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Work, family life, money, and even weather can make you feel anxious, tired, or even depressed. Stress can cause changes in sleep patterns or your appetite. It can cause stomach distress and headaches. Over time, it can even lead to high blood pressure and heart disease. Stress cannot always be prevented but we can take steps to decrease its effects.
Physical activity is one of the best ways to relieve stress. It can not only ease stress but also improve your overall health.
Exercise gives your mind a break and helps your body relax. It has been shown to:
A fitness routine can be started at any age and the benefits start fast. Even just 1 sessions can help to ease tension.
It's always a good idea to talk with your doctor before starting an exercise program. Find something that you can enjoy. Start slowly and build up exercise time. Remember, the trick is to reduce stress, not create more. Take your time and have fun! Here are some tips to start the process:
Not all exercise has to be structured. If you're feeling tense look for space to dance to music, take a stroll at lunch, or play with your kids. Moderate exercise for as little as 5 minutes can improve your mood.
Now you're moving. How can you keep the habit going? Daily life gets in the way of exercise. Time is always hard to come by, so find time where you can. Here are some tips for sneaking in some extra exercise time:
Be aware of your signs for stress. When they begin to appear, find some quick ways to move and the first steps to better wellness.
American College of Sports Medicine
American Council on Exercise
Canadian Psychological Association
Canadian Society for Exercise Physiology
The exercise effect. American Psychological Association website. Available at: http://www.apa.org/monitor/2011/12/exercise.aspx. Accessed June 6, 2020.
The exercise habit. Family Doctor—American Academy of Family Physicians website. Available at: http://familydoctor.org/familydoctor/en/prevention-wellness/exercise-fitness/exercise-basics/the-exercise-habit.html. Updated May 18, 2018. Accessed June 6, 2020.
Exercise and Fitness. Family Doctor—American Academy of Family Physicians website website. Available at: http://familydoctor.org/online/famdocen/home/healthy/physical/basics/015.html. Accessed June 6, 2020.
Mind/Body Health: Stress. American Psychological Association website. Available at: http://www.apa.org/helpcenter/stress.aspx. Accessed June 6, 2020.
Stress: how to cope with life's challenges. Family Doctor—American Academy of Family Physicians website website. Available at: http://familydoctor.org/familydoctor/en/prevention-wellness/emotional-wellbeing/mental-health/stress-how-to-cope-better-with-lifes-challenges.html. Updated December 21, 2016. Accessed June 6, 2020.
Stress tip sheet. American Psychological Association website. Available at: http://www.apa.org/news/press/releases/2007/10/stress-tips.aspx. Accessed June 6, 2020.
Last reviewed June 2020 by EBSCO Medical Review Board Last Updated: 6/8/2020