30-Day Challenge Module 18
- Read today's module on the "4 Ways Exercise Can Help Manage Stress" and watch the video on "Focus and Meditation."
- Think of someone who is important to you and plan to spend at least 30 minutes with them this week. Add them to your action plan, and enjoy their company uninterrupted.
- Continue to log what you ate today, the portion sizes, and how you felt in your food log. Remember that you are to make at least one recipe from the Soup, Stew & Slow Cooker section of the Recipe Guide this week. If you would like to try the Coconut Lamb with Cauliflower Rice recipe CLICK HERE.
- Participate in your choosen cardiovascular activity.
4 Ways Exercise Can Help Manage Stress
Whether you are the owner of a large corporation or a parent at home with small children, we all experience stress. Often, it's not how much stress you experience, but how well you manage it that will make or break you. If you are going through a stressful situation here are four reasons why exercise should be a part of your stress management tools.
1. Exercise creates an escape from the stressful situation.
We know that exercise won't make your problem go away, but if you take a step back from the problem it allows you to see it from a different perspective. If the problem is right in front of you, staring right in your face, it's often all you can see. Exercise gives you the escape you need away from the situation momentarily and then the strength and energy to take the problems head-on when you return.
2. Exercise releases stress-fighting hormones.
When the body experiences stress, hormones such as cortisol are released in the body. Cortisol is what increases your heart rate, blood pressure, and blood sugar levels to allow the fight or flight response. Although this is a necessary hormone, it has negative affects when one experiences chronic stress. When you exercise you release endorphins that work to slow down or block cortisol, lightening your mood and causing you to feel good.
3. Exercise forces you to breathe deeply.
In this high-paced world we are constantly responding to stimuli. We tend to have this urge to get somewhere fast or do something in a hurry. In yoga there is a lot of emphasis on breathing. Breathing deeply often stimulates the Peripheral Nervous System (PNS). The PNS is what tells your body to slow down and relax. Focusing on the breath often encourages you to be in the moment, rather than allowing your mind to worry and stress.
4. Exercise increases your health.
Stress and poor health have a two-way relationship. Poor health causes stress and chronic stress causes poor health. We are not getting any younger. One of the best ways to age well is to adopt a lifestyle of regular exercise and a healthy diet. One of the sure ways to poor health is to live a life of inactivity, ignoring healthy eating recommendations. If you find yourself in a situation where your stressful, high-paced life is the reason for not exercising, then ask yourself this question: What do I have more time for: exercising 20 minutes a day, or being sick 24 hours a day?
Other ways to relieve stress are:
- Proper nutrition
- Enjoying nature
- A steam shower
- Deep breathing
- A hug
- Focus on gratitude
- Participate in your favorite hobby
- An act of kindness
- A good night’s sleep
- A warm bath
You might have heard that yoga is good for the body, mind and spirit. In this video LeAnne, one of our coaches and a yoga instructor, leads you through how meditation can be used to help de-stress.
As a Lifestyle Transformation Coach, my mission and purpose in life is to inspire and empower lifelong positive changes. We understand that making those changes can be difficult and that there is no shame in needing help. All of our 1-on-1 coaching clients receive exclusive access to our entire exercise video library, and can choose to participate in any of our 30-Day Challenges up to six times as part of their coaching package. If you would like to inquire about working with a coach take some time to COMPLETE THIS HEALTH ASSESSMENT.
All Rights Reserved. No part of this program may be reproduced or redistributed without permission in writing from the author. The 30-Day Challenge program does not make any recommendation of medical treatment or medication. No individual should undertake the 30-Day Challenge program or any of its regimens without first consulting and obtaining the informed approval of a licensed medical practitioner.