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Health Care
Cardio Can Do
"All exercise is good, but aerobic exercise is the best when it comes to stress reduction because it does increase oxygen circulation and generally uses the body more effectively and efficiently," says Walker. "Aerobic exercise also produces endorphins, which is a natural chemical similar to morphine that is released in the brain during strenuous exercise."
The creation of endorphins can make us feel happy and relaxed, effectively reducing stress.
"For the max endorphin benefit, you should be doing at least thirty minutes of exercise 3-4 times a week at 60%-80% percent of your maximum heart rate," says Todd Durkin, - the American Council on Exercise.
Stressless Exercises
Additionally, consider yoga and tai chi, also good stress relievers.
"While they don't get your heart rate up like cardio, they absolutely reduce the effects of stress, such as short and shallow breathing, by focusing on deep breathing and calming exercises," says Durkin, the 2004 IDEA personal trainer of the year.
"Although exercises like yoga, Pilates, and tai chi may not produce enough lactic acid to induce a significant endorphin release, this does not hinder their effectiveness," says Pittsley. "These exercises increase strength, flexibility, balance control, and induce numerous psychological benefits."
Include strengthening exercises in your plan.
"Whether with ... weights or rubber cords, strength training helps your metabolism, it helps you tone, and it's a great outlet for releasing stress. It's very therapeutic and challenging for your body," says Durkin.
Quick Stress Tips
1. Take a walk. "Walk to the water cooler," says Durkin. "Get out of your chair and get your legs moving for a few minutes at a brisk pace."
"Instead of driving around the mall parking lot for 10 minutes looking for that great parking space, save your time, gas money, and health by taking the furthest spot in the lot," suggests Pittsley. "There is nothing like a brisk walk to get your legs moving and heart pumping."
2. Better Break. "If you have a half-hour lunch, spend 20 minutes of it exercising, and then grab your lunch and eat it at your desk," says Durkin. "You'll feel a lot better in the afternoon after you exercise."
3. Office Furniture. Stretch against your office desk, wall, or chair.
"Activate the large muscles in your legs by doing a set of 10 squats," says Pittsley. "To do this, simply find a chair and slowly lower yourself until your behind slightly touches the chair. Finally, raise yourself back up slowly."
Your Choice
Just choose what works for you. Inside/outside. Light/heavy. Sports/gym. Consider a change of lifestyle that incorporates more activity.
"There's no magic pill. Whatever people enjoy doing is great," says Durkin. "Whether it is power walking, running, Pilates, yoga, or weights, the most important thing is that people carve out three to four times a week when they can exercise for 20-30 minutes and really get their heart rates up to reduce the negative effects of stress and anxiety."
SOURCES: Todd Durkin, spokesman, American Council on Exercise. Jesse Pittsley, PhD, spokesperson, American Society for Exercise Physiologists; assistant professor, Winston-Salem State University, Winston-Salem, N.C. Eugene Walker, author, Learn to Relax: Proven Techniques for Reducing Stress, Tension, and Anxiety -- and Promoting Peak Performance; professor of psychology, University of Oklahoma.
