Fitness Stress Reduction

Ubin Jung & Simrat Chandi


Physical Activity Plays a key role!

Physical activity plays a key role in reducing and preventing the effects of stress.Just about any form of physical activity can help relieve stress and burn away anger, tension, and frustration. Exercise releases endorphins that boost your mood and make you feel good, and it can also serve as a valuable distraction to your daily worries. Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.

Example of simple activities

  • Put on some music and dance around
  • Take your dog for a walk
  • Walk or cycle to the grocery store
  • Use the stairs at home or work rather than an elevator
  • Park your car in the farthest spot in the lot and walk the rest of the way
  • Pair up with an exercise partner and encourage each other as you workout
  • Play ping-pong or an activity-based video game with your kids
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5 reasons physical activity helps

1. Increases soothing brain chemicals.

  • Endorphins help us to feel good, therefore decreasing stress.

2. Alters blood flow.

  • Exercise alters blood flow to stress-affected areas of the brain, meaning that we do not refine stressful events over and over again.

3. Acts like meditation in motion.

  • A sweaty gym session or a quiet walk will help you forget irritations by concentrating on other activities.

4. Promotes many health benefits.

  • This includes better mental health, lower risk of developing some cancers, better weight control and much more.

5. Can be done at any time.

  • Fitting in 15min a day can aid cognitive function and performance, you don't have time to not exercise.


Stress and nutrition have always been linked

Someone with a healthy and balanced diet is likely to be far less stressed than someone with a poor diet. Healthy, nutritious food and breathing exercises are the simplest methods for relieving stress. These methods are not only cost effective but readily available – and without any side effects. Foods with high vitamin and mineral levels actively help to reduces stress levels.
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Foods and drinks that can trigger and aggravate stress include:

  • Tea, coffee, cocoa, energy drinks
  • Fast foods and takeaways
  • Butter, cheese
  • Meat and shellfish
  • Sugar
  • Alcohol
  • Soda, soft drinks and chocolate drinks
  • Almonds, macadamias and other nuts
  • Coconut oil

Foods that are good for helping to reduce stress:

  • Water
  • Fresh vegetables
  • Fresh fruits
  • Fish
  • Soups
  • Yoghurts
  • Herbal products
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20 Simple Stress Relief Tips

1. Prep for tomorrow.

2. Arm yourself with healthy snacks.

3. Be present.

4. Use the proper hand washing technique.

5. Turn on some tunes.

6. Reach out.

7. Hit the pool!

8. Give your thumbs a rest.

9. Recall a past success.

10. Meditate.

11. Worry about one thing at a time.

12. Focus on your senses a few minutes a day.

13. Talk about—or write out—what's worrying you.

14. Be faithful to your workout routines, no matter how stressed or busy you are.

15. Take time to be touched.

16. Speak a stress-free language.

17. Don't be so serious.

18. Once a day, get away.

19. Identify at least one good thing that happened today.

20. Breathe deeply.

Works Cited

  • Robinsoon, Lawrence, Melinda Smith, and Robert Segal. "Stress Management." : How to Reduce, Prevent, and Cope with Stress. N.p., Oct. 2015. Web. 06 Dec. 2015.

  • "How Food Can Affect Your Stress Levels." Stress Management Society. N.p., n.d. Web. 06 Dec. 2015.

  • "20 Simple Stress Relief Techniques." Shape Magazine. N.p., n.d. Web. 06 Dec. 2015.