Hidden Signs Of Osteoporosis

These days there is a lot of emphasis on Extreme Exercise. With celebrity gym instructor singing the praises of the time saving high-intensity workouts and kick-starting metabolisms, it sometimes seems like the extreme is the routine. Sure, you can work at moderate levels of intensity, as long as you scale a hill at a full speed first thing in the morning. Exercise can be good, but pushing yourself too far may come with a few health setbacks, osteoporosis is one of them. Lots of women who have osteoporosis don’t know about it until they break a bone. Here are a few red flags that might help you figure it out a little sooner.

Too Much Exercise
Exercise is a good thing, right? Sure, but it turns out it can also be too much of one. Women who exercise too much are at risk of female athlete triad syndrome. The symptoms include an abnormal or absent menstrual cycle, decrease bone density and low energy. According to Fredrick Singer, Md, “Women are often a high school of college athletes who run 40 to 50 miles a week. If you run that much and don’t consume enough calories, you’re at risk for bone loss.”

However, what’s too much for one person, may not be excessive for another, so be sure to consult a doctor if you start missing periods. You may be able to get help from a fitness professional or nutritionist who can customize a diet and exercise program best suited to your needs.

You’re Very Thin
Very skinny women who stop menstruating can experience changes in hormones in the bones and brain, a condition which occurs frequently with eating disorders. Dr. Singer says, “When you lose an excessive amount of weight, a signal is sent to the hypothalamic area of the brain which shuts down the pituitary hormones, which in turn shuts down the ovaries.” How do you know when skinny is too skinny? If your body mass index,(BMI) is lower than 18.5, you’re too skinny.

Little Nightcap
If you’re drinking more than one to two glasses of vino per night, your bones may be paying the price. Health professionals say: stop at two. In fact,y you may want to have one or two. According to a 2012 study from Oregon State University, those one or two drinks may actually improve bone health, and reduce the risk of osteoporosis, especially in postmenopausal women.

You Binge Watch TV
What? “Orange is the New Black” is bad for your bones? Apparently, lying prone on the couch can lead to bone breakdown with a 24 to 48 hour period. Says Dr. Singer, “Total lack of weight bearing activity is one of the fastest ways to develop osteoporosis, which happens within months.”

While Singer isn’t suggesting you miss the finale of your favorite shows, he does recommend getting up when you can and says even brief periods of walking may help to prevent bone loss.

You Take Antidepressants
If you’re depending on SSRIs to keep depression at bay, you may want to pay attention to your bone health. A review of nineteen studies in Innovations in Clinical Neuroscience says these types of antidepressants can accelerate bone loss and affect bone mineral density. If you are taking SSRIs, you may want to explore other options with your doctor.

Do you think you may be at risk for osteoporosis? Let us know how you’re boning up and getting in shape to keep this “silent disease” away.

couple doing walking lunges

Exercises That Help Shape Your Body

Some people look great exercising. Their limbs seem to relax into certain positions, their faces full of fierce determination, their bodies long and lithe. For others, however, the struggle is a little more evident. Graceful angles seem unattainable, body parts jiggle, eyes cross, mouths gasp, hip width and sweat drips. If you find yourself in the latter category, exercising publicly may not be on the agenda. However, if you are one of the blessed, for whom physical exercise comes effortlessly, you can exercise just about anywhere. Here are some exercises for those without issues.

Walking Lunges
If you don’t mind people wondering why you’re taking such emphasized steps, walking lunges are a great way to get some outside exercise in. Start off standing with you hip-width apart. Take a giant step forward and bend your knees until your rear knee almost reaches the ground. You will know if you are doing them correctly if your shoulder, hip, and knee form a straight line. Be sure to keep your shoulders back and continue, alternating legs.

Body Weight of Air Squats
The squat is another great way of toning the legs and butt. Begin with the feet about a shoulder width apart, turning toes out slightly. Hold your chest up and shoulders back as you bend your knees and begin to sit back onto your heels. Lower yourself to an angle of approximately 90 degrees, or a little less, and then use your muscles to power your body back up with a little more speed, without overextending your knee. Do three to five sets of 20-30 repetitions.

woman doing mountain climbers

Mountain Climber
This is a great exercise which targets the whole body and is great for alternating between lunges and air squats. Start in a plank position with lips lined up directly under your shoulder with your stomach muscles tight. Alternate lifting feet up toward your hands in a running motion. Do three to five sets of 30- 40 reps of this, making sure to keep your tummy tight while trying to keep hips from sagging.

Push Ups
Because women often lack the upper body strength for pushups, stabilizing the upper body may be a helpful strategy in execution. Begin with hands just beyond your shoulders and stomach, keeping your glutes tight. Lower yourself, leading with the chest and then push yourself away whatever you are leaning on. Allow your chest to stretch and squeeze your shoulder blades together as you lower yourself. Use your legs, abs, and chest to pull yourself back up. Try to get in three to five sets of 10 to 15 pushup repetitions.

woman doing step-ups outdoors

Step Ups
Another great booty shaper, step ups are done by first finding something stable to step your foot on. Keep all your weight on the heel of the raised foot, and step up. Try to prevent going forward as you go up, keeping your upper body in a straight line. Use your butt, keeping your weight centered on your heel. You can add a little more core resistance by starting with the foot on the ground slightly bent. Aim for three to five sets of 15 to 20 repetitions, alternating legs.

If you give any of these a try, let us know how they go. And let us know what other exercises we can do without a gym membership.

woman weightlifting

Exercisers Have More Youthful Brains

If Amanda spends 20 minutes on the stationary bike, jogs half a mile, and does 10 minutes of yoga poses, how long will it take her to burn 60 percent of the cheesecake she ate last night? Don’t know? Maybe if you started exercising, you would! According to studies, people who exercise not only have larger muscles in their arms and legs, they have them in their heads, too. Healthy body, healthy mind? Read on to find out.

Studies show that people who exercise have larger brain volume and a greater amount of intact white matter ( the filler that conducts nerve impulses and interconnects the brain) than those who don’t. In a study published in the journal PLoS ONE, scientist looked at brain activity measuring brain activity at rest and changes in blood oxygen levels with MRIs and evaluated white matter fibers.

White Matter
According to the study, exercise stimulates the brain, and that stimulation can cause people to perform better on cognitive tasks. According to Agnieszka Burzynska, the University of Illinois postdoctoral researcher who led the study, “We found that spontaneous brain activity showed more moment to moment fluctuations in the more active adults.” She adds, “In a previous study, we showed that in some of the same regions of the brain, those people who have a higher brain variability also performed better on complex cognitive tasks, especially intelligence tasks and memory.” The study also found that the white matter in more active people had a more youthful structure.

Burzynska expresses hopefulness in the usefulness and application of such studies in the future. “We want to know how the brain relates to the body, and how physical health influences mental and brain health in aging. Here, instead of a structural measure, we are taking a functional measure of brain health. And we are finding that tracking changes in blood oxygenation levels over time is useful for predicting cognitive functioning and physical health in aging.”

Best Exercises for Brain Health
Yet another study, published in the Journal of Physiology, aimed to find out which exercises increased brain volume most effectively. Researchers in Finland gathered a group of rats injected with a substance to mark the growth of new brain cells and set them on a variety of workouts. After seven weeks, the results came in.

senior couple jogging

Jogging
Rats who’d jogged on wheels showed the largest improvement in neurogenesis. Their brain tissue was full of new neurons, and the greater the distance the runner jogged, the greater the number of cells produced.

HIIT
For the rats perfuming high-intensity interval training, the results were less promising. Although they showed higher amounts of new neurons than sedentary animals, the results were far less impressive than those of the runners.

Weight Training
Although weight training rats were physically stronger at the end of the experiment, their brains showed no such improvement. Their brain tissue was identical to the animals that had not exercised at all.

Of course, animals are not humans, and weight training and HIIT may lead to changes elsewhere in the brain, implications of these studies may carry some weight. Miriam Nokia, a research fellow who led the study speculates that “sustained aerobic activity might be most beneficial for brain health also in humans.”

What do you think? Is aerobics the key to a fitter and smarter population? Let us know how you weigh in on the findings.

Kick Butts This Summer

If you’re still smoking, you must be a pretty tough cookie. Let’s face it, those anti-smoking ads can be pretty discouraging if you don’t want to shake the habit. In fact, if you’re still smoking, that means you’ve toughed it out through media scare tactics, dirty looks, bad seating, no seating, fines, and price hikes- OUCH! But there is one thing that’s going to break you- smoking itself. You may have pretty thick skin when it comes to popular opinion, but lung cancer, heart disease, and stroke can be a lot harder to take in stride. If you are looking to quit this summer, here are a few tips that might be worth checking out.

Find A Reason
If you’re going to do something, you need a reason to do it, and giving up smoking is no exception. Why is it you want to quit? Is it to feel better, look better, lessen your risk of disease, or just to protect loved ones from second-hand smoke? Remember, the first step is motivation.

Don’t Try To Go Cold Turkey
One of the biggest mistakes people, when they attempt to quit smoke, is by trying to do it “cold turkey.” Nicotine withdrawal needs to be done in small doses to avoid unpleasant symptoms.

Nicotine Replacement Therapy
If nicotine cravings prove too overwhelming, replacement treatments including nicotine gum, lozenges, and patches are available, just don’t smoke while you’re using them.

Prescription Pills
Talk about nicotine replacement with a doctor. Medical professionals may be able to refer you to prescription medications that can help to reduce cravings and reduce symptoms of withdrawal.

Get Support
You’re never too tough to ask for help. If you don’t like the idea of asking for assistance from the same people who kept bugging you to quit, consider going to a counselor. Behavioral therapy has been used to varying degrees of success and can increase the odds of quitting in certain people.

Manage Stress
If you look to cigarettes for stress relief, you may want to consider other options. Yoga, massage, Tai Chai, and exercise are all good ways of relaxing butt free.

Avoid Alcohol
Smoking and drinking often go together, as do coffee and cigarettes, and it can be very tempting to smoke after meals. Try to find replacements for cigarette triggering activities and chew gum or brush your teeth after a meal.

Clean Your House
So, you’re probably thinking you’d rather smoke than clean your house any day, but that’s not quite what this advice is getting at. Ashtrays, lighters, and smells can all trigger the desire to smoke. Empty your house of those reminders and try using some air fresheners to rid your home of the smell.

If At First, You Don’t Succeed….
Remember, relapses happen. If you find yourself returning to the nasty habit, just ask yourself what got you smoking again and try to avoid it next time.

Exercise
Movement and exercise can be a good way of curbing your nicotine cravings, and it also keeps your weight down. Next time you find yourself getting the urge to light up, light out!

Are you trying to kick butts this summer? Let us know your best advice! And good luck, we know you can do it!

Natural Ways To Fight Incontinence

For nearly 25 million American, 75 to 80 percent of which are ladies, incontinence is an inconvenient truth. There is nothing sexy about it, there is nothing fun about it, and there is nothing cool about it, but there are some things that can be done about it. While drugs and surgeries are options, they often come with inconveniences of their own. Here are some healthy alternatives you may want to consider.

Kegel Exercises
Kegel exercises involve flexing the muscles you use to stop the urinary flow. According to Philippe Zimmern, MD, and professor of urology,”Kegels are very useful for early stages of incontinence and after a surgical repair to maintain pelvic floor tone over time.” You can get a tutorial from a physical therapist and may see an improvement after 6 to 12 weeks of regular practice.

Lose Weight
Extra belly fat puts excess pressure on the pelvic muscles. Says Zimmern, “Losing weight if you are overweight is an important step toward reducing the severity of your incontinence.”

Bladder Control
The mind can be a very powerful tool. The idea is to learn how to delay urination. To start, try to put the need to rush to the bathroom off by ten minutes, gradually building toward twenty. The goal is to eventually increase the time between goes so that you can use the restroom comfortable every four hours.

happy woman

Magnesium
Magnesium has often been linked to muscle and nerve function. In a study at Tel Aviv University at Israel involving 40 women, more than half of the participants who took magnesium hydroxide twice a day showed improvements in incontinence and did not wake up as many times during the night to use the toilet. Doctors believe magnesium reduces bladder muscle spasms, allowing the bladder to empty completely. Magnesium rich foods include potatoes, corn, and bananas, but consult your doctor before taking supplements.

Biofeedback
Biofeedback involves the monitoring of your body by electrical sensors, allowing you to get an idea of what’s happening inside you and make appropriate changes. Zimmern says, “Physical therapists use biofeedback to help patients understand what muscles they should contract during Kegel exercises, and/ or improve the performance of these muscles by providing a visual feedback to the patient during the training session.” However, he allows, “It’s very beneficial in general, but potentially a bit costly depending on insurance coverage, and requires perseverance on the part to the patient. ”

Pessary
A pessary is a ring like an instrument that is inserted into the vagina to lift and support the bladder. It can be helpful in lowering stress incontinence, associated with exercise and coughing. Zimmern explains, “Some vaginal devices have been designed to support the bladder neck, in the same way, a tampon can work. They require good local hygiene and sometimes the use of hormonal cream to avoid vaginal wall irritation.” Pessaries usually remain in place for about a week, and a may be used for an indefinite amount of time.

Acupuncture
Amber Addison, licensed acupuncture therapist recommends her treatments for incontinence patients. She believes that the imbalance can come not only from the kidneys and bladder but from other body parts, like the heart and lungs. “Most of the time it’s a combination of two or more system imbalances that causes overactive balance,” she says. While it may take some time for acupuncture to take effect, Addison assures, “I have had success with every person I have treated for incontinence.”

Are you suffering from incontinence? What do you think works best? Join the conversation and shed some light on an inconvenient truth.

Woman running

Here's How To Increase Your Stamina

So you’re all set. You’ve got your sports bra, your yoga pants, your sweatband, and your athletic sneakers. You’ve even got a cool pair of those cut-off gloves to help you grip the equipment better. You’ve got it all planned out. Ten minutes on the treadmill, a few lifts, ten minutes on the stationary bike, and a few reps on the elliptical. Start with a few stretches, check yourself in the mirror, you’ve got this. You step up on the treadmill, start it up, two minutes later, you’re ready to hit the showers. If you want to make your investments in workout gear and gym memberships pay off, it’s probably in your best interest to be able to use them for more than ten minutes at a time, and that means you need to build stamina. Stamina is the body’s ability to partake in physical activity without fatigue or having to quit before reaching your goals. If you need to increase your endurance and make your investments pay off, here are some exercises that may help.

Balance
Balance is key to endurance. According to the American College of Sports Medicine, improving balance is a crucial component of stamina building. Training tools like a balance pillow, balance disc, foam roller, balance board, or a stability board are all great for building balance. If you’re using a balance disc, try to stand or sit on it while keeping your body steady.

Woman lifting dumbbells

Free Weights
Free weights can increase stamina while increasing your muscles size and boosting overall health levels. Use hand-held barbells for lifts, focusing on the legs, torso, and upper body. One to three sets of 15 to 20 reps should help with building muscle endurance.

Intervals
Interval training entails alternating between short bouts of high-intensity exercise with longer bouts of lower intensity ones. Research published in the journal “Medicine and Science in Sports and Exercise,” found that while subjects who engaged in moderate cycling for an hour a day for six weeks showed improved physical endurance, they showed no such change in anaerobic endurance. In contrast, cyclists performing eight sets of high-intensity 20-second intervals with 10 second rest periods for six weeks improved not only aerobic endurance but also increased anaerobic stamina by 28 percent.

Woman working out

Circuits
Circuit training refers to the use of three to twelve different exercise stations that combine strength training with cardiovascular exercise, putting all muscle groups to work. Because circuit training challenges both anaerobic and aerobic endurance, it is a great way to build stamina. Aim to perform each exercise for thirty seconds, giving yourself a 30-second break in-between. As your stamina increases, try reducing rest periods to 15 seconds while increasing work time to 45 seconds.

Medicine Balls
Working out with medicine balls is another way to lengthen staying power, and are great for doing V-ups. V-ups require lying on your back with your arms outstretched overhead holding a medicine ball with your legs down. Raise your legs into a V-position while using your arms to raise the medicine ball over your head. Lower your arms and legs and repeat.

How are you working to improve your stamina? Let us know how your lasting longer to reach your goals!

Woman running

Get Your Workout Without Hitting the Gym

If a tree falls in the forest with no one to hear it, does it make a noise? The same can be applied to real life situations. If we eat at home alone, did we really eat? If we drink at home alone, did we really get drunk? And if we exercise at home alone, did we really work out? Doing things publicly seems to affirm that they really happened, but they usually involve extra expense, extra energy, and, of course, leaving the house. Sometimes there can be advantages to eating without a restaurant, drinking without a bar, and working out without a gym. Here are some ways you can do the last, and when you see the results, there will be no doubt you had a great workout.

Running
You definitely don’t need a gym to take off running. And no one will deny the results. You’ll get fabulously toned legs and burn tons of calories. Plus, there is no shortage of places to do it. There are running and jogging trails all over the place, or you can run along the street to change up the scenery.

Walking
If running is too brutal for you, walking may be more your thing. You’ll get in your cardio and your calorie burn. You can join a walking club if you need some people to motivate you, or start your own.

Woman exercise to video

Exercise Videos and TV Shows
Videos are great because they provide you with a structured exercise that you can do in the privacy of your home at a time most convenient for you. They also cover every type of workout known to man, from yoga to high intensity, to step aerobics, so you can find the one best suited to your abilities and preferences.

At Home Exercise Equipment
Stationary bikes, treadmills, and stair masters are all great ways to workout without the gym. They can cost a pretty penny but are well worth it when considering what you may be saving in time and gym membership fees.

Woman swimming

Swimming
Swimming is an excellent way to burn calories without damaging your joints, and you don’t even have to break a sweat. While you may not have the luxury of an Olympic sized pool in your back yard, there may be a community center or park nearby that does.

Bicycling
Bikes are functional as well as beneficial to your health. You can get a quick workout while running an errand, or take a more intensity focused ride. Neighborhoods are making their streets more bike friendly, and, biking is a good way to exercise your environmental consciousness while you exercise your body.

Woman playing with pug

Play With Your Kids Or Pets
You’ll get a workout and your family will love you for it. See who lasts longer, you or the kids. Plus, it’s more entertaining than walking on a treadmill.

Public Courts
Public courts are ideal for cool summer nights and lazy summer Saturday mornings. Many parks offer tennis, volleyball, and basketball courts to the public. It’s BYO on the equipment, but space is free.

Are you working out without a gym this summer? Good for you? Let us know what you do when the gym is not an option?

Woman exercising

The Importance Of Choosing An Exercise Routine You Enjoy

Looking for a long term love connection is serious business. After all, this is the person you’re thinking of spending the rest of your life with, waking up next to every day, allowing to see you without your makeup. These things can’t be taken lightly; you need to find someone for the long haul. The same can be said of your exercise routine. When it comes to your workout, you need to find something you can see yourself doing on a regular basis; something built around you. The last thing you need is another short-lived fling. Here are some ways to help you pick the right one when it comes to the long haul.

Determine Your Goals
Give yourself a routine that will get you where you want to go. You don’t need to run several miles a day if you’re not planning to run a marathon. Think in terms of what it will take to get you to where you will be healthy and comfortable.

Train Your Whole Person
People tend to get so focused on muscle development that they forget about coordination, breathing, and circulation, even though these are really more important for long term health. Make sure you keep your perspective on achieving larger goals as well as immediate ones.

Separating Weight Loss From Fitness
If you try to equate burning calories directly with weight loss, you may end up very frustrated. According to science, you need to burn off 3,500 calories to lose one pound. Good luck jogging for six hours. Unrealistic goals of burning off a certain number of calories may motivate you to take on routines that are too demanding and may not even accomplish your weight loss goals. A pure recipe for disaster when it comes to formulating a comfortable routine.

Friends working out together

Fit Your Schedule
Remember, exercise is supposed to reduce stress, not create it. If getting to the gym is a problem, exercise at home. if you don’t have two hours to devote toward exercise, a focused twenty-minute workout in the living room is better than an interminable hour or more at the gym. Exercise too boring? Find a buddy to workout with. It may provide the fun and motivation your need to keep at it.

Look for Something With More Than One Training Benefit
Western thinking is often categorical. It ends to separate workouts into categories. Some are done for strength, others for meditation, others for cardio. Eastern disciplines, such as yoga, are more focused on whole person development. You may find that a workout that engages your whole person, mind, body and nervous system, may be more rewarding and stimulating.

Do Something That Fits Into Your Life
There is no reason for extreme exercise unless you’re lifestyle demands it. You don’t need a heavy weight lifting program or intense cardio if you’re not planning to fight in the UFC. Remember, your main goal should always be to live a happy and healthy life.

Have you found the right one? Let us know your exercise love story. We love happy endings.

Summer walking

Tips For Starting A Summer Walking Routine

To some, high-intensity internal workouts are the most efficient way of exercising; to others, they are a bizarre three-minute self-torture ritual. Although at times it may seem like the world is being overtaken by the overachieving and impossibly healthy, there are some who still prefer to keep their exercise routines a bit more humane.

Most of us learn to walk by the time we’re eighteen months – so let’s talk about an exercise routine so easy that even a baby can do it. Here are some tips for beginning a summer walking routine.

How To Start
The first thing you need for walking is a good pair of shoes and some comfy clothes. Start out slow. Head out the door, walk for ten minutes and walk back. Repeat every day for a week. If you find yourself building stamina, add five minutes to next week’s walk. Keep increasing as is comfortable.

Posture
Keep good posture in mind when you walk. Walk tall. Keep your mind on elongating your body. Your head should be up, your eyes focused forward, Keep your shoulders down, relaxed and back, with your abdominal muscles and buttocks tight.

Preparation
Make sure to have water handy at all times. Be sure to get enough to drink before you walk, and take the water bottle along for mid walk hydration. Try adding stretches to your routine. For example, you might start at a slow pace and stop to do a few warm up drills for flexibility. Slow down your pace at the end of the walk and take some time for a few more stretches. This will help you to feel better while preventing injury.

Sticking with It
The toughest thing for most people starting a fitness routine is making it routine. You should try to walk daily, aiming for a minimum five days of exercise per week. Walk fast enough to increase your heart rate, but not so fast that you find yourself short of breath.

Three friends walking

How Much Should You Do?
Speed and distance should not be a priority in the beginning, but once the habit starts to stick, you may want to start developing goals. Here are some general health guidelines:

People walking for general health benefits should try and get in a half hour minimum each day, most days of the week, keeping to “talking pace,” or a comfortable pace at which you can still hold a conversation.

For improvement of cardiovascular fitness, three to four days a week are recommended, doing 20 to 30 minutes at a very fast pace. You will find your breathing is elevated, but you should not be gasping for air. Warming up and cooling down time should be additional to the time spent walking.

Those walking to lose weight should probably aim to do 45 to 60 minutes five days a week at a moderate to brisk rate. The faster you walk, the more calories you will burn. However, make sure to increase pace and mileage gradually to prevent injury.

Tips For Walking Faster
Once you become comfortable with your routine, you may want to speed it up a little. Here are some guidelines for walking faster:

  • Use good posture. Walk tall, keep your gaze forward, focused about 20 feet ahead of you, chin level and head up.
  • Your chest should be slightly raised with your shoulders down, back and relaxed.
  • Your arms should be bent at an angle slightly less severe than 90 degrees. Gently cup your hands and swing arms front to back. The faster you swing your arms, the faster your feet will go, but do not swing elbows higher than your breastbone.
  • Tighten abs and buttocks; keep back flat and pelvis slightly forward.
  • Visualize yourself walking in a straight line.Take smaller faster steps to go faster, trying not to elongate your stride.
  • Push off with your toes, concentrating on landing on your heel and rolling through the step. Use the spring of your calf to propel you.
  • Take deep rhythmic breaths to get the maximum amount of oxygen. Your breathing should be heightened, but not strained.

Have you started your summer exercise routine? How are you staying hot this summer? Let us know!

Sign board that points to which direction you would like to go. Stressed or relaxed?

Healthy Alternatives For Relieving Stress and Anxiety

Why is it that being bad feels so good? What is it inside of us that make us want to relieve our weekly stress by engaging in self-destructive behavior? Sure, after toeing the line all week, wanting to engage in a bit of weekend mayhem is totally understandable, but when being bad starts feeling bad, that might be a signal that you need to find a healthy alternative.

If you’re finding yourself having more downs than ups, here are a few things you might want to try.

Mind Relaxing Activities
Okay, so writing doesn’t sound like the most exciting way to spend a weekend, but leaving yourself some time to write might make it a little more relaxing. Writing about the things that are bothering you can help to put them into perspective. Aim to write for about 10 to 15 minutes each day about stressful events and how they affect you. Tracking your stress can help to locate the cause of it and find better ways of dealing with it.

Let It Out
Not very emotional? Maybe that’s the problem. Let yourself cry, laugh, talk and express anger when you need to. Seek support from family, friends, counselors, and even members of the clergy who are willing to provide a sympathetic ear.

Enjoy Yourself
A lot of the time, we see enjoyable activities as a barrier to getting things accomplished, but sometimes, they are just what you need to help you relax. You might try engaging in a hobby, such as gardening, a creative activity, volunteer work, or even caring and playing with pets.

Women lying on a yoga mat.

 Focus On The Now

  • Mediate
    Meditation helps you to concentrate on things that are happening in the present, temporarily allowing you to release anxiety
    caused by thoughts about future goals and past mistakes. Meditation can be achieved by focussing on breathing. Mindful-based
    stress reduction is an especially effective form of meditation for coping with stress.
  • Guided Imagery
    Guided imagery is a way that helps you imagine yourself in a setting in which you feel calm and relaxed. Audiotapes, books and teachers can all help guide you through the process.

Relaxing Your Body

Couple sitting on the grass stretching.

Exercise
If you’re considering committing to a regular exercise routine, it may seem more likely to add to the chaos of the day than escape from it. However, exercise is one of the best ways to relief stress. If the daily workout is not for you, walking is a perfectly acceptable form of exercise, as are housecleaning and yard work. Even the briefest stretch can provide relief from muscle tension.

Techniques

  • Breathing exercises
    Engaging in roll breathing and other types of deep breathing can help to beat stress.
  • Progressive Muscle Relaxation
    This is a way of reducing muscle tension by relaxing muscle groups separately.
  • Yoga, tai chi, qi gong
    These are all techniques which combine meditation with exercise. It may take some training to learn how to practice these effectively. Books and videos can help you to learn at home.

How are you relieving your stress healthily? Does it keep your bad behavior in check? Let us know how it’s working, or not working, for you.

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