Stress Management Through Exercise: Techniques and Benefits

Exercise can be a powerful tool to reduce stress and improve your recovery capabilities to support long term progress and enhanced performance for you and your family! Some of the physical benefits related to exercise and stress management are:

1. Endorphin Release: Physical activity helps to increase the production of endorphins. Endorphins are released in the brain and can help alleviate pain, lower stress, improve mood, and enhance your sense of well-being.
2. Reduced Tension: Targeted exercises can help reduce muscle tension which can help improve your movement and relax
3. Improved Sleep: With regular exercise, you can improve the overall quality and duration of your sleep which can be disrupted by large amounts of unneeded stress.
4. Better Resiliency: Focused strength training combined with cardiovascular training can make you a more robust individual capable of handling more stress but also reducing your overall daily stress because of your greater fitness level.
   Some mental health benefits of exercise and stress management can include:
5. Improved mood: Physical activity can help improve your mood and may help to reduce feelings of depression and anxiety.
6. Increased Confidence: Regular Exercise can enhance your overall self-esteem and confidence by promoting feelings of well-being making it easier to cope with day-to-day stressors.
7. Community Belonging: Performing regular exercise with groups of people increase your sense of belonging and help to give you a feeling of accountability and acceptance.

Here is a sample weekly routine to help improve stress management through exercise!

Monday: 20 minutes of moderate intensity cardio + 40 minutes of strength training (Upper Body)
Tuesday: 45 minute yoga session focusing on deep breathing and presence in the moment
Wednesday: 20 minutes of high intensity interval training (HIIT) + 20 minutes of strength training (Lower Body)
Thursday: Rest and Recover – focus on mobility and flexibility
Friday: 20 minutes of moderate intensity cardio + 40 minutes of strength training (Full Body)
Saturday: 60-minute BodyCombat
Sunday: Rest and Recover – focus on mindfulness and flexibility