Darrick Robles Stress can have a negative impact on health in the long term. With regular physical exercise, you can counteract the unpleasant feeling of being overwhelmed. Read more about how exercise and stress are related and how you can train to manage your stress.
What is stress?
Stress is the body’s natural alarm reaction to a situation that is perceived as challenging or even threatening. Stress plays an important role in our lives. Stress is controlled by the sympathetic nervous system and allows us to act quickly. Stress enables us to perform at our best in extreme situations. Only through stress could the human species survive at all. So stress is not inherently a bad thing.
This is what happens when the body is stressed
When we are exposed to a stressful situation, various stress hormones are released within a few seconds: adrenaline, noradrenaline and cortisol. When these hormones enter the bloodstream, the body switches to survival mode. Then it is: fight or flight, fight or flight.
The heart beats harder, the pulse increases. Breathing becomes faster and muscles tense. Alertness and endurance are increased, as is pain tolerance. The pupils dilate so we can see better. We have more energy to do more in the short term.
Today, however, we rarely have to run from wild animals in the savannah. However, our brain often cannot assess exactly how real a threat actually is – and reacts stressed. Even if, for example, it is just a deadline where neither fight nor flight is announced. Then the entire body is on alert without the tension being able to discharge itself in movement.
Long-term stress is a burden
After a stressful phase, body and mind need to recover. If there is no recovery, this can lead to a variety of different complaints. The permanent release of stress hormones increases z. B. the blood pressure, you are nervous and unfocused. In addition to constant tiredness, insomnia, anxiety or digestive problems can also occur. In the worst case, there is a risk of depression or burnout. It is all the more important to reduce stress hormones through activity.
Physical activity as a stress reliever
Physical activity can provide a substitute for the two original stress responses, fight and flight. Finally, both reactions are associated with sweaty exertion. Instead of stress hormones, happiness hormones such as serotonin and endorphins are released during physical activity. The tension is reduced and we feel good again, despite exhausting ourselves. Regular exercise increases the ability to deal with mental stress in a healthy way. We then react more calmly in stressful situations.
Especially sports that require a certain concentration, such. B. dancing, are also a welcome distraction from the problems of everyday life. In addition, the brain is supplied with more blood and oxygen. And last but not least: After a training session, it is usually easier to switch off and relax.
Other benefits of physical activity include:
- Increased ability to concentrate
- Improved memory
- Increased Creativity
- Strengthened immune system
- Fewer fears
Which sports are suitable for stress reduction?
Which sport helps you best against stress depends entirely on what you like, what you want and what your living conditions are like. Just try it out. Here are some ideas:
endurance sports , e.g. B. Jogging, biking, and swimming They help you switch off and clear your head, especially when done outdoors.
dancing , e.g. B. Ballet, salsa and zumba The complex movements help focus attention away from stress. The music also puts you in a good mood!
team sports , e.g. B. Football, handball and basketball The interpersonal component can be an additional stress relief valve. At the same time, social skills are strengthened in team sports.
martial arts , e.g. B. Karate, judo and kickboxing Especially quiet types who tend to be introverted or even shy in everyday life can use martial arts to relieve tension in a healthy way.
racquet games , e.g. B. Tennis, squash and table tennis Tennis & Co. are well suited to regulate emotions. They must not be lived out unchecked in these sports, but must be well dosed.
relaxation gymnastics , e.g. B. Yoga, Qigong and Tai Chi In our hectic society, almost everyone could use a little deceleration. In this way, feelings of restlessness and restlessness can be reduced.
Anti-stress workouts to do at home
There are currently many restrictions when it comes to sports in public spaces. Fitness centers, swimming pools and dance studios have closed across the board. So how can you exercise at all during the corona pandemic?
As long as you go out alone and don’t meet up with friends, you’re allowed to go jogging and walking. Otherwise you only have the sport at home. But there are fantastic offers here right now: Many professionals are making their expertise available free of charge, e.g. B. via YouTube. There you will find yoga classes, cardio and strength exercises, barre workouts and much more.
That’s how you stay tuned
- start small 10 minutes of training is better than nothing.
- do what you like In other words, choose a sport that you enjoy.
- Keep a training diary. It shows you your development and has a motivating effect.
- Don’t train every day. Research recommends 45 minutes three times a week.
- Be patient. Over time you will notice more and more positive changes.
Don’t forget to relax!
Were we able to convince you of the benefits of physical activity when you are stressed? If so, then we’re happy about that! But we want to give you one more thing to take with you. Even “normal” relaxation has its place: reading a book on the sofa, having dinner with friends or simply going to bed early – you should not ignore any of this when it comes to relaxing. Not that you’ll fall into a new form of stress from all the activity.
