We all know that exercise does our mind, body and soul a world of good, but we are too BUSY and STRESSED to fit it into our routine. There’s irony in this because just about any form of movement, from walking your dog to gentle yoga, can act as a stress relief due to the brain’s and body’s natural responses.
The time has come to carve a little space into your daily or weekly schedule for movement that will:
- Increase the endorphins
- Boost your self-confidence
- Improve your mood
- Help you relax
- Lower symptoms of mild depression and anxiety.
Exercise can provide stress relief for your body by imitating the effects of stress. I know… say what?!? Humour me! The brain and the body are triggered into flight or fight mode when your heart rate rises, helping your body and its systems practice working together through those effects. Call it your biological fire drill. This gives your cardiovascular, digestive and immune systems a shake-up and helps protect your body from the harmful effects of life’s unforeseen stress. Exercise in almost any form, from tennis to nature hikes, can act as a stress reliever, and as little as 20-30 minutes a day can help. Pumping up your brain’s production, feel-good endorphins, otherwise known as neurotransmitters.
Endorphins are the body’s natural pain relievers. They’re a type of neurotransmitter, also thought to be hormones, acting on opiate receptors to alleviate pain and promote feelings of pleasure. These are released during acts that exert the body, both pleasurable and painful. You can partake in activities ranging from getting frisky to laughing, dancing or lifting weights. When you don’t produce enough endorphins, you increase the risk of developing certain health conditions. You may have increased aches and pains, depression and anxiety, feel varying levels of moodiness and have trouble sleeping.
If you combine movement with something you love, you have the added bonus of releasing dopamine.
Dopamine is a feel-good neurotransmitter that the brain’s reward centre releases during times of pleasure. In contrast to endorphins are quickly released during a specific act, like exercise, to help alleviate pain and stress. The result; feeling a deeply ‘euphoric’ state, ‘off this planet’ good, or as the sneaker-wearing exercise junkies call it, “Runners High”.
Try not to get overwhelmed by the idea of partaking in moderate to vigorous exercise. Start slow, increasing the time and intensity as you improve your stamina and fitness. Any movement is better than no movement and is what our body is designed to do. Throwing a frisbee in the park or a simple walk to the local shop for milk instead of driving is a great way to start.
Moderate to vigorous-intensity aerobic exercise and strength training can lead to a surge in endorphins and other feel-good chemicals such as endocannabinoids, dopamine and serotonin. One exercise that is often overlooked but is most definitely a healthy form of movement is…sex. Sex increases dopamine, serotonin and oxytocin, a hormone linked to connectedness and trust. It also increases your heart rate, promoting stamina, which supports your health and improves your mood. Other overlooked movements are laughter and dancing, especially in social scenarios that help generate a connection with like-minded individuals.
If you are ready to break the perpetual loop that is the internal dialogue that tells you that you were never an active person, better suited to exercising your brain in the pages of books or your fingers in creating art or gaming hard. If you want to actively start incorporating healthy movement into your schedule, start with these activities…
Be sure to check with your healthcare provider and match activities to any injuries or ailments you may have before trying anything new. And please don’t limit yourself to this list! Try getting creative and finding the best way to enjoy this time you have carved into your schedule. HAVE FUN! Laugh your way through it …
Dip your toes in these exercises first:
- Wash your car by hand
- Walk to the shop for your milk and bread
- Sweep the leaves off your patio in place of a blower
- Walk your dog to the dog park
- Play hide and seek with your children
- Yin Yoga
Moderate intensity exercises:
- A brisk walk
- A gentle bike ride
- Gardening
- Swimming laps or visiting your local creeks (rock hopping counts!)
- Rock climbing for beginners
- Hatha Yoga (have you tried couples yoga??)
Vigorous intensity exercises:
- Mountain bike riding
- Playing fast-paced sports like Soccer
- Skateboarding
- Running/Jogging
- Skiing/Snowboarding
- Ashtanga Yoga (hello stamina!)
Leila Verban, Our Expert
Leila Verban is a creative writer and a qualified Yoga teacher who is the sole owner of Earth Side Yoga. Situated at the base of the Eungella Range, she continues to evolve her practice and refine her skills to incorporate counselling, meditation, energy healing and positive manifestation.
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
