Exercise
It all begins with an idea.
"Exercise is great to counter stress for a number of reasons. First, it decreases your risk of various metabolic and cardiovascular diseases, and therefore decreases the opportunity for stress to worsen diseases.” - Robert M. Sapolsky
Exercise benefits for stress reduction
Decrease risk for metabolic and cardiovascular diseases, therefore decrease the opportunity for stress to worsen diseases.
Enhances mood and blunts stress response for a few hours to a day after exercise.
Smaller stress-response to various psychological stressors.
Reduces Tension.
GIves one a sense of efficacy and achievement.
Exercise is stress reducing as long as it is something we like to do, so find what works best for you!
Exercise is an activity requiring physical effort, carried out especially to sustain or improve health and fitness.
Quantity and Quality of Exercise Recommended by the AMerican College of Sports Medicine:
Cardiovascular (Adults) 150 minutes per week of moderate intensity, 30-60min moderate intensity 5 days per week or 20-60min vigorous intensity 3 days per week. (moderate intensity, you are able to hold a conversation, vigorous activity, you are not able to hold a conversation)
Resistance (Adults) 2-3 days per week using a variety of exercises and equipment. 2-4 sets to increase strength and power, 8-12 repetitions to improve strength and power, 10-15 repetitions to improve strength in middle aged and older persons starting exercise, 15-20 repetitions to improve muscle endurance.
Flexibility (Adults) 2-3 days per week to increase range of motion, hold each stretch for 10-30 seconds, 2-4 times, accumulating a 60 second hold *static, dynamic and PNF stretches are all effective. Flexibility is most effective when the body is warm, light cardiovascular exercise or a hot bath is recommended before stretching.
Neuromotor/ Functional Fitness Training (Adults) 2-3 days per week, 20-30 minutes to improve neuromotor exercise. Exercise should involve (balance, agility, coordination, and gait) motor skills, proprioception exercise training, and multifaceted activities (tai chi, yoga) to improve physical function and prevent falls in older adults.