4 Ways to Make Sure Exercise Reduces Stress

.... and protects your health.

How do you make sure exercise reduces stress? Is it guaranteed? You know it should work But how do you know it will for you?

Here's 4 Ways to make sure exercise reduces stress...

1. Make It a Habit

Imagine exercising each day without having to force yourself. Without having to use will-power....... But its often not like that. Sometimes you just don't feel like it. Why? Well...... maybe the weather's not right. Its too cold, wet or hot. Or you're too tired after a busy day in the office. How do you get round this?

Habit....

Make your exercise into a habit. This takes the will-power out of it. You don't need to force yourself to jog or go to the gym. Instead you'll go automatically. Why? Because you've developed a habit. Your body and mind are now used to doing the same thing each day.

How long does it take to develop a habit?

Most research says it takes about 21 days. That's not long. So if you can motivate yourself to exercise for a few weeks you're already there.

But what if even 3 weeks seems like a long time? Try the star method. Get a year planner you can hang on the wall. Every day you exercise mark the planner with a star. Pretty soon you'll have a chain of stars. One for each day. You'll get to like building the chain. You won't want to break it.....

I've used this method myself for writing this website. Its helped me write something everyday.

2. Meditate while you exercise

This is a great way to get the most relaxation out of your exercise. Find out how you can make sure exercise reduces stress with jogging meditation or walking meditation .

3. Breathe Through Your Nose

How do you breathe when you exercise? Most people breathe with their mouths open.

Why is this problem?

• Dehydration
• When you mouth breathe you lose far more water through evaporation. (Think how dry your tongue is when you sleep with an open mouth). So you'll get tired more quickly - and have more chance of getting painful muscle cramps. Nasal breathing naturally reduces this water loss.
• Over-breathing.
• If you breathe through your mouth during exercise you're probably over breathing.... and losing too much carbon dioxide gas from your body.

You need carbon dioxide for good muscle blood flow. If it's too low not enough blood (and oxygen) gets to your muscles. So they won't work so well..... they'll be less efficient. You'll get tired sooner. And feel more worn-out afterwards.

When your mouth is closed you only nose breathe. So carbon dioxide levels are naturally much higher.

For the last 3 years I've always nasal breathed when I jog or cycle. I feel refreshed when I finish with more energy. And I tend to exercise for longer- but sometimes a little less intensely.

So try it out.....Try to always nose breathe during exercise. If you find its a struggle- just slow down. Run or cycle a little less fast. You'll stamina will soon build up.

4.Listen To Music When You Exercise

How does music affect your exercise?

It helps..... a lot. Athletes who listen to music run faster and have more endurance. Why?

• Efficiency.
• There's something about exercising to a beat. You move more efficiently. Less energy is wasted.
• Motivation.
• I guess this is obvious- but still a big reason to use music.
• Distraction.
• Music reduces your aches and pains. Well actually it reduces your awareness of aches and pains. You become absorbed in the music and don't notice discomfort so much.

Research shows istening to music during exercise reduces stress and anxiety in your daily life.

There'll be more on how exercise reduces stress coming soon.......

Here's some more ways you can relieve stress ....

• 5 Effective Ways to Deal With Stress
• 4 Ways Meditation Relieves Stress Signs and Symptoms
• 5 Easy Meditation Techniques for Stress Relief

But what causes stress? Find out here....

• What is Stress - Part 1
• What is stress - Part 2
• What is stress - Part 3
• Stress Signs and Symptoms: How To Recognize Them

And Coming soon....

How to deal with work, family and time stress.

Return from Exercise Reduces Stress to Learning Modern Meditation

Photo at top of page by Norm Desmond