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  • Deanne Pandey

Work your way to a happier day


You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or even if you're out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

  • It pumps up your endorphins. Physical activity may help bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, any aerobic activity, such as a rousing game of tennis or a nature hike, can contribute to this same feeling.

  • It reduces negative effects of stress. Exercise can provide stress relief for your body while imitating effects of stress, such as the flight or fight response, and helping your body and its systems practice working together through those effects. This can also lead to positive effects in your body — including your cardiovascular, digestive and immune systems — by helping protect your body from harmful effects of stress.

  • It's meditation in motion. After a fast-paced game of racquetball, a long walk or run, or several laps in the pool, you may often find that you've forgotten the day's irritations and concentrated only on your body's movements.

  • It improves your mood. Regular exercise can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.


In order to reap these benefits, we have tailored the perfect workout for you-


  1. Squat jumps- Squat Jumps are a powerful, plyometric exercise that strengthens your entire lower body and increases your heart rate for a significant calorie burn. Squat Jumps target quads, hamstrings, glutes and calves while also toning the ab and back muscles.

  2. Burpees- Burpees are a calisthenics exercise. This means they use your body weight for resistance. With burpees, the focus is on a full-body calisthenics workout that aims to build muscle strength and endurance in both your lower and upper body.

  3. Split lunges- Static lunges are a bodyweight exercise designed to build strength in your core and lower body. For static lunges, move into the lunge position and hold for a lower-body workout that targets your hip flexors, hamstrings, and quadriceps.

  4. Mountain Climbers to plank jacks- Plank jacks add a cardiovascular challenge to the already challenging plank, which primarily works the core and shoulders. The jacking motion also engages the glutes and inner and outer thighs—make sure you're squeezing these muscles and keeping your hips from bouncing up and down to get the maximum core- and glute-strengthening benefits.

  5. Jumping Jacks- Jumping jacks might seem like a basic exercise, but they offer some serious benefits, including boosting your cardiovascular system and toning your muscles


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