We talk about exercise for weight loss or toning but never enough about the benefits of exercise for stress relief. And stress is a real issue in our society. According to the American Psychological Association’s 2010 “Stress in America” study, more than 50% of people said they were living with moderate and high levels of stress, with money (76%), work (70%) and the economy (65%) as the main causes. What happens with elevated stress is the levels of cortisol rise, which slows your metabolism and makes your body retain fat while cortisol is eating at your muscle protein. Exercise has a direct positive effect on stress relief – many experts I’ve talked to see a difference. All agree that raising your heart rate and getting that endorphin kick is the biggest factor. The best types of exercise for stress relief are compiled in this handy guide.
Interval Training
A recent study by Eli Puterman, PhD, a health psychologist at the University of California at San Francisco, shows that short bouts of exercise may offer a stress buffering effect. Spencer Larson, a fitness expert, personal trainer and co-creator of 20 Second Fitness, sees a lot of potential in interval training. His DVD program (20 Second Fitness) is a practical solution for us moms too, since it’s not time consuming. Larson’s workouts only take 4-12 minutes a day and are based on high-intensity interval training in increments of 20 seconds of exercise, 10 seconds of rest. “For stress-relieving exercises, I would recommend any kind of short burst of multi-joint or full body exercise”, says Spencer.
Burpees, jumping jacks, squats with presses and high knees (running in place) are great exercises that can quickly – within as little as a minute – really get the heart pumping and help get rid of stress. Everyone has heard the old adage ‘count to 10’ when stressed, but what you should really do is 45-60 seconds of exercise.
Here are a few of Spencer’s recommendations for 20-second intervals. They will get the blood – and cortisol  – flowing and reduce stress:
- Jumping Jacks – 20 Seconds
- Burpees -20 Seconds
- Squats or squats with presses – 20 Seconds – “if you don’t have weights around for the squats with presses just reach your hands to the ceiling as you come out of your squat.”
Dian Griesel, Ph.D., co author, along with her brother Tom Griesel of “TurboCharged”, says the best ways to beat stress are first by accepting it as a natural part of life, then second by deciding to work with your body and stress instead of fighting it.
The easiest way to do this is to set your body clock to refresh at intervals ideally every two hours and no more than three apart. TurboChargers refresh by doing a few simple things: Â They drink a big glass or two of water, as a dehydrated body is a stressed body. Â Next they do some basic exercise to stress their muscles–jumping jacks, squats, any form of push up, for example. Â Then, they find a quiet place to relax for a minute. They eat a snack when hungry avoiding sugary carbohydrate. Â This step alone works wonders to decrease stress levels because it eliminates agitating spikes of insulin.
Martial Arts
If you’ve ever tried a martial art, you know that it’s a combination of a top-notch cardio workout with incredible relaxation techniques. Martial arts teach a lot of discipline, which isbeneficial not only for being in control of your body but also disciplining and focusing your mind – a key to beating stress. Steve Ettinger, a Fitness expert and author of “Wallie Exercises” (www.steveettinger.com) sees kickboxing as a great way to let out some built up tension. “What better way to relieve stress than kicking, punching, and yelling it out?”, asks Steve.
Kickboxing is not only a great cardio workout, but it can be very therapeutic as well. A large part of the workout involves hitting various bags and pads, a perfect way to relieve built up tension after a long and/or frustrating workday.
With a degree in Psychology and a personal training company, Ettinger hit the nail right on the head.
Yoga
I am a huge believer in yoga for getting into the “zen” kind of state of mind. Perhaps, due to its ability to stretch and lengthen your muscles, yoga helps you get the clarity of mind. Tami Quinn and Beth Heller of Chicago’s “Pulling Down the Moon” center of holistic healing for women and couples who are trying to conceive see yoga a huge contributor to fertility, thanks its relaxation factor. They focus on poses that open the hips – that release anxiety and sorrow – and focus on the breath and creating new attitudes. Learning to focus on your breathing does wonders to feeling calm. Taking the time to just be is the most important time. Which poses are best for stress relief?
- “The fact that every yoga class ends with Savasana (the part where you lie down) is reason enough to practice if you’re stressed and need to relax”, says Steve Ettinger. “If you’re really beat, something slower like a restorative class might be perfect. But taking a more intense class (i.e. power or Vinyasa) will still provide the stress relief relaxation.” This will kick in your endorphins.
Alana Kessler, a health and wellness expert currently directing and operating her own nutrition, yoga and wellness center in New York City (www.sanghayoganyc.com) recommends two poses – The Spinal twist and the Standing forward bend:The spinal twist. Sit on a cushion with your legs cross-legged. Â Bring your right hand behind you, inhale into the chest and as you exhale twist to the right placing the back of the left palm on the right thigh. Hold in this position for 5 full breaths. Â Then place your left hand behind you, inhale expanding the rib cage front to back, side to side, and as you exhale twist to the other side placing the back of your right palm on the left thigh. Â Hold for 5 full breaths.
The Standing forward bend. With your feet hip width apart, bend forward from the hip flexors with your head releasing down to the floor. Â You want to feel a stretch in your hamstrings, but if there is any pain, bend your kneed slightly while keeping your navel pulled back towards the spine. Â Inhale and exhale deeply trying to even out the length of each breath. Â Place your left hand on your right elbow – release, and place your right hand on your left elbow and let the stress release from your fingers.- Christen Fox, founder of Metro Moms Fitness and Certified Perinatal Fitness Professional, recommends the Sun Salutation as the best way to beat stress.
“Start on the ground/floor in child’s pose (sitting on your knees with head on the ground, arms straight out in front of you). Try to keep your buns on your heels as you inhale, raising arms and body straight up, keeping abs engaged. As you exhale, release your arms down to your sides while your body stays upright. Inhale again, circling and raising arms straight up to the sky. Exhale and walk your hands out in front of you as you come to plank position 
(plank = resting on your forearms, legs extended straight so you’re on your toes or knees touching the ground with legs straight back for modification, back is straight and in line, abs in tight as if you’re pulling your belly button up to your spine, shoulders do not go over your hands). Hold plank for two full breaths (two inhales, two exhales). Inhale, walk your body back to child’s pose, exhale, hold child’s pose and rest. That counts as one rep. Complete at least 4 reps and end holding child’s pose for 4-8 full breaths, or longer for maximum relaxation. This exercise with help strengthen your upper body (arms and back) as well as your core. The inhale and exhale rhythm controls your breathing while helping to relax your body.”
Child’s Play
It is usually at the end of an often stressful day, I suggest to my kids to turn on fun music and just dance and amazingly we feel refreshed and relaxed again. Getting active with your kids can be a a great way to get your muscles moving and your mood improving greatly, plus it’s a great example for your tots. Many moms will agree, including Christen Fox of Metro Moms Fitness. Christen Fox suggests a few ways to be active with children:
jumping rope, playing hop scotch, having a hula hoop competition, building sandcastles, and creating an obstacle course of a playground; perform each of the examples for 20 minutes for a great and fun cardio endurance exercise. If you have younger children or babies, do sets of squats and/or lunges while pushing your little one on the swings or holding them in your arms for an upper and lower body challenge; try to do 3 sets of 20 reps each for an effective leg strengthening workout. Sometimes having fun and not thinking or stressing about your desire or need to exercise can in fact be an effective workout and stress-reliever.
If your kids see your spirits improving, they will pick up on your mood, and when everyone is happy, stress will eventually evaporate.
Outdoor Activities
A short walk can be incredibly helpful to clearing your mind. Nancy Bruning thinks highly of outdoor walks. Nancy is the founder and president of Nancercize, a unique approach to optimizing health and body weight by customizing food, exercise, nutritional supplements, and stress management. As part of her philosophy that healthy lifestyle changes can and should be pleasurable, she has developed an outdoor exercise program called Fitness Alfresco. “I recommend walking as superb tension tamer – there is something about the regular rhythm of putting one foot in front of the other that is very calming”, she says.
Other than that, I recommend using park benches as a basis for exercises, including many stretches. Â Often people are reluctant to try something standing up since they might be fearful of falling or losing their balance–creating stress! but sitting on a bench or holding onto one to perform a movement feels very secure. Â Another pointer is to exercise outdoors with a buddy or in a group. This feels safer to many people, and thus helps with the relaxation process.
What’s your favorite exercise to beat stress? Comment below!
