Physical Exercises

Why Do You Have To Consider Moving?

Humans Have Been Made to Move!

The previous sections were dedicated to wake up and strengthen your spirit. Effectively managing stress requires, however, another part of you to be awaken as well – your physical body.





Initially we were hunters and dealing with agriculture. So Mother Nature has made us to move. Do not disregard these plans. If you have a job which makes you sit in a chair in front of a computer for more than 5 hours a day you have a serious problem.

How long should the physical exercises last?

I am not talking about becoming a fitness maniac. Not at all! What you need is to have a small set of physical exercises to do every day, for not more than 30 min.

Making a single extreme effort does not bring you any results here. At most you will have a serious injury or even disable yourself.

Just the opposite: you have to do it slowly and persistently. Piece by piece, bit by bit closer to the goal!

What is the goal? The goal is to keep your body flexible and strong.

Keep It to the Limit

You do not need an intense loading. Especially at the beginning!

The biggest mistake all beginners do once they put on their brand new jogging snickers, is to get to the racing path and strive run as much and as fast as they can.

However a magic distance and magic velocity do not exist.

You just need to keep it up to your limit. The worse you can do is to overload yourself at once and never try it again.

What is your limit?

The rule of thumb is that you have to stop immediately when you can hardly speak without choking.

Remember! Keep it slow and easy! There is nothing to prove and no one to convince in anything. You are with yourself – give yourself exactly as much as you need!

What is the Best Time to Do it?

There is not such a thing like a best time to do it. The most important thing is just to be persistent; to do your exercises every single day.

You can do your physical exercises in the morning, at lunch time, in the evening, after a tough meeting, while the others drink coffee or smoke; it is irrelevant.

Just do them!

Some More Managing Stress Tips to Help You Succeed

Here are some useful tips which will definitely help you in being persistent…

  1. Find a friend or become part of a group of people with whom to do the exercises together. It is always easier when you are not alone…
  2. Start with a sport which will please you and will be funny to you. I do Tai Chi because I am calm and slow by nature which perfectly fits to the slow movements and the patience required.
  3. Let your body lead you. Do not hurry up do not overload yourself, especially at the beginning
  4. It has always been a kind of much easier for me to do my exercises in the morning. If they became part of everything you do before going to work, it would be a perfect start of the day!

    But again, the most important is just to do them. It does not matter when. It is just easier for me to do them in the morning

  5. Include some warming up exercises before the actual training. Always dedicate two to three minutes just to worm up and wake up your body.
  6. At the end do not stop at once. Slow down gradually to avoid sore muscles.

How do Physical Exercises Influence Your Body

While doing physical exercises your brain produces molecules called endorphins. They have a similar stimulating effect on you as the artificially produced drugs such as heroin and morphine.

This is the only similarity, though!

Heroine, morphine and all the rest of artificially produced drugs exhaust your body and just make you dependent wanting more once the effect is over. By the time passes your body gets used to them becoming insensitive to small doses and starts needing more and more to achieve the same effect as before. You become blind for the small things of life, which could make so happy otherwise

Unlike them endorphins are naturally produced by your body and it reacts completely the opposite way to them. By the time passes you become more and more sensitive to them and small doses of endorphins can make you feel much better than before.

Before Starting

If you are not older than 35 years and feel healthy you do not have any grounds for worries. Just pick up an option from below or create your own scheme and start doing it.

If you are at an age above 35 years it is better to do a prophylactic medical check and consult your doctor. He might tell you some additional advices which may turn out to be important…

The good news is that it is not obligatory to be young and healthy in order to benefit the positives from physical exercises. Experiments show that for people between 50 and 80 years old a thirty minutes fast walking, not even jogging, three times a week had the same effects as taking a psychotropic drug.

Tai Chi

Tai Chi is an ancient Chinese marshal art.

Its charm is in the internal comprehensive effect it has on both your spirit and physical body.

Tai Chi for sure can help balance your nature and achieve a perfect sense towards the numerous outcomes in difficult situations, which inevitably will let you foresee and avoid stressful events. In addition it will strengthen physically your body and is a perfect solution for the daily exercises we all need.

However there are several things you need to know about Tai Chi before deciding to start with it:

  • To master it you will need much time and patience

  • You can not learn it by yourself. You need a teacher. But don’t worry. There are always teachers nearby. You just need to look for them and they will find you.

Why do I like it so much?

  • The daily exercises do not take more than 30 to 40 minutes
  • Tai Chi does not involve extreme loading. It is a sequence of slow movements. Its charm is in the movements’ punctuality and simultaneity. You do not strive to hit or kill anybody.
  • Usually it is practiced in a group. So if you find it hard to wake up in the morning the thought that others will do, make you stand up
  • It will bring you back much more compared to what you put in. The only thing you need to do is to be persistent
  • Nobody pushes you or makes you do things that you do not want or can not do such as overstretching for instance. You progress in accordance with your own rhythm.

A Set of Managing stress Physical Exercises for the Whole Body

Norbekov, a recognized alternative medicine teacher has created a set of physical exercises, which are perfect for relaxation after a hard day at work or waking up the body for the challenges of the day.

It lasts 47 minutes and the exercises are really simple. The guy gives you the rhythm and the right attitude you have to build. He does 8 repetitions for each movement.

The most important part of the technique is to create a positive attitude and “smile” at the place where the exercise is performed. Let’s say your palms, your ankles, your knees, your neck

If you don't do them all, at least do the part dedicated to the backbone. This is the highway of power and strength in our bodies – the cleanest and safe we keep it, the better!

Managing stress Physical Exercises for Your Abdomen

The abdominal area is quite sensitive for most of us. We usually gain quite easily weight at this area which negatively impacts our overall appearance and self-esteem.

Negative self perception is one of the most serious sources of stress you have to deal with.

A nice site giving plenty of information about stomach exercises which will help you loosing weight at the abdominal area is http://www.flat-stomach-exercises.com

Using Your Brain Helps Managing Stress

Brain scanning reveals that depression usually comes with a decreased activity of the neocortex – the most recently formed part of brain located in the cranium front part. The neocortex activity is usually associated with all voluntary actions and memory.

On the other hand we have a very low percentage of children suffering from depression. They actively study and constantly learn about the world around and just do not have time about complaining from depression.

Do not loose your curiosity; always try to learn something you were not aware of before; keep your brain awaken and you will never suffer from depression.

In addition your brain can deal with just one task at a time. Just keep it constructively focused on a topic and you will not have time thinking about depression.

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3 SIMPLE STEPS MANAGING STRESS STRATEGY



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