With the everyday hustle and bustle of life it can be hard to switch off sometimes.
Exercise can be a fantastic way to switch off and allow you to focus on something other than the stress of life. With that in mind I’m Savvy has put some tips together to how you can combat stress through exercise.
The Importance of Exercise
While stress can help you keep focused on your work and everyday life, too much stress can have a huge negative impact on your health. But there are ways to help combat it.
Exercise is one such solution.
To understand the importance of exercise and how it can help you beat stress, you need to first make sure you know how stress has an impact on your body. If you encounter a stressful situation, the brain releases cortisol into your bloodstream, which in turn speeds up your heartbeat, this process gives your brain more oxygen, and provides a sudden burst of energy by increasing the glucose levels in your bloodstream. These temporary elevations
will return to normal once the threat goes away.
If you stress excessively, constant increases in cortisol can have an impact and there can be an increased risk of several serious health disorders, including heart disease and obesity.
Regular exercise can help prevent health risks due to overexposure to cortisol by lowering the cortisol levels a short sessions of moderate exercise may help reduce cortisol levels helping to reducing stress.
Therefore, the more you train, the better equipped your body will be at handling stress and decrease the need to release cortisol.
Types of exercise that help be a Stress Buster.
Running, weightlifting, spin, fitness classes can all help beat stress. The most important thing to remember is to find an exercise that you enjoy, as the key is consistency.
To benefit to the max you should exercise at least 3 to 5 days a week for at least 15 minutes to an hour and make sure your work out increases your hear rate. If you haven’t exercised in a while you may need to start with a few gentle exercises before increasing the intensity.
High intensity workouts
There is nothing better than taking your stress out on a punch bag to let off some steam, but be careful not to overdo it as exercise at high
intensity will release more cortisol and adrenaline, meaning that the more intense the workout the more stress hormones you will produce. Aerobic exercise including walking, running, swimming, at a low to moderate exercise intensity will be stress reducing and have less of an impact on your body.
Your diet can have a huge impact on controlling stress. You should never skip meals, and try to eat at regular times of the day as this will help keep your blood sugar level stable, especially if you eat protein and good fats t with each meal.
Make sure you don’t rush your meal times, it is important that you take your time to eat and digest your foods.
There are a few rules that will help you have a balanced diet and sticking to these principle will definitely help.
- Eat Fruit on its own.
- Eat protein with fibrous veg.
- Add a supplement to your meal programme.
- Avoid eating a heavy meal prior to exercise.
- Stay away from processed junk foods and snacks.
Get advice from a professional
Whilst you can get all the information from the internet to help you battle stress and kick start that new program, you may want to start with the advice of a professional fitness instructor or nutritionist. There are plenty of local gyms and fitness classes where you can get great advice that will spur you on.