Luckily, stress relief comes through physical and mental exercise. Here are some tips to help you get started.
start slowly
When it comes to exercise, starting slow can help you avoid overdoing it and reap benefits at the same time.
“Virtually every form of exercise, from cardio to yoga, works as a stress reliever,” he says. mayo clinic“Even if you’re not an athlete or you’re out of shape, getting a little exercise can go a long way in managing stress.”
Choose low-impact exercise, such as walking, biking, or swimming. Whichever you choose, don’t rush to join the gym. For example, you can take your dog for a walk around the neighborhood, ride your bike to a friend’s house, stretch while watching his online yoga videos, or do equipment-free bodyweight exercises like push-ups.
You should strive to do 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio each week, but remember that any amount of exercise is better than nothing, according to the Mayo Clinic. please don’t
Try the Best Exercises for Seniors
Older people often need to exercise differently than young people. A workout focused on cardiovascular health and endurance remains important, but high-impact exercise takes a toll on old joints and muscles. This includes any activity that involves both feet off the ground, such as jogging, jumping his jacks, and fast-paced competitive sports.
low-impact exercise has many benefits. Web MD:
- Walking increases endurance, strengthens muscles and fights bone disease.
- Golf is a physical and mental game that requires walking, full body movement in the swing, and concentration.
- Tennis and other racquet sports increase stamina and bone strength. Playing doubles reduces impact and adds a social dimension to your exercise session.
- Swimming builds muscle and endurance.
- Yoga and Tai Chi combine balance, strength training and meditation.
- Balance exercises help prevent falls. Options include leg lunges, toe stands, bicep curls, heel-toe walks, and single-leg stands.
- Pelvic floor exercises improve bladder control.
Once you’re comfortable with low-impact activities, you can try jogging, dancing, or weight training to increase your endurance and muscle mass.
Your goal is to reduce stress, not increase it, so respect your limits. According to the American Academy of Family Physicians, if you experience chest pain or tightness, dizziness, or shortness of breath, you should stop immediately. Talk to your doctor about problems that don’t heal, such as swollen joints, infections, wounds that don’t heal, or hernias.
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keep in mind
Not only physical exercise, but also mental exercise is essential for stress relief.
“Psychologists have found that mindfulness meditation changes our brains and biology in positive ways, improving mental and physical health,” said Dr. American Psychological Association.
You can practice mindfulness by focusing on your breath and environment, or follow guided meditations to take it a step further.Consider trying one of these suggestions from mayo clinic:
- Pay attention. Experience the environment with your five senses, for example, by noting the smells and tastes of your favorite foods.
- live in the moment. Spend your day openly and acceptingly, and find joy in the simple pleasures.
- Sit down and concentrate on the movement of your breath in and out of your body.
- Meditate while lying down, sitting, or walking. If your mind wanders, bring your attention back to your breath.
Whatever exercise you add to your life during the holidays and beyond, mix it up when you get bored. When you have fun, you are more likely to exercise your body and mind. Keep doing what you love and don’t be afraid to try new things.
