There is more to being fit and healthy than working out and eating right.
One of the big hindrances to becoming a healthy, fitter you, in today’s modern world, is stress.
Stress is an unwanted byproduct of today’s busy professionals’ fast paced lives.
Constant stress leads to everything from hypertension and headaches to mental health concerns like depression and anxiety disorders.
What’s more, stress can make other conditions — like asthma, irritable bowel syndrome and insomnia — worse.
Chronic stress can also lead to an early grave
Stress was great for our ancestors where fight or flight was a survival mechanism of their eat or be eaten world.
Today, not so much.
So, what is a busy professional to do to lower their stress levels in their quest to become fitter and healthier.
Glad you asked.
Here are 5 ways busy professionals can lower their stress.
- Take a hike. – Well sort of. When you start to feel typical acute stress related symptoms like increased heart rate or inability to concentrate, get away from what you are doing and take a walk. A short 10-minute walk is a great way to relax, clear your head and release some endorphins (the feel-good hormone). Bonus points if you can take a walk in nature
- Take a breather– One common symptom of chronic stress is shallow breathing. If you feel yourself getting a little more anxious or moody than normal, take a deep breath. Or 2 or 3. After a few deep breaths you should feel more relaxed and maybe even a boost of energy thanks to the increased oxygen intake. Still feeling stressed after a few breaths? Take a few more and really focus on your breathing. This will work as a short meditation session and should really start to calm the body down. Bonus: a few times a day, stop and focus on your breathing for a minute.This will go a long way to a less stressed out you.
- Shoot your computer. – No, not really. Well, maybe. Long-term uninterrupted computer use has been shown to lead to stress, loss of sleep (which leads to more stress) and even depression (stress city). Try to take short breaks away from your computer throughout the day. If you can manage it try the 25/5 or the 50/10 rule. For every 25 minutes in front of a screen try to get 5 minutes away. Like to use your devices at night? Well, I have some bad news for you. Late night computer use has also been shown to lead to stress. If possible, turn off all devices and hour before going to bed. AND DON’T USE YOUR PHONE AS AN ALARMCLOCK.
- Go to a concert.– Or at least listen to one. Music has been shown to lower heart rate, blood pressure and decrease stress hormones floating around your body. Any music that you enjoy listening to can have this effect. Love Norwegian Black Metal? Or Atari Teenage Riot. Go for it. Just make sure only you can hear it. You don’t want to raise anyone else’s stress level.
- Laugh at someone. – No, I am not taking about bullying or making fun of someone. I’m taking about watching a funny video. Laughter deactivates your stress response. This in turn causes an increase in endorphins which causes your body to relax. Laughter really in the best medicine.
Next time you are feeling stressed, try one (or all) of the techniques listed above and you should be feeling more relaxed in no time.
Paul F. Sweatt CPT signing off.
Until next time.
Train Smart. Train Hard. Train Safe. Train to Sweatt.