How to Exercise Away Your Excess Stress

Physical exercise is a quick, easy way to relieve stress-related tension. Vigorous aerobic exercise has been shown to increase your body's levels of endorphins (a natural sedative) and catecholamines (substances that affect moods). Stretching exercises also reduce stress by relaxing tense muscles—one of the most common stress responses.

Fight Stress with Aerobics

Aerobic exercise strengthens our hearts and lungs and improves our overall use of oxygen. Activities such as fitness walking, jogging, swimming, cycling, and rowing are excellent aerobic choices. Besides causing chemical changes in the brain that may improve moods, exercising regularly can create a sense of commitment and control, which in itself can improve our mental attitudes and self-images. Many people find that vigorous morning workouts give them a better start on the day. Other people prefer to exercise at the end of their day to help them "unwind" and release pent-up tension. Exercising in the morning or evening is not as important, however, as exercising regularly. Twenty to thirty minutes of aerobics, done 3 times a week not only benefits your heart, but your peace of mind, too.

Fight Stress with Stretching

When you are under stress, your muscles become tense. When you relax, so do your muscles. Stretching exercises can mimic your body's "relaxation" response by helping loosen up tight muscles and relieving tension. These stretches are easy to do, take only a few minutes, and can be done anytime, anywhere, by almost anyone!

Less Stressed and Feeling Fine

Exercise can make you feel less stressed both physically and mentally. By setting aside just 20-30 minutes a few days a week for exercising, you can reduce the symptoms of stress overload while improving your overall health and well being. What could be finer?

	Head and Neck Roll Relax your shoulders and let your head drop to one side, reaching your ear to your shoulder. Slowly let your head roll forward, chin to chest. Continue rolling head to other side. Roll your head from side to side 10 times. Don't let your head roll to the back.
	Back Stretch Lie as shown, keeping your knees bent and feet flat on the floor. Gently push your lower back onto the floor. Hold for 10 seconds. Relax. Repeat 5 times.
	Leg Stretch Position yourself as shown. Gently lower your torso as close to the floor as you can. Hold for 10 seconds. Relax. Repeat 5 times, switch leg positions, and repeat again.
	Arm Stretch Raise your arms above your head, fingers interlaced, palms facing up. Push up as far as you can. Hold for 10 seconds. Relax. Repeat 5 times