Work Out to Work Off the Stress
The alarm clock goes off late. Rushing to dress, you remember the suit you wanted to wear is still at the cleaners. As you gulp down that cup of coffee, the phone rings. Bad news. The baby-sitter has the flu and has to cancel. Your important meeting is in 45 minutes, and there is no day care backup.
Sound familiar? If your first thought is to go back to bed and just avoid what appears to be a stressful day, think again. The gym is the best place for you. If not right now, then at some point today--and if not at the gym, then some other place where you can work out.
Recent studies confirm that exercise can offer tremendous benefits to alleviate high levels of stress. A higher level of physical fitness is associated with such low-stress indicators as calmness and clarity of thought.
Anyone who has ever gotten into top physical condition can recall the sense of total well-being once there. These people have a strong feeling of self-control. They make decisions with less delay and greater confidence. They feel they can handle anything that comes along, and even if the circumstances are entirely uncontrollable, they give the situation their best shot without undue stress.
In today’s society, a powerful physique and speed afoot are no longer the criteria that bring leadership or secure success. But good physical health still helps an individual gain the self-esteem necessary to function free of high anxiety.
The American College of Sports Medicine recommends 20 to 60 minutes of aerobic exercise three to five times a week; and for optimal fitness, two to three strength workouts during the same time period.
When exercising, you can be glad that you’re actually doing two things at once. It is not only good for you physically, but also is one of the most valuable stress-management techniques you can employ. And good news for those of you who have the lame excuse that you simply don’t have time: Research shows that when it comes to good health, exercising moderately for 10 minutes three times a day is nearly as effective as exercising for one 30-minute session.
Besides, it’s far more beneficial than doing nothing at all. Exercise doesn’t have to be strenuous physical activity. Your options are wide open, and you don’t have to join a gym to partake. Walking briskly, running, biking, swimming, doing calisthenics, playing tennis or basketball and cross-country skiing are just a few of the possibilities.
In addition to exercise, try to take breaks from your high-stress job. Just a few breathers during a hectic day can go a long way toward stress relief. Walk around outside or sit in the bathroom for a few minutes if that’s the only way to get away.
There are a lot of wrong approaches to exercise too. Many traditionally recommended forms of exercise actually can damage your body. That’s why it’s worth finding a reputable and up-to-date source of advice on exercise, possibly from your personal physician.
And when you’re done exercising, don’t forget to reward yourself with a little pampering--whether it’s a sauna, massage or visit to the mall. Knowing there’s a reward at the end also can help you exercise your stress away.
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Tim Barr, an exercise physiologist and personal trainer, is a work-site health promotion specialist for Health Net.
* Next week: I’m stressed; therefore, I eat chocolate.