Can you carve out 10 minutes in your demanding day?
Just 10 minutes of your crazy life that will reduce your stress, increase your metabolism, lower your blood pressure and improve your mood.
Are you surprised that – “Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries”? Mayo Clinic
That’s good news!
In my quest to reduce my stress I was reminded of just how important exercise is. Exercise needs to be part of my stress management plan and yours too!
If you have any health issues that make movement difficult it is imperative that you visit your Doctor and have a wellness checkup first.
Our bodies were not designed to sit around all day. Just getting up and moving causes blood to flow, muscles to work and makes us breath deeper.
So before you think we have to spend an hour in the gym to reap the benefits of the stress reducing components of exercise, read this good news!
“Scientists have found that regular participation in aerobic exercise (like walking) has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.” Link
Within 5 minutes of exercise our bodies start to receive the benefit. Even on our craziest days we can find at least 5 to 10 minutes to move our bodies!
Walking is one of our best choices. It’s easy to do. It can be done outside, inside, alone or with a friend. All we need is a pair of good walking shoes.
How do our bodies respond to a short walk?
Physical activity causes our brains to produce endorphins. Endorphins are naturally occurring chemicals in our brains. They can make us feel happy.
That’s why we usually feel “better” after a good walk.
Walking gets us breathing deeper, which triggers the body’s relaxation response.
Walking can help us forget the cares and irritations of day. Focus on just one task at a time. Focus on the movements of our bodies. Focus on taking deep breaths. Focus on our surroundings. Enjoy the sights and sounds. If you walk with a friend you have the added benefit of processing life. A walk and talk with a good friend helps reduce our stress. “Walking releases tension from the major muscle groups, deepens the breathing and quiets the nervous system. It also gets us out into nature, which is relaxing.” says Jeff Migdow, M.D., an integrative physician in Lenox,Mass. Reduce stress
Exercise can also improve your sleep. Stress often affects our ability to fall asleep or stay asleep. Improved sleep helps us combat stress. Things often look ‘better’ after a good nights’ sleep.
Walking outside is my favorite exercise. It is my best strategy to beat stress and win! I walk with my husband most evenings. When winter comes we walk in a Mall. There’s a small one near by that has only a few stores. It’s warm and dry and free.
When we don’t walk together I use a walking DVD. I really like Leslie Sansone’s walking DVDs. I own dozens of them. There are no crazy dance steps – just walking, side steps, kicks and knee lifts. She has real women like us walk with her. Leslie is in her forties and a great encourager. I can walk in the comfort of my living room. She has posted quite a few of her walks on YouTube.
Here’s the more advanced one!
If walking is difficult, then try some chair exercises. I recommend Anne Burnell. Her programs improve strength, flexibility, energy and coordination. The exercises are all done in a chair.
Click on this link Anne Burnell. This video is about 8 minutes long.
If the computer is not for you then set a timer for 10 minutes and walk outside or inside.
Say it with me and believe it. Walking reduces our stress!
Today’s little step: Walk for 10 minutes everyday. It will reduce your stress and help you cope better!