae by vertebrae to create more space and length in your spine. Repeat 5 times.
Celebrate micro-achievements — Setting high goals like working out every day for 2 hours can be exhausting and disempowering. Taking time to reward yourself for reaching a milestone will motivate you to keep going. Recognize your accomplishments and be proud of your success.
Other benefits of regular physical activity include more restful sleep, improved digestion and increased energy and cardiovascular health. Honor thy body and take an active role in your well-being.
Dana Brown is director of Operations at Privé-Swiss Fitness, an award-winning boutique fitness studio, located at 1587 Boston Post Road, Westbrook, 757 Boston Post Road, Madison and 57 Main St., Ivoryton; phone: 860-391-8735; website: www.priveswissfitness.com.
