COPING WITH STRESS: WARM UP BEFORE EXERCISE (SERIES 2 OF 4)
Many researchers have found that people engaged in physical activity, regularly, are less prone to stress, are emotionally and mentally stable, have positive outlook and are better able to carry out any undertaking. They have higher levels of self-efficacy and self-esteem. So, one need to understand that incorporating exercises in your daily life is actually essential and not optional.
The human body starves consistency and can make adjustments to long-term demands placed upon it. If you exercise on a regular basis, it will have a conditioning effect on your heart, other organs and muscle tissues will respond much differently. The body continues to receive the message that it needs to perform efficiently in order to keep up. It adjusts to meet the demand and the result is efficient operation of the whole system.
Most people gain weight due to stress and not because of increased food intake or reduction in activity levels. Combining regular exercise along with eliminating stress can bring about a reversal: significant weight reduction. Regular exercise can help you control weight, by burning the excess calories that would, otherwise, get stored in the form of fats. With proper exercises, you can burn the extra calories and help your body sustain healthy weight.
Note: Too much vigorous exercise can cause the body to go into the survival mode and cause damage to the regular efficient system. This is why it is vital that exercise is begun gradually and increased gradually.
The following warm-ups and low-impact exercise routine that you can do at home. Remember that this does not provide aerobic workout-for that you must choose an activity such as bicycling, running, brisk walking, swimming, aerobic dance, or use an exercise machine such as a stationary bicycle or treadmill. When you exercise, wear loose, comfortable clothing and supportive shoes. Wait two hours after a meal before exercising in order to avoid cramping or nausea, and be sure to drink plenty of water before, during, and after your workout.
Warming Up
Stand with your feet a shoulder-width apart, your arms at your sides. Slowly roll your head in a half circle in front of you, back and forth a few times. With your head straight, drop your left ear to your shoulder and hold. Bring your head to center and drop your right ear to your shoulder and hold. Bring your head back up and drop your chin to your chest. Head up and drop it back. Bring your head back up and face forward.
Shrug your shoulders up and release; repeat this six times. Roll your shoulders backward six times; roll them forward six times.
Place your left hand on your hip and raise your right arm up. Keeping your torso straight, reach your right arm over your head, bending to the left from your waist. Hold and then return to center. Repeat with the left arm reaching over your head to the right. You should feel a stretch in your sides.
Stand with your feet slightly more than a shoulder- width apart. Reach down your left leg as far as you can, trying to touch your ankle or toes if possible. Hold for ten seconds. Slowly roll yourself upright, keeping your head down to avoid dizziness. Now reach down your right leg in the same manner and hold. Again, roll up slowly with your head down. This stretches the muscles in the backs of your legs.
Stand still with your feet apart, turn to your left. Bend your left knee and extend your right leg straight out behind you. Center your body so that your left knee is bent at a 90-degree angle to the floor. Hold this position, called a runner's stretch, for a count of ten, gently pressing your straight leg down toward the floor. You'll feel the stretch in the thigh muscle of the out- stretched leg. Repeat this exercise with your right leg.
To stretch your Achilles tendon and calf muscles, stand two to three feet from a wall and place your hands on it. Keeping your legs straight and your feet flat on the floor, lean in to the wall. You should feel the stretch in your legs; hold it for ten seconds. Try stepping back a bit farther to increase the stretch; remember that your feet should remain flat on the floor.
Note: Warm up and stretches is a MUST before any activity (swimming, cycling or basketball) or any kind of exercises. Yoga and relaxation is very good to kick-off stress. Tai Chi and Qigong are best exercises to alleviate stress and offers good health, vitality and longevity.
Reference:
Ronthoughts Journal – General Exercise
http://www.medicinenet.com/aerobic_exercise/
http://www.helpguide.org/mental/stress
http://learntolivehealthy.net/
http://www.holisticonline.com/stress/
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