4 Stress-Busting Moves You Can Do Anytime
Got a few minutes? Take a break from holiday hassles.
By Heather Hatfield
Reviewed By Louise Chang, MD
Quick quiz: You're ready to scream after the end of a hectic workday, but a long list of must-do holiday tasks still looms ahead. You fight traffic to get to the mall -- where someone cuts you off to grab the last parking space. You need stress relief and you need it NOW. What's your best option?
A. Scarf down the box of chocolates you've been saving for just such an emergency.
The answer: D. We don't recommend such intensive chocolate therapy. And while massages and long soaks in the tub may feel great, exercise is the best de-stressor over the long term, experts say.
Along with the well-known physical benefits, exercise has been shown to "increase one's sense of well-being, mood state, self-esteem, stress responsivity, (and) body image, as well as decreased depression and anxiety," says Jesse Pittsley, PhD, a spokesperson for the American Society for Exercise Physiologists.
Just what is it about exercise that makes a person feel good (other than those toned abs)? And what are the best moves to do when you're feeling stressed, especially when time is at a premium? Three experts gave WebMD some answers.
The Stress Response
"The human body has evolved over the centuries. While we were designed to use our large muscles in difficult environments -- hunting, defending ourselves against enemies, enduring the harshness of weather, the problem is we don't live that way any more," says C. Eugene Walker, a professor of psychology at the University of Oklahoma. "We are very sedentary, and our problems are more mental and social rather than physical."
So when we encounter stressful situations, the result is pent-up physical reactions, says Walker, author of Learn to Relax: Proven Techniques for Reducing Stress, Tension, and Anxiety -- and Promoting Peak Performance.
"It's like driving a Ferrari in a 20 mph speed limit," says Walker. "When (we are) presented with a stressful situation, adrenaline is released into the bloodstream, our muscles get tense as we prepare to react, blood pressure is increased, and breathing becomes shallow and rapid."
"Essentially, we are stressed mentally, which doesn't require a physical response. We are stepping on the gas and the brake at the same time, producing fatigue, tension, stress, and over time, chronic diseases like heart disease."
The solution: Regular exercise.
"Basically, when we exercise, we get back to what our bodies were designed to do," says Walker. "We increase our heart rate, take in more oxygen, our blood circulates better and faster."
Chill Out With Cardio
Exercise can mean anything from vacuuming to running marathons, but which kind is best for reducing stress?
"All exercise is good, but aerobic exercise is the best when it comes to stress reduction because it does increase oxygen circulation and generally uses the body more effectively and efficiently," says Walker. "Aerobic exercise also produces endorphins, which is a natural chemical similar to morphine that is released in the brain during strenuous exercise."
Endorphins produce a feeling of happiness, thereby reducing stress.
"For maximal endorphin benefit, you should be doing at least 30 minutes of exercise three to four times a week at 60%-80% percent of your maximum heart rate," says Todd Durkin, a spokesman for the American Council on Exercise.
More Stressless Exercises
But cardio isn't the only type of exercise that can ease stress. Mind-body exercises, like yoga and tai chi, are also great stress relievers.
"While they don't get your heart rate up like cardio, they absolutely reduce the effects of stress, such as short and shallow breathing, by focusing on deep breathing and calming exercises," says Durkin, the 2004 IDEA personal trainer of the year.
The thousands of people around the country who practice these calming techniques can probably vouch for their benefits.
"Although exercises like yoga, Pilates, and tai chi may not produce enough lactic acid to induce a significant endorphin release, this does not hinder their effectiveness," says Pittsley. "These exercises increase strength, flexibility, balance control, and induce numerous psychological benefits."
Add strength training to the mix, and you've got a well-rounded way to tackle stress.
"Whether with ... weights or rubber cords, strength training helps your metabolism, it helps you tone, and it's a great outlet for releasing stress. It's very therapeutic and challenging for your body," says Durkin.
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