EXERCISE IS A PIVOTAL TOOL IN THE BATTLE AGAINST STRESS (COVID CALLING YOU)

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Last year was rough in a lot of ways. The pandemic broke out, and many people experienced personal issues that ramped up stress all the more.

When times are tough, it’s not unusual for people to neglect their physical health by eating poorly and eschewing regular exercise. But when you begin to work toward a healthy lifestyle and adding a physical exercise regime to your self-care plan, the advantages go far beyond the usual benefits of weight loss and muscle-toning. In fact, per Harvard Health Publishing, stress hormones take a backseat to feel-good chemistry, not only in the moment but long-term.

If you’re ready to reap those benefits, these tips can help you get started.

Benefits of exercise

Exercise helps maintain weight and tone and build muscle tone, which of course helps boost self-esteem. It does more than that, though. Exercise relieves physical and psychological stress. It releases the same neurotransmitters to create a feel-good rush that certain psychoactive substances also release. The difference, however, is that the natural release of endorphins and dopamine, which promote positive, happy feelings, does not harm the body or alter brain chemistry in negative ways. 

Exercise heals, cultivates and maintains mind-body connection and fitness. It can create a Zen-like state during activity. It can improve your sense of concentration, mental wellness and physical well-being. It takes only five minutes of exercising to trigger the body’s anti-anxiety responses, which in turn helps to control and reduce the effects of anxiety or other mood disorders.

Exercise gradually reboots healthy sleep patterns. Many people suffer from poor sleep when under stress -- either too much or too little sleep. However, physical activity improves a physically restorative sleep phase that boosts immune function, controls stress and anxiety and maintains cardiac health.

Which exercise is right for you?

According to the Anxiety and Depression Association of America (ADAA), seven out of 10 adults indicate that they experience daily anxiety or stress. Over 15 percent of people have incorporated exercise into their lifestyles to help manage that stress. In the ADAA poll, the most popular exercise activities included walking (29 percent), running (20 percent), and yoga (11 percent).

Try a variety of activities to see what works for you. Most experts recommend a blend of aerobic and anaerobic activities for the best benefit. If you’re just starting on a new fitness program, start slowly with small, achievable goals that you increase as your fitness increases.

Find your motivation

Keeping track of your progress will help you identify your achievements and encourage you to keep going. Working out with a partner or coach can help you stick to your new program.

You might be surprised to find that simply playing music can also be a big motivator. Of course, playing your favorite jam can be tough if you’re outside jogging or at the gym. You can keep your phone handy with an armband and slip in a pair of earbuds. Being able to keep music on can help you stay in rhythm and keep a positive mindset, both of which can help you stick to your program. Studies suggest that it will even help you work out longer.

Choose your workout

There are a few types of exercises to consider when developing your regimen:

Aerobic exercises decrease tension, elevate and stabilize moods, improve self-esteem and enhance sleep by stimulating heart and breathing rates to increase and sustain you throughout your exercise session.

Aerobic (or cardio) exercises include spinning, running, swimming, hiking, walking, cardio classes, cross country skiing and boxing. Cardio workouts prevent or reduce the chances of developing certain cancers, diabetes, osteoporosis, depression and cardiovascular disease.

Anaerobic exercises include brief bursts of physical activity (sprinting or weightlifting) in which the oxygen demand surpasses the oxygen supply. The energy your muscles store fuels anaerobic activity through glycolysis—glycogen breaks down into glucose to quickly produce energy. The process also produces lactic acid, which causes muscle fatigue and, sometimes, cramps.

Anaerobic exercises build and maintain lean muscle mass, boost metabolism, strengthen muscles to protect joints, increase bone density and strength and improve energy. Powerlifting, cycling/running sprints and jumping are anaerobic exercises as is HIIT, or High-Intensity Interval Training.

Cultivate a healthy obsession

Good habits are important to our health. Create a routine in which you schedule daily activity. Prioritizing fitness and incorporating it as a healthy habit into your new, healthy lifestyle will provide a positive way to cope during stressful times.

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