We all know that the mind and body are connected and, as a result, our emotions play a big part in determining our health. Doctors are constantly seeing patients who have symptoms that are related to stress and anxiety and their advice regards relaxation, good diet and exercise (as well as examining the source of the stress).
The immune system can be adversely affected by too much stress and tension has been found to contribute to a variety of illnesses and diseases so perhaps it’s time to endorse; ‘Don’t worry, be happy’ and introduce some calming exercises into your day to help reduce the tension of your hectic lifestyle.
Physical exercise is one of the most effective ways of relieving stress. Exercising the body regularly is very successful in managing stress, on its own or as a part of a stress management plan. Getting into better shape improves your mental health as well as your physical health. When we physically exert ourselves, the body releases chemical substances (endorphins) that are similar in nature to opiates. These natural substances produced by our own bodies are free of side effects, except for making us feel good.
When it comes to stress management, every little bit of exercise counts. Don’t think if you can’t commit to a stringent fitness routine that it’s useless. It’s not. What motivates people to do more of something is to do little of something.
Remember to check with your doctor to make sure you can participate in some gentle exercises first.
The gentle flowing movements of Tai Chi can treat your entire body to a gentle and relaxing workout. This is a form of exercise that will leave you feeling calm, refreshed and energised so the beginning of the day could be a best time to indulge. If you want to experience a positive frame of mind without puffing, panting and sweating, then Tai Chi is for you. Such exercises are suitable for those with limited mobility and you get out of it what you decide to put into it. Many people find 15 minutes a day is adequate for them to feel the tranquillity and energy they need to enjoy the day. The best way to learn Tai Chi is to find a good teacher. You need to find the right one for you. Also, check out http://www.everyday-taichi.com/index.html for more information and advice.
Yoga promotes better health through movement. It allows you to breathe slowly; which if you are able to develop as a habit through practising yoga daily will most certainly lower anxiety and stress levels. You also have the added bonus of reducing your heart rate and relaxing your muscles. It is definitely a way of helping you regain mental peace. Yoga, the Sanskrit word for "union", is a practice that uses posture and breathing techniques to induce relaxation and improve strength, and its health benefits may surpass those of any other activity. If you begin yoga by practising when you don’t find anxious, you will find that when faced with a difficult situation that normally triggers stress, you will be able to implement techniques you have learnt from Yoga. Look for DVDs on the market or online as well as books on the subject. To get you started, try the ‘Standing Prayer Breath’
1. Stand with your feet hip-width apart. Bring your palms together in front of your chest in prayer position. Inhale as you raise your pressed palms and arms overhead. Relax your shoulders and then press them down into your back.2. Exhale as you separate your hands and sweep them out and down to your sides, and then draw them back up to the starting prayer position. Repeat 3 to 10 times, allowing your breath to follow your movements. Slowly. Make your exhalations slightly longer each time, gradually slowing your pace. This is what will aid your relaxation.
3. Repeat this breath in reverse. Starting with your hands in prayer position, inhale as you separate your hands, lower your arms to your sides, and then sweep them out and up until your palms touch overhead.
4. Exhale as you draw your pressed palms down the centerline of your body, stopping in front of your heart. Repeat 3 to 10 times. Make your exhalations slightly longer each time, gradually slowing your pace.
Other gentle exercises to relieve stress that can be considered are stretching exercises. Stretching exercises help to relieve stress as they get the blood flowing - improving circulation while adding flexibility and relieving muscle tension. Stretching exercises also stimulate receptors in the nervous system that decrease the production of stress hormones.
The most common form of stretching is the static stretch and consider implementing it into your daily routine. The static stretch is held for 10 – 20 seconds. Static stretches are a safe way to improve flexibility. They are very relaxing. When stretching, do not bounce as this risks you tearing muscles. You should feel a slight pull, but never pain. Hold each stretch for 10 – 20 seconds. You should stretch each major muscle group: arms, legs, neck, shoulders, lower back, leg muscles and bottom to really feel the benefit.
We often feel tension in our shoulders and necks. An ideal stretching exercise to release such pressure is the following;
Sit or Stand with knees slightly flexed. Interlace fingers, extend arms forward at shoulder level. Turn palms out and reach your arms further until you feel a stretch. Hold 10 - 20 seconds. Repeat.
Any activity that gets your heart pumping will get those endorphins flowing and relieve stress. Try to get your heart going a little faster for at least 15 minutes a day. Even a few minutes here and there of brisk walking can provide stress relief and improve your overall health.
Remember to practise positive thinking as you exercise. Your mind deserves a gentle workout too. Every movement, every stretch, every step will count towards reducing your tension and helping you to feel happier, relaxed and eager to lead a stress free life.
