What exercises should be included in the fitness diet in wartime to relieve stress, says a member of the International Federation of Functional Training, Speaker of International Congresses.
Now we all live in a very difficult time. Each of us is under tremendous stress. It is very important to maintain emotional health, because any stress causes a change in our well-being.
Symptoms of stress can be:
Muscle tension in the head, neck, shoulders, back, reduced efficiency, depression, apathy, sleep disturbances, distraction, memory impairment and concentration, slowing of mental processes, poor gastrointestinal function, increased anxiety, irritability at the slightest occasion , tendency to edema, fear attacks, memory loss, distrust of yourself and others, restlessness, increased sweating, irritability, palpitations, breathing problems, shortness of breath, numbness or tingling in the extremities and more.
Regularly and correctly selected physical activity is the key to emotional stability and psychological stability. Exercise allows you to release the accumulated tension. Sport also regulates cortisol levels. Cortisol is a steroid stress hormone. Exercise helps lower cortisol levels and allow the body to replenish its reserves.
Exercise promotes the production of endorphins. Studies on male students have shown that intense aerobic exercise for 15 minutes increases the level of endorphins in the blood.
Sport is a good antidepressant. I offer you several types of exercise that will help get rid of anxiety and stress.
Running is very effective in combating stress. In addition, it is the most affordable sport: you do not need a gym membership and equipment. An important condition: gradually increase the speed and distance.
Since 2012, studies have shown that people who practice yoga have almost no aggression, nervousness, depression, anxiety. When practicing yoga, special attention is paid to breathing practices. Deep measured breathing helps to calm down and relax.
Trekking – walking in the fresh air hides the secret of peace and longevity. Looking around, admiring nature, you feel peace and happiness, and unnecessary thoughts recede. Many psychotherapists are sure to prescribe patients walks in nature.
Meditation is a powerful tool that promotes stress resistance. Meditation promotes the development of a positive state of mind. This is an effective method of training attention, awareness skills, stress management.
The easiest way to meditate is to focus on your own breathing, or on the current moment.
Such practices help:
• better cope with emotional stress
• get out of a state of chronic stress
• reduce chronic pain
• relax and achieve peace of mind
• develop attention management skills and increase their concentration.
You can master this through regular training, starting with 10 minutes a day, then the acquired skill can be transferred to life.
It will also help to calm down and become more attentive to any active recreation:
Any physical activity will help minimize the effects of stress. The main thing is to choose a hobby!