Shed Your Worries As You Walk
By Sandy Schroeder
If you are like me, daily demands, deadlines and assorted other issues can create a lot of pressure and worries. Sometimes that's OK. Other times I need a little help to keep my balance. That's when I head out for a walk or hit my yoga mat.
The Mayo Clinic recommends exercise to boost health and ease stress. Their researchers have found exercise improves mood and reduces anxiety. It can also reduce blood pressure and risk for diabetes and arthritis symptoms.
What They Suggest
Try for 30 minutes of daily exercise three to five days a week and see if your worries let up. If you cannot manage 30 minutes, 10- to 15-minute sessions can make a difference. If you fit in some vigorous sessions such as jumping rope, running or biking short sessions may be all you need.
How Exercise Sets a Positive Tone
When you establish a regular exercise routine a lot of good things can happen.
- You may take your mind off of your worries - It's easy to feel better when you are outside moving with sunshine and breezes.
- Feel-good endorphins show up - You may enjoy a fresh sense of well-being as natural brain chemicals go to work.
- Your self-confidence may surge - Just getting into the exercise groove may make you feel better about everything.
- Your whole family may get involved - Getting everybody outside moving may lead to other healthy habits, better meals, more interaction and less time on screens.
What's the Next Step?
Here are some ways to get started.
- See your doctor first - Before starting new exercise programs call your doctor and discuss the amount of exercise and levels of intensity.
- Pick things you enjoy - To stick with the routines choose ones that you really like and pick comfortable times. Gardening in the early morning, shooting hoops or practicing soccer with your kids in the afternoon, or walking to the park after dinner may turn out to be natural choices.
- Don't turn exercise into a must-do - If one thing does not work, try another. When you are really having fun, you will keep right on going and return the next day for more.
- Start out gradually - Keep goals reasonable to let them take hold in your schedule and avoid burnout. Pick goals that fit you, your family and your needs.
- Don't let setbacks slow you down - You won't get perfection but you will get there if you and your family are showing up and enjoying the process. Walking, running, swimming, hiking, or biking may deliver a lot of exercise, relaxation and stress reduction. Go with the ones that work.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Wellington, Fla.