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Guidelines for a Proper Exercise Routine to Effectively Manage Stress
Guidelines for a Proper Exercise Routine to Effectively Manage Stress
Regular exercise is critical to manage stress and to staying healthy. People who are active live longer and feel better. Most research articles recommend we exercise 4 to 6 times a week for 30-60 minutes each time. However, many of us may feel that we are too busy to exercise, we don’t have the energy after work, or it’s too expensive to join a health club. The following are some of the many health benefits of regular exercise that hopefully will encourage us to increase our physical activity:
* Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity.
* Keeps joints, tendons, and ligaments flexible, which help us move freely.
* Helps keep us younger looking.
* Improves your mental well-being and may help with depression.
* Helps relieve stress and anxiety.
* Increases your energy and endurance.
* Helps you sleep better.
* Helps you maintain a normal rate by increasing your metabolism.
* Helpful in preventing musculoskeletal injuries.
There are 1,440 minutes in everyday; we only need to schedule 30-60 of them for physical activity. IT’S WORTH IT!
Guidelines for Your Exercise Routine.
The first step in beginning an exercise routine is to make a commitment. By understanding the benefits of exercise and the risks of no exercise, your commitment will be much easier. Before you know it, exercising will come without question just like taking a shower and brushing your teeth. The second step is to be patient. Don’t due too much too soon and don’t quit before you experience the rewards of exercise. Remember, if you haven’t been involved in exercise for sometime, you must be patient; you can’t regain in a couple weeks what you have lost with years of sedentary lifestyle. However, we have seen that the prize is well worth the price! It’s advised if you haven’t been physically active, to talk with your chiropractor or other health care professional before doing so.
Your goals, your present fitness level, age, health, skills, interest and convenience are factors you should consider when making your workout schedule. No matter if you’re an athlete training for competition or someone who is trying to achieve good health, your exercise program should contain something from all four fitness components. Below is an example of a workout schedule from fitness.gov that incorporates all four fitness components with examples of activities in each.
Warm-up – 5-10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that simulate movements to be used in the activity can also be included in the warm-up.
Muscular Strength – a minimum of two 20-minute sessions per week that include exercises for all major muscle groups. Lifting weights is the most effective way to increase strength.
Muscular Endurance – three 30-minute sessions each week that include exercises such as calisthenics, pushups, sit-ups, pull-ups, and weight training for all the major muscle groups.
Cardio-respiratory Endurance – three 30-minute bouts of continuous aerobic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, jumping rope, rowing, cross-country skiing, also games like racquetball, handball, and tennis.
Flexibility – 10-12 minutes of daily stretching exercises performed slowly, without a bouncing motion. This can be included after a warmup or during a cool down.
Cool Down – a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.
Easy Ways to Add Physical Activity to Your Life!
For the absolute busiest people or those who need to gradually increase their physical activity, you can be creative in adding physical activity to your life. The CDC (Centers for Disease Control and Prevention) has put together a list of activities that may help is begin Living with Motion.
These activities include:
* Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.
* Park the car farther away from your destination.
* Get on or off the bus several blocks away.
* Take the stairs instead of the elevator or escalator.
* Play with children or pets. Everybody wins. If you find it too difficult to be active after work, try it before work.
* Take fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks.
* Perform gardening or home repair activities.
* Avoid labor-saving devices, turn off the self-propel option on your lawn mower or vacuum cleaner.
* Exercise while watching TV (for example, use hand weights, stationary bicycle/treadmill/stair climber, or stretch).
* Dance to music. Keep a pair of comfortable walking or running shoes in your car and office. You’ll be ready for activity wherever you go!
* Make a Saturday morning walk a group habit.
* Walk while doing errands.
If you are someone who struggles to manage stress in your life, please contact Dr. Reineck at Living with Motion Chiropractic for help. Chiropractic care along with our professional licensed massage therapists can change your life! Call now (513) 831-4433.
About the Author
Dr. Luke Reineck works with patients in the Cincinnati market to assist them with a wellness plan that they can easily follow. Get a Free Report: Environmental Concerns and Symptoms Your Child May Be Experiencing
www.livingwithmotion.com
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