{"id":7369,"date":"2019-10-05T22:20:15","date_gmt":"2019-10-05T22:20:15","guid":{"rendered":"http:\/\/on-line-interactivity.com\/blog\/2019\/10\/05\/stress-exercise-how-do-i-make-it-work-for-me\/"},"modified":"2019-10-05T22:20:15","modified_gmt":"2019-10-05T22:20:15","slug":"stress-exercise-how-do-i-make-it-work-for-me","status":"publish","type":"post","link":"https:\/\/on-line-interactivity.com\/blog\/stress-exercise-how-do-i-make-it-work-for-me\/","title":{"rendered":"Stress  Exercise  How Do I Make It Work For Me"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><p><body>&#13;<\/p>\n<div align=\"center\">&#13;<\/p>\n<p><a href=\"https:\/\/on-line-interactivity.com\">&#13;<br \/>\n  <img loading=\"lazy\" decoding=\"async\" border=\"0\" src=\"http:\/\/on-line-interactivity.com\/blog\/wp-content\/uploads\/2019\/12\/abbtop.jpg\" width=\"800\" height=\"120\"\/><\/a><br \/><a href=\"http:\/\/www.website.ws\/kvmlm2\/my.dhtml?sponsor=geekzonehostingcom&amp;bannercode=gif002&amp;language=english\"><img decoding=\"async\" src=\"http:\/\/images.website.ws\/images\/english\/banners\/kvmlm2\/468x60_02.gif\" border=\"0\"\/><\/a><\/p>\n<p>&#13;<\/p>\n<table width=\"800\" border=\"0\" cellspacing=\"0\" cellpadding=\"5\">\n<tr>\n<td colspan=\"2\">&#13;<br \/>\n\t  &#13;<\/p>\n<div align=\"center\">&#13;<br \/>\n\t     <script type=\"text\/javascript\"><![CDATA[<!--\ngoogle_ad_client = \"pub-5712520513640847\";\ngoogle_ad_width = 728;\ngoogle_ad_height = 90;\ngoogle_ad_format = \"728x90_as\";\ngoogle_ad_type = \"text_image\";\ngoogle_ad_channel =\"\";\ngoogle_color_border = \"336699\";\ngoogle_color_bg = \"FFFFFF\";\ngoogle_color_link = \"0000FF\";\ngoogle_color_url = \"008000\";\ngoogle_color_text = \"000000\";\n\/\/-->]]><\/script><script type=\"text\/javascript\" src=\"http:\/\/pagead2.googlesyndication.com\/pagead\/show_ads.js\"><![CDATA[\n         ]]><\/script>   &#13;<br \/>\n\t  \u00a0<\/div>\n<\/td>\n<p>&#13;<br \/>\n    <\/tr>\n<tr>\n<td width=\"260\" valign=\"top\">\n<p>\u00a0&#13;<br \/>\n\t  &#13;<br \/>\n\t  &#13;\n\t  <\/p>\n<div align=\"left\"><span class=\"style23\">&#13;<\/p>\n<p align=\"left\" class=\"style23\">Article Navigation <\/p>\n<p>&#13;<br \/>\n        <a href=\"index.html\"><font size=\"3\">Back To &#13;<br \/>\n          Main Page <\/font> <\/a> &#13;<\/p>\n<p\/><\/span><\/div>\n<p>&#13;<\/p>\n<p align=\"left\"\/>\n<hr\/>\n<p align=\"left\"><script type=\"text\/javascript\"><![CDATA[<!--\ngoogle_ad_client = \"pub-5712520513640847\";\ngoogle_ad_width = 250;\ngoogle_ad_height = 250;\ngoogle_ad_format = \"250x250_as\";\ngoogle_ad_type = \"text\";\ngoogle_ad_channel =\"\";\ngoogle_color_border = \"FFFFFF\";\ngoogle_color_bg = \"FFFFFF\";\ngoogle_color_link = \"0000FF\";\ngoogle_color_url = \"008000\";\ngoogle_color_text = \"000000\";\n\/\/-->]]><\/script><script type=\"text\/javascript\" src=\"http:\/\/pagead2.googlesyndication.com\/pagead\/show_ads.js\"><![CDATA[\n            ]]><\/script><\/p>\n<p>&#13;<br \/>\n            \u00a0<\/p>\n<p align=\"left\"><b><a href=\"index.html\"><font size=\"4\">&#13;<br \/>\n      <span style=\"background-color: #FF6600\">Click Here<\/span><\/font><\/a><\/b><font size=\"4\"><span style=\"background-color: #FF6600\"> &#13;<br \/>\n      for more articles<\/span><\/font><\/p>\n<\/td>\n<p>&#13;<\/p>\n<td width=\"514\" valign=\"top\">\n<div align=\"left\">&#13;<\/p>\n<table width=\"99%\" height=\"114\">\n<tr>\n<td height=\"45\"><span class=\"style7\"><!-- Search Google -->&#13;<br \/>\n<center>&#13;<\/p>\n<form method=\"get\" action=\"http:\/\/www.google.com\/custom\" target=\"_top\">&#13;<\/p>\n<table bgcolor=\"#ffffff\">\n<tr>\n<td nowrap=\"nowrap\" valign=\"top\" align=\"left\" height=\"32\">&#13;<br \/>\n<a href=\"http:\/\/www.google.com\/\">&#13;<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.google.com\/logos\/Logo_25wht.gif\" border=\"0\" alt=\"Google\" align=\"middle\" width=\"75\" height=\"32\"\/><\/a>&#13;<br \/>\n<input type=\"text\" name=\"q\" size=\"31\" maxlength=\"255\" value=\"\"\/><input type=\"submit\" name=\"sa\" value=\"Search\"\/><input type=\"hidden\" name=\"client\" value=\"pub-5712520513640847\"\/><input type=\"hidden\" name=\"forid\" value=\"1\"\/><input type=\"hidden\" name=\"ie\" value=\"ISO-8859-1\"\/><input type=\"hidden\" name=\"oe\" value=\"ISO-8859-1\"\/><input type=\"hidden\" name=\"cof\" value=\"GALT:#008000;GL:1;DIV:#336699;VLC:663399;AH:center;BGC:FFFFFF;LBGC:336699;ALC:0000FF;LC:0000FF;T:000000;GFNT:0000FF;GIMP:0000FF;FORID:1;\"\/><input type=\"hidden\" name=\"hl\" value=\"en\"\/><\/td>\n<\/tr>\n<\/table>\n<\/form>\n<p>&#13;<br \/>\n<\/center>&#13;<br \/>\n<!-- Search Google -->&#13;<br \/>\n<\/span><\/td>\n<p>&#13;<br \/>\n            <\/tr>\n<tr>\n<td align=\"left\" height=\"22\">\n<div align=\"justify\"><span class=\"style7\">&#13;<br \/>\n                <font color=\"#FB7014\" size=\"4\" face=\"Tahoma\">Stress &amp; Exercise: How do I make it Work for Me?<\/font><\/span><\/div>\n<\/td>\n<p>&#13;<br \/>\n            <\/tr>\n<tr>\n<td align=\"left\" height=\"19\">\n<div align=\"justify\"><span class=\"style2\">by: &#13;<br \/>\n                <font size=\"3\" face=\"Times New Roman\" color=\"#FB7014\">Tanja Gardner<\/font><\/span><\/div>\n<\/td>\n<p>&#13;<br \/>\n            <\/tr>\n<tr>\n<div id=\"article\">\n<td align=\"left\" height=\"12\"><span class=\"style2\">Copyright 2005 Tanja Gardner<\/p>\n<p>THE RELATIONSHIP BETWEEN EXERCISE &amp; STRESS<\/p>\n<p>Everyone knows that exercise reduces stress levels. Doesn\u0092t it?<\/p>\n<p>Actually, some of the research is a little conflicting.  For a start, vigorous exercise is actually stressor itself. On a physical level, exercise causes the tiny muscle fibres to actually tear, and then grow back stronger as they heal.  Not exactly relaxing for the muscles in question!  Quite apart from this, one study showed anxiety levels increase in the first 5-10 minutes of exercise as adrenaline \u0096 one of the key stress hormones \u0096 kicks in.  So how can it be that exercise reduces our stress and anxiety levels over time? <\/p>\n<p>The quick answer is that while exercise is a short-term stressor, lack of exercise is a long-term one. As we mentioned in last week\u0092s stress newsletter, our bodies are built for movement. When we\u0092re sedentary day after day, all the systems that have evolved to service a body-in-motion start to break down, which causes waste-products to build up. <\/p>\n<p>Our stress response originally allowed us to either fight a potential threat get as far away from it as possible. These are both fairly physical activities. All the biochemical changes \u0096 the stress hormones released \u0096 are based around this response. They allow us to get into action \u0096 and quickly! It\u0092s no surprise, then, that unless we do what our bodies expect and get moving, those hormones have nothing to do but hang around in our bloodstream, making us feel jumpy, irritable and just plain stressed. As soon as we start moving though, the hormones have done their job. Our body as a whole can return to normal, and relaxation can ensue.<\/p>\n<p>There\u0092s more to the de-stressing effect, though, than just clearing hormones from your bloodstream. First there\u0092s the well-documented release of endorphins\u0096 nature\u0092s opiates \u0096 into your bloodstream.  These act to both deaden pain and make you feel wonderful. On top of this, regular exercise actually strengthens your body \u0096 improving your sleep, boosting your circulatory and immune systems. Since these are the very things that the stress response attacks, regular exercise becomes a form of preventative maintenance.<\/p>\n<p>Then there are psychological buffers that exercise offers against stress. As we set ourselves exercise plans and goals, and stick to them, we start believing in ourselves more.  This can translate directly into the way we deal with the stressors in our life. If we feel more in control of them, the stressors become less powerful. <\/p>\n<p>USING EXERCISE TO MANAGE STRESS<\/p>\n<p>So what do the experts recommend when it comes to controlling stress with exercise?<\/p>\n<p>First and foremost, don\u0092t overdo it. Too much exercise, or exercise sessions without enough rest time between them, lead to overtraining, and overtraining is as dangerous a stressor as anything the work world can throw at you. The current ACSM guideline for a healthy lifestyle is 30-45 minutes, 3-5 times a week. If you haven\u0092t exercised for some time, check with your doctor first, and then start small. Even 10 minutes three times a week is better than nothing. If you want to do more than this, feel free, but if you start waking up tired, getting injury prone, or losing ground instead of gaining it, you need to cut back, or you\u0092ll just increase your stress.<\/p>\n<p>Secondly, make sure you enjoy what you do. Exercise performed because you have to is not going to keep you motivated to do it, and the resentment you feel won\u0092t help with your stress levels. There\u0092s a wealth of exercise options \u0096 from walking, swimming and cycling, through to aerobics, martial arts and team sports. <\/p>\n<p>In fact, you don\u0092t actually need to \u0091exercise\u0092 to exercise. All you need to do is get active \u0096 so if walking the dog, digging in your garden, or playing with your kids appeals to you more, they\u0092re just as valid. And if you need a little help making the commitment, consider the services of a personal trainer. <\/p>\n<p>Lastly, be aware that whatever is causing the stress, simple activity is not going to magically deal with it. If you\u0092re not sure where your stress is coming from, you might benefit from one-to-one coaching with a stress management expert. If you know the root cause, however, getting active will put you in a far better frame of mind, body and spirit, to manage it yourself. And that, Ladies and Gentlemen, is the true miracle of exercise.<\/p>\n<hr size=\"-1\"\/>&#13;<br \/>\n About the author:<\/p>\n<p>&#13;<br \/>\n  Optimum Life&#8217;s Tanja Gardner is a Stress Management Coach and Personal Trainer whose articles on holistic health, relaxation and spirituality have appeared in various media since 1999. Optimum Life is dedicated to providing fitness and stress management services to help clients all over the world achieve their optimum lives. For more information please visit check out <a href=\"http:\/\/optimumlife.co.nz,\" target=\"_blank\" class=\"navigation\" rel=\"noopener noreferrer\">http:\/\/optimumlife.co.nz,<\/a>or contact Tanja on tanja@optimumlife.co.nz. <\/p>\n<p><font size=\"-2\">Circulated by <a href=\"http:\/\/www.geekzonehosting.com\">GeekZoneHosting.Com &#8211; Register a domain name and get hosting for your own Adsense Website just like this one<\/a><\/font>&#13;<\/p>\n<hr size=\"-1\"\/><\/span><\/td>\n<p>&#13;\n            <\/p><\/div>\n<\/tr>\n<\/table>\n<\/div>\n<p align=\"left\">\u00a0        <\/p>\n<p>&#13;\n      <\/td>\n<p>&#13;<br \/>\n    <\/tr>\n<\/table>\n<hr width=\"800\" noshade=\"noshade\"\/><a href=\"https:\/\/on-line-interactivity.com\/ADSENSEWEBSITES\">RETURN TO ADSENSE BUSINESS-IN-A-BOX MASTER ARTICLE INDEX<\/a><\/p>\n<hr width=\"800\" noshade=\"noshade\"\/>\n<div class=\"fb-share-button\" data-href=\"https:\/\/on-line-interactivity.com\/\" data-layout=\"button\" data-size=\"large\"><a target=\"_blank\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fon-line-interactivity.com%2F&amp;src=sdkpreparse\" class=\"fb-xfbml-parse-ignore\" rel=\"noopener noreferrer\">Share<\/a><\/div>\n<p>&#13;<\/p>\n<div id=\"fb-root\"\/>&#13;<br \/>\n<script async=\"\" defer=\"defer\" crossorigin=\"anonymous\" src=\"https:\/\/connect.facebook.net\/en_US\/sdk.js#xfbml=1&amp;version=v4.0&amp;appId=103650273035821&amp;autoLogAppEvents=1\"\/><!-- End of FACEBOOK SHARE BUTTON CODE --><span class=\"style6\"><br \/><span class=\"style2\">\u00a92019 - All Rights Reserved by <a href=\"http:\/\/HelpMeFindFreedom.Online\">HelpMeFindFreedom.Online<\/a><br \/><a href=\"http:\/\/www.website.ws\/kvmlm2\/my.dhtml?sponsor=geekzonehostingcom&amp;bannercode=gif002&amp;language=english\"><img decoding=\"async\" src=\"http:\/\/images.website.ws\/images\/english\/banners\/kvmlm2\/468x60_02.gif\" border=\"0\"\/><\/a><\/span><\/span><\/div>\n<p>&#13;<br \/>\n<\/body><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#13; &#13; &#13; &#13; &#13; &#13; &#13; &#13; \u00a0 &#13; \u00a0&#13; &#13; &#13; &#13; Article Navigation &#13; Back To &#13; Main Page &#13; &#13; &#13; \u00a0 &#13; Click Here &#13; for more articles &#13; &#13; &#13; &#13; &#13; &#13; &#13; &#13; &#13; &#13; &#13; &#13; &#13; Stress &amp; Exercise: How do I make it Work [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ai_generated_summary":"","wpai_meta_description":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-7369","post","type-post","status-publish","format-standard","hentry","category-adsense-business-in-a-box"],"_links":{"self":[{"href":"https:\/\/on-line-interactivity.com\/blog\/wp-json\/wp\/v2\/posts\/7369","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/on-line-interactivity.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/on-line-interactivity.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/on-line-interactivity.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/on-line-interactivity.com\/blog\/wp-json\/wp\/v2\/comments?post=7369"}],"version-history":[{"count":0,"href":"https:\/\/on-line-interactivity.com\/blog\/wp-json\/wp\/v2\/posts\/7369\/revisions"}],"wp:attachment":[{"href":"https:\/\/on-line-interactivity.com\/blog\/wp-json\/wp\/v2\/media?parent=7369"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/on-line-interactivity.com\/blog\/wp-json\/wp\/v2\/categories?post=7369"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/on-line-interactivity.com\/blog\/wp-json\/wp\/v2\/tags?post=7369"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}