In A Few Minutes Think More Clearly And Have Less Stress

If you are stressed or depressed, the thought of taking time and making a way to exercise may just sound like a big extra load of stress piled on top of your already stress filled life! Nothing could be farther from the truth. To have less stress, improve your mood and think more clearly you don’t need to workout for hours a day.

In just a few minutes regularly you can improve your overall health AND your ability to think clearly, enjoy your life and have less stress each and every day. It’s all about finding a simple exercise routine that will get your heart pumping for a few minutes and that you absolutely will do regularly.

It can be as easy as stepping outside for a short walk every day or 3 times a week. The more the better, but whatever you do, keep doing it!

We all know that exercise improves your heart health, reduces the risk of diabetes, aids in weight loss and prevents wrinkles! Today we’ll look at how exercise impacts our brains and outlook so we can handle the stress that happens to everyone without feeling its weight!

Exercise is great for your brain.

It’s linked to less depression, better memory and quicker learning. Studies also suggest that exercise is, as of now, the best way to prevent or delay the onset of Alzheimer’s disease, a major fear for many Americans.

Scientists don’t know exactly why exercise changes the structure and function of the brain, but it’s an area of active research. So far, they’ve found that exercise improves blood flow to the brain, feeding the growth of new blood vessels and even new brain cells, thanks to the protein BDNF (brain-derived neurotrophic factor). BDNF triggers the growth of new neurons and helps repair and protect brain cells from degeneration. It may also help people focus, according to recent research.

You might get happier.

Countless studies show that many types of exercise, from walking to cycling, make people feel better and can even relieve symptoms of depression. Exercise triggers the release of chemicals in the brain—serotonin, norepinephrine, endorphins, dopamine—that dull pain, lighten mood and relieve stress. “For years we focused almost exclusively on the physical benefits of exercise and really have ignored the psychological and emotional benefits of being regularly active,” says Cedric Bryant, chief science officer of the American Council on Exercise…

…Amazing things can happen in just a few minutes.

Emerging research suggests that it doesn’t take much movement to get the benefits. “We’ve been interested in the question of, How low can you go?” says Martin Gibala, an exercise physiologist at McMaster University in Ontario. He wanted to test how effective a 10-minute workout could be, compared to the typical 50-minute bout. The micro-workout he devised consists of three exhausting 20-second intervals of all-out, hard-as-you-can exercise, followed by brief recoveries. In a three-month study, he pitted the short workout against the standard one to see which was better. To his amazement, the workouts resulted in identical improvements in heart function and blood-sugar control, even though one workout was five times longer than the other. “If you’re willing and able to push hard, you can get away with surprisingly little exercise,” Gibala says…   – Time Health

What Kinds Of Exercise Reduce Stress?

For some people coming up with an exercise plan for themselves sounds wonderful. They have a sense of control over their choices and it’s exciting to begin. For others, it is another decision in a life too full of decisions. Here are some ideas of great exercises to help reduce stress.

What Types of Exercise Reduces Stress?

It depends on you! What is important is that you ENJOY and commit to exercising REGULARLY.

Some suggestions that may interest you:

Rhythmic exercises: For many, repeating the same motion for a period of time has a relaxing effect similar to meditation. Rhythmic exercises that can provide this effect include swimming laps, walking, running, cycling or spinning, and using the elliptical at the gym.

Breathing and fluid movement: Some people enjoy exercises that focus on breathing and fluid movement, such as yoga, Pilates, and tai chi.

Exercise with a friend:  Exercising in pairs  by playing golf, going to the gym to workout together, or attending Zumba fitness class helps make it a social gathering and holds you accountable to someone else.

Exercising gives you a little time to yourself, away from your responsibilities and the constant demands upon you. It is like having recess – remember the good old grade school days? We all need to stretch our muscles, get our heart pumping and get some fresh air!  It gives you solo time away from work, kids, and the daily grind helping you get your head back in order. – Results Physical Therapy

How many times a week do you get up and move around enough to get your heart pumping?