When you're stressed, it's easy to skip physical activities to save time, but that's precisely when it's especially important to take care of your body and move as much as possible.
You can better manage high stress levels in everyday life if you engage in continuous, preventive exercise.
Your resistance to stress increases significantly if you move for at least half an hour every day. Split it into two fifteen-minute sessions if that works better for you.
As long as you prioritize recovery, movement, and sleep, your body can handle stressful periods without harm.
If, however, you don't make time for exercise and recovery, you risk gradually developing exhaustion symptoms and, in the worst case, becoming burnt out.
Stress
Stress is a natural and necessary reaction in our bodies. When you become stressed, your stress hormones increase in the body, such as adrenaline and cortisol. Our bodies handle stress in different ways, and symptoms of long-term stress can therefore vary. If you have problems with a lot of stress in your life, you need to prioritize addressing it, as long-term stress is harmful, aging, and disease-promoting.
Adrenaline and noradrenaline
Adrenaline and noradrenaline are neither good nor bad – they are necessary for our survival. Stress hormones are released in the body when you feel threatened. It can be a direct threat like escaping from a lion, but also when you find yourself in a stressful situation, such as giving a presentation, going to a job interview, or arguing with your partner. If you've been stressed for a long time without recovery, you may gradually begin to feel anxious, restless, irritable, and have difficulty falling asleep due to the adrenaline.Everything that worries you or things you haven't had time to process are perceived by your brain as stress. Adrenaline is released and you get an unwelcome energy boost.
Cortisol
When it comes to cortisol, it's a relatively easy hormone to influence. Cortisol has a multitude of different functions. In acute stress situations, it can help you perform better, both physically and mentally, but high levels over the long term are not good. Often, it's enough to stop consuming stimulants such as caffeine and sugar, and focus on optimizing your sleep. B vitamins, especially vitamin B6, have good effects on stress levels, as does magnesium because it relaxes muscles, and zinc because it acts as an antagonist to cortisol.
Stress Management
When you are stressed and likewise when you exercise, the amount of adrenaline and cortisol in your body increases. But after you've exercised, the stress system relaxes and the secretion of stress hormones decreases. Exercise also burns stress hormones in the muscles and blood and helps you start your recovery. Exercise also releases endorphins in the brain that elevate your mood. When you exercise, you also get to stop thinking about what's stressing you, and you think about other things which gives your brain a valuable break. Try to exercise together with someone else. Social interaction can be destressing and strengthening for mental health.
Stress-preventive Exercise
Cardiovascular exercise has been shown to have very good effects on stress-related problems. Take a brisk walk, swim, or dance. The optimal amount is at least half an hour, three times a week, and the most important thing is to elevate your heart rate during the session. Cardiovascular exercise also has good effects on the brain as it receives more oxygen and blood. Additionally, cardiovascular exercise can reduce feelings of nervousness and anxiety, which in turn can prevent stress. Regular physical activity is also important for sleep.However, the most important thing is an active lifestyle, motion, and exercise, as the secretion of our stress hormone decreases after completing a workout regardless of the type of activity.
Remember to have fun! That's why dance is such a good form of exercise. You can find different workouts when you search on YouTube, such as fun 90s dance workouts.
Women can also adapt their exercise form according to where they are in their menstrual cycle.
Exercise Outdoors
If you have the opportunity, try to exercise outdoors. Being in nature can lower high blood pressure, reduce the risk of depression, and help reduce stress.
Strength Training
Strength training can also help you reduce your stress level. Additionally, you get stronger muscles, less pain, and better posture, which gives you better conditions for breathing correctly. And breathing is important for health.
Yoga and Qigong
Yoga can help reduce stress and make it easier to calm down. This is because yoga activates the parasympathetic system, the body's "rest and digest system." Qigong works in a similar way to yoga. Qigong is a combination of movement, mindfulness, and breathing.
Everyday Exercise
Find ways to exercise in your daily life! Take the stairs instead of the elevator. Get off the bus one stop early. Ride a bike instead of driving. Have meetings while walking outdoors, and so on. Find opportunities to incorporate more movement into your daily activities. Also reduce the time you spend sitting still. Stretch your legs and walk around at least once an hour if you have a sedentary job or studies. For those who don't move at all, it's about starting to do something, instead of nothing. Everything counts, and the only "wrong" thing you can do is to do nothing at all!
Recovery
It's not stress that's dangerous - it's the lack of recovery during stress. After exercise, a natural recovery begins. Focus on good sleep, rest, meditation, and mindful presence which are important for recovery. Meditation in particular is important for lowering cortisol levels. Try to incorporate 10-15 minutes of meditation, preferably both morning and evening. It doesn't take many days before you notice an effect. There are various relaxing guided meditations that you can find when searching on YouTube.
Summary
Exercise "burns" stress hormones and initiates recovery.
Exercise releases endorphins in the brain that elevate mood.
Continuous, preventive exercise helps you better handle high stress levels.
Do cardiovascular exercise at least half an hour, three times a week.
Strength train if possible, but no long or strenuous sessions.
Yoga, qigong, and meditation have fantastic effects on cortisol levels.
Attend yoga 1-3 times a week.
Meditate at least 10 minutes every day, preferably both morning and evening.
Do you have questions or tips about stress and exercise? Write a comment!
