Tag Archive for: De-stressing

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The Truth About Relaxing

The Truth About RelaxingWhen you are under stress, your body reacts as if it is under attack. This is called the fight-or-flight response.  Relaxing your body depends on you eliminating the tension in your muscles.  Stress affects all aspects of your life, including your emotions, sleep routines, relationships and if left unchecked  can lead to serious health issues.

Below are some relaxation tips that are easy to incorporate into your daily routine and especially for those times that you start to feel anxious, and tense.

  • Breathing exercises are one way to relax.   Take a deep breathe in, hold for a few seconds, and then exhale slowly.  Repeat  7 – 10 times.
  • Take a time out and listen to your favourite music for a few minutes
  • Try aromatherapy: place a drop of lavender, or other essential oil onto your wrists or hands. The scent can trigger smell receptors in the nose that connect to the part of the brain that regulates emotions.
  •  Distract yourself from the issue at hand.  Pick up a crossword puzzle or a game of Sudoku. Brain games that require concentration can help take your mind off the stressful situation.

Try to incorporate these tips for relaxing when you have more time available.

  • Take a hot shower
  • Go for a walk with your pet
  • Spend a few minutes meditating or try imagining yourself  in your “Happy Place”.  That could be a childhood memory, a  favorite vacation spot or an imaginary place.  The idea is to get you to stop thinking about what caused  your stress.
  • Keep a journal
  • Yoga!!!   When you become stressed, your body releases hormones that speed up your heart rate and make your muscles tense.

Relaxation

  • gives the heart a rest by slowing the heart rate
  • reduces blood pressure & increases blood flow
  • decreases muscle tension

As you become more relaxed, you will:

  •  sleep better and have more energy
  • have less headaches
  • increase your concentration
  • increase your ability to handle frustration and stressful situations

A variety of different relaxation techniques can help you bring your nervous system back into balance.  There is no single relaxation technique that is best for everyone.   The right relaxation plan is the one that fits your lifestyle,  is easy to incorporate into your daily routine and helps you to relax!

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Victoria Clinic Encourages Exercise to De-Stress

Keeping up with a fitness program this time of year can be a challenge, and that’s why a Victoria clinic encourages exercise to de-stress. 

One of the best ways to deal with the stress is through physical activity, and one of the easiest ways to accomplish this during all the hustle and bustle is by simply walking. Besides the well documented health benefits, the beauty of walking is you can go at your own pace, and you can do it anywhere.

Once you are ready to hit the road (or the trail, treadmill or track) how do you make the most of your walking workout? Here are some practical tips for getting maximum aerobic, strength, postural and conditioning benefits from your walking program.

 

Victoria Clinic Encourages Exercise to De-Stress!

Victoria Clinic Encourages Exercise to De-Stress!

1. Warm up First, Then Stretch. Start by walking for just seven to 10 minutes (wear a watch) and then do a few gentle stretches. Your muscles will stretch better if you’ve warmed them up first. The first minute is as important as the ninetieth minute.

2. Take Short, Quick Steps. By taking short, quick steps, rather than long strides you will work your “glute” muscles (in your buttocks) as you log miles.

3. Practice the Heel-Toe Roll. Push off from your heel, roll through the outside of the foot, and then push through the big toe. Keep the other toes relaxed. (This takes practice.)

4. Squeeze Your Glutes. Imagine squeezing and lifting your glutes up and back as if you were holding a dollar bill between them! This will strengthen your low back muscles.

5. “Zip up” Your Abs. During your walk, imagine you’re zipping up a tight pair of jeans. Stand tall and pull your abdominal muscles up and in. You can practice this even when you are not walking.

6. Pump Your Arms. Imagine you are holding the rubber grips of ski poles in your hands. Stand straight, drop your shoulder blades behind you and push back your elbows with each step. Keep your arm movements smooth and strong.

7. Keep Your Chest Up, Shoulders Back. Use your walk as an opportunity to practice good posture. Imagine someone dumped ice down your back. That’s the feeling you want to have as you hold your chest up and shoulders back.

8. Keep Your Head Up. Look about 10 feet ahead of you. Imagine that you’re wearing a baseball cap and have to look up just enough to see the road. This keeps your neck aligned properly.

9. Smile and Have Fun. Learning these techniques takes time and concentration. Be patient and enjoy your workout. Dress comfortably, find a partner or wear a headset and listen to music you love. If you’re walking outdoors, vary your routine. Remember the importance of the “warm down”. The warm down is aimed at gradually returning the body to its resting state. This will help to prevent muscle stiffness and the onset of muscle soreness that can follow a training session.

10. Practice “Mental Fitness”. Don’t replay the problems of the day while you walk. Try to maintain a state of relaxed awareness by paying attention to your breathing and noticing how your body feels. Visualize yourself getting healthier and stronger.

Consistency is the most important part of your walking workout. The more committed you are to walking all or most days of the week, the healthier you’ll be.  So get moving and remember that the Victoria clinic encourages exercise to de-stress!

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