Exercise has many positive side effects for your body - lower cholesterol, weight loss, more energy and endurance, aging more gracefully and even stress reduction!  Most exercise, from aerobics to weightlifting, can act as a stress reliever. Whether you are a self-proclaimed couch potato or just out of shape, you can still make a difference in your stress management with the simplest exercise - walking. Exercise will increase your overall health and sense of well-being.

Here are some direct stress-busting benefits of exercise.

·  Exercise pumps up your endorphins. Physical activity helps to increase the production of your brain’s feel-good neurotransmitters, called endorphins. Some people call it the runner’s high, but a nature hike can contribute to this same feeling.

·  Exercise shifts your focus of attention. After a game of softball, volleyball or several laps in the pool, you’ll often find that you’ve forgotten the day’s irritations and concentrated solely on how your body has been functioning. When you do regular exercise, you release your daily tensions through the movement and physical activity. Exercise can help you focus on your breathing, which can calm and clear your head reducing your stress.

·  Exercise improves mood and increases energy level. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise can improve your sleep, which is often disrupted by stress, depression and anxiety. Exercise will also increase you energy by helping stabilize blood sugar levels so you prevent the afternoon nap feeling.  

Something to remember when you start exercising for any reason…we all need to walk before we run. If you are sedentary, build up your fitness level gradually. Begin your program slowly so your chances of sticking with your build. You’ll have less risk of injury and reduce soreness as your body accommodates to the stress gradually. You’ll build endurance, feel accomplished and give your body time to ramp up; verses overdoing it and getting injured or too sore to be consistent. It’s kinda like brushing your teeth. You need to do it at least once a day and floss for good oral hygiene. When you build the habit it becomes part of your lifestyle. Brushing your teeth 5 times in one day or flossing 6 times doesn’t create carryover. After a day your teeth feel like they have hair on them and by day two- whew, dragon breath! Not to mention all the build up between the teeth because you haven’t flossed. You can’t bank up brushing and avoid it for a week; regular consistent brushing will keep your mouth and heart healthy. So, exercise accordingl yo a plan for success.

If you’re new to exercise, aim for about 20 to 30 minutes of exercise three to four days a week and increase gradually. That can even be split into 2 sessions if 20-30 together is daunting. For most healthy adults, the Department of Health and Human Services recommends getting at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running or a Tabata class) . This activity, preferably should be spread throughout the week. It also recommends strength training exercises at least twice a week.  To round out a balanced workout stretching and balance work should be part of your regime.

Lastly, do something you love. Activity/exercise should be something you look forward to. When you do you are rewarded with feeling great afterwards and you perpetuate the forward cycle of activity. Over time (3 months) your consistency pays off as the new habit become a lifestyle.

So, don’t swim laps if you don’t like to get your hair wet and don’t train for a marathon if you dislike running. Really, any form of activity can increase your fitness level while decreasing your stress and be your “exercise”.  If you like to dance, crank up the tunes. If you like to walk, find different locations to walk at to spice it up. Do something you enjoy with consistency and it will be easier to adopt an active lifestyle.

Check out the activity pyramid for my ideas of how to add activity/exercise to your life.