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Run Away Your Stress

9/30/2020

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Run Away Your Stress

Here are 6 ways running can address today’s anxiety

Run Away Your Stress

Here are 6 ways running can address today’s anxiety

Photo by Emma Simpson on Unsplash

If you’ve ever experienced that almost Zen sense of calm just after a workout, you understand the positive effects exercise can have on your mental health.

By now, most people know about the physical health benefits achievable through running and other fitness activities. But in these mentally and emotionally taxing times, it’s more important than ever to understand how exercise can help control the stress and anxiety we feel in response.

“It may seem counterintuitive that exercise, a form of physical stress, can help the body manage general stress levels,” notes the American Psychological Association. “But the right kind of stress can actually make the body more resilient. Many experts believe routine exercise is as powerful in treating anxiety and mood disorders as antidepressants.”

Photo by Matthew LeJune on Unsplash

Licensed psychologist and coach for women’s running program Moms on the Run Anshan Moore Eckard stresses the importance of channeling our stress into healthy avenues when life starts to seem overwhelming.

“It is really important to focus on the things we can control,” she says. “Right now, that is what we do in our own lives and in our own homes, continuing to do the things we know work (exercise, healthy eating habits, good quality and adequate sleep, staying connected with friends and loved ones), and letting go of the things that don’t. I encourage people to focus on what opportunities may lie during this time.”

Because running is easy to do, requires no specialized equipment and can be done inside or out, it can be one of the most efficient and effective methods of protecting ourselves from stress and anxiety. Here are key facts to know about running and stress relief.

1. Running releases endorphins

The feel-good neurotransmitters interact with your brain to reduce perceived pain and trigger positive feelings that can mimic the effects of morphine.

2. Group running can promote social wellness

Positive interactions with others can help us feel better about ourselves and ward off depression. That’s one advantage of supportive group running programs like Moms on the Run, which bring together like-minded women who want to initiate or improve running skills while having fun at the same time. MOTR members often use their workout time to catch up on each other’s lives, vent about their daily challenges and support each other’s fitness journeys. Others prefer to run safely and quietly with their groups while listening to music or inspirational podcasts, concentrating on moving, breathing and sweating as a way of releasing the day’s concerns.

3. Running need not be time-consuming

Most people can obtain significant relief from anxiety by running five times a week for a minimum of 30 minutes each time. Frequent runs are more important to your mental health than long runs, though both can be beneficial.

4. Running teaches our bodies to handle stress

Because strenuous activity mimics the bodily responses produced by anxiety, it shows our bodies how to manage anxiety without getting overwhelmed, according to the APA report.

5. Running can improve our sleep

Studies suggest running and other regular exercise can help produce healthier, more restful sleep and reduce insomnia, leaving you more able to cope with life demands in the daytime.

6. Running provides a sense of accomplishment

The discipline and routine of running can act as a form of self-care by raising our confidence and giving us a sense of control in an uncertain world. “Prioritizing self-care practices like exercise can result in a cascade effect of other healthy habits, like eating nutritiously, socializing with others and getting a good night’s sleep,” reports the APA. “All that can improve depression symptoms.”

Photo Courtesy of Brandpoint

Ask the fitness specialists at Moms on the Run how a structured running program can help reduce your stress and anxiety. The nationally franchised program for women of all ages and abilities — not just moms — offers year-round training formats, including virtual services during COVID. (BPT)


Originally published at https://vocal.media/longevity/run-away-your-stress

By Good Advice Publishing on June 24, 2020.

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Exported from Medium on September 19, 2020.

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Give Your Backside a Break: 4 Tips If You Sit for Extended Periods

12/27/2019

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Sitting for a long period of time can lead to some adverse health effects. According to a recent survey commissioned by Preparation H, 63% of Americans admit that staying seated for an extended period has resulted in butt pain or discomfort. The following tips will help you diminish the harmful, but common, side effects of sitting and highlight how to give your backside the break it deserves.


(BPT) - Sitting is nearly impossible to avoid. Whether during your daily commute, working hard at your desk or watching your favorite TV show on the couch, sitting can provide relief and give you the opportunity to relax.

However, sitting for a long period of time can lead to some adverse health effects. According to a recent survey commissioned by Preparation H, 63% of Americans admit that staying seated for an extended period has resulted in butt pain or discomfort.

While sitting may be one of our favorite positions, the following tips will help you diminish the harmful, but common, side effects of sitting and highlight how to give your backside the break it deserves.

1. Move bad posture out of the way

Sitting down at a desk for eight hours at work each day is common for many professions, in addition to sitting during the commute to the office. For many, this is the preferred position, as one in four employed Americans would not show up to work if they could not sit down the entire time. However, sitting can have significant effects on our backs and spines, causing pain and discomfort. To avoid bad posture and a stiff neck or back, take a quick walk around the office, find a longer route to the water cooler or grab a coworker for a few laps around the parking lot during lunch. If your office allows it, opt for a standing desk to get you off your butt and onto your feet.

2. Improve poor circulation

Let’s face it — we all want to get home, kick off our shoes and get lost in our couch cushions for the rest of the night. However, sitting for too long causes your blood to remain in your feet and lower legs due to lack of movement, causing your body’s circulation to slow down and resulting in numbness and tingling. To break up your sitting marathon, try to perform a few simple bodyweight exercises during commercial breaks or use the time to get up and tidy your living room space.

3. Leave backside discomfort in the past

Everyone uses the bathroom throughout the day, but some may spend a little too much time on the porcelain throne. The time spent sitting, as well as the habits associated with the activity, can ultimately contribute to the causes of hemorrhoid flare-ups, like constipation and straining. When hemorrhoids do strike, Preparation H is the #1 doctor-recommended OTC hemorrhoid brand formulated to soothe, cool, cleanse and care for your backside. To help shorten the time spent on the toilet, avoid digital distractions, like your phone, that can lead to spending extended time sitting in the bathroom.

4. Bring the power back to your brain

Your physical health isn’t the only thing suffering from sitting — your mental health is affected as well. Sitting for extended periods can slow down brain function, leading to memory loss and a foggy brain feeling. If you’re feeling distracted or can’t seem to accomplish a task at hand, try getting up and going for a quick walk to help improve concentration and keep blood flowing to your brain so the next big idea is right around the corner.

Whether it’s getting in an extra couple of steps or banishing your phone from the bathroom, these small changes can be beneficial in reducing the negative effects of staying seated for too long. Sitting will inevitably be a part of your day, but by implementing these tips, you can give yourself a pat on the back for putting your health first.

For more information on hemorrhoid relief, visit preparationh.com.


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3 Tricks for Coping with Aging as a Senior

11/13/2019

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Age with grace, even if coping with hearing or vision loss

No one looks forward to growing older, but it still happens even to the best of us. While it can seem frightening, it’s just a part of living a long, wonderful life. With age comes some challenges, such as hearing and vision loss. However, you can prepare yourself to deal with these issues. By preparing ahead of time, you can age while maintaining the lifestyle you love.

Regular Checkups

Regular checkups with your doctor are critical to ensuring good health. You always want to find problems before they happen; prevention is always easier than trying to cure. Additionally, if your physician does find a health issue, you have more treatment options and a better chance for successful treatment. By checking in regularly with your primary care physician, he or she can also provide helpful hints on staying fit overall. They’ll likely recommend a nutritious diet and moderate exercise, if your health allows it.

Get Aids Early

Between the ages of 41 and 60, many people begin to experience trouble with their vision and hearing. Often, it’s a good idea to begin wearing glasses or hearing aids at the first sign of a problem. It may sound silly, but your eyes need an adjustment period to get back into their groove. Glasses are key to ensuring your eyes continue to work properly. You’ll have to schedule an appointment with an eye doctor who can appropriately prescribe you the right strength in your glasses. If you vision trouble is limited to when you’re reading, you may be able to wear reading glasses. Hearing aids may also be necessary. Since hearing concerns are common among seniors, you should give your ears their own adjustment period. Depending on the kind of hearing aid, you might need more time to adjust to it. Always check with your doctor to make sure you’re using the correct type.

Embrace It

People often fear getting older. The reason it seems so scary is that it’s charting into unknown territory. You don’t have to be scared! You should approach an older age as a triumph. After all, you’ve made it this far, so you can celebrate your accomplishment. Aging comes with its own perks, such as retirement, grandchildren, and the freedom to do what you want. If you’ve got dreams, achieve them. Go travel with your spouse. Plant that garden you’ve always wanted. This is your time; there’s a reason these years are called your “golden years.” Also, it’s never too late to begin your health journey. You’ve got to put yourself first sometimes, and there's no better time than now. 
​

Don’t dread your golden years. By practicing good health, seeing your doctor regularly and preparing yourself for the changes to come, aging is just another milestone in your life.

Read more from the Senior Living IDEA: Getting the care you need: Find your health care 'quarterback'


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Steps to Better Sleep for Peak Sports Performance

11/2/2019

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While plenty of attention goes into developing skills and talent, other important components that affect an athlete’s performance can be overlooked. Especially considering the demands of an athlete’s training and game schedule, getting adequate sleep is often an afterthought. Athletes can maximize their performance, recovery and overall health with these sleep tips.


Steps to Better Sleep for Peak Sports Performance

(Family Features) For fans and athletes alike, fall means gearing up for a new season of sports activities. While plenty of attention goes into developing skills and talent, other important components that affect an athlete’s performance can be overlooked. Especially considering the demands of an athlete’s training and game schedule, getting adequate sleep is often an afterthought.

However, a lack of sleep can significantly affect athletes’ performance both on and off the field.

Sleep quality, efficiency and duration all may decrease just before competition, limiting opportunities for athletes to get the optimal quality and quantity of sleep their bodies need due to intense practice and game schedules, according to research published in “Sports Medicine.”

The same research found sleep can affect several aspects of an athlete’s performance. Skills that require endurance tend to be more affected by sleep deprivation than short-term, high-power activities. Running speed and free throw accuracy improve with more sleep, for example. There is also evidence that getting inadequate sleep increases the risk of injury as sleep deprivation can cause low energy and problems with focus during the game. It may also negatively affect split-second decision-making. 

Less sleep also means fewer opportunities for natural secretion of the growth hormones that occur in deep sleep and aide restoration, physical performance and a healthy metabolism.

Athletes can maximize their performance, recovery and overall health with these tips from Mattress Firm’s sleep health expert, Dr. Sujay Kansagra:

  • Ensure you are getting between 7-9 hours of sleep each night. Athletes may need additional sleep due to strenuous daytime activity.
  • Keep your wake time and bedtime similar, regardless of your training schedule. Don’t wake up early to practice one day and sleep in the next. Try to keep it consistent.
  • If you have trouble falling asleep, avoid workouts late in the evening just before bed.
  • For competitive sports teams that travel across time zones, it’s important to try to adjust your circadian rhythm based on the time you will be playing in the new time zone. The goal is to time the game to when circadian rhythm and alertness are at their peaks, in the late morning and late afternoon or evening.
  • As the body works to repair itself during sleep, creating muscle tissue and releasing important hormones, sleeping on the proper mattress can provide support that aids in reducing aches and pains. If you need help selecting the right mattress, the experts at a retailer like Mattress Firm have a variety of sizes, options and accessories available that won’t break the bank.

Find more advice to ensure a better night’s sleep at MattressFirm.com.

 

Photo courtesy of Getty Images

SOURCE:
Mattress Firm

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How to Achieve a Long, Happy Marriage

10/23/2019

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The divorce rate in the United States is going down, but that could be because many people are deciding not to get married. However, if you want the happily ever after that exists within a married partnership, it is possible. You just have to put in the work to have a long, happy marriage.

Work on Communication

To stay married to someone happily through the years, you have to know how to communicate with your spouse. Not everyone communicates in the same way, but there are ground rules for healthy communication that can help your marriage stay strong. Avoid raising your voice or name-calling and don't use passive-aggressive remarks to get a point across. These strategies are less about communicating and more about fault-finding. Figure out the best way for you and your partner to communicate effectively, and then stick to it. Remember, communication is as much about listening as it is talking.

Resolve Any Issues That May Lead to a Future Divorce

You and your partner should work to resolve any issues that could lead to a divorce before getting married in order to achieve a long, happy marriage. Though we all come with baggage, minimizing the baggage can make a big difference in the success of your marriage. Take the time to truly know yourself before attempting to enter a lifetime partnership with someone else. This means understanding issues you need to resolve so that they don't create barriers in your marriage. It also means exploring the parts of yourself you may not like so that you can practice accepting who you are and changing what you believe is truly not acceptable.

Learn How to Forgive

You aren't perfect, and your partner isn't either. Know that going into marriage and be prepared to forgive each other. Over the years, each of you will grow and change, and that doesn't come without some missteps that are challenging to overcome. Learn to celebrate the differences you have. While there is behavior that should not be accepted in a marriage, many common marital complaints are normal and a result of being around your partner so much. Know that this is the person who will see you at your worst, and you will see them the same way. Leave plenty of room for grace, and don't hold grudges.

Marriage is a journey that takes work and lots of love. It is possible to have a lasting, happy marriage if you're willing to put in the effort.

Here’s another article you might like: 5 reasons why talking about money can enhance a relationship


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3 Activities to Do to Recenter Yourself

5/1/2019

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Life can be a series of challenges that sometimes feel overwhelming. When life throws you one curveball after another, it's important to be equipped with the tools and knowledge necessary to set your mind on a healthy path. Here are three activities that you can do to recenter yourself and reduce the effects of stress.

Meditation
Regular meditation can help you to lower your blood pressure, calm your mind and achieve a better feeling of general well-being. Meditation can also help to relieve stress, anxiety and a host of other issues. Meditation Oasis describe how as the stress and tension leave your muscles, the body receives the message that it's time to reset itself. Once you get into the habit of practicing meditation, it will help you to center your life and priorities. The deep, cleansing breaths associated with mindful meditation are grounding ways to start and finish every day.

Aromatherapy Yoga
Yoga and aromatherapy work hand in hand to recenter you and your life. In the morning, practicing sun salutations in a room infused with refreshing scents, like grapefruit and orange, will start your day off right. Aromatherapy works by activating sensors in your brain to produce the feel-good serotonin that naturally improves your mood and motivates you to be more productive. doTERRA suggests that aromatherapy yoga relaxes you, calms your mind and body, and prepares you for meditation. After a tough day, the relaxing poses and breathing exercises of yoga, combined with soothing scents, like lavender, will calm tense muscles and clear the mind. Aromatherapy yoga can also help to regulate sleep patterns, which contributes to a more positive outlook on life.

Walking
A daily brisk walk can be the best medicine that you can provide your body when you're looking to relieve stress. The endorphins that are delivered through exercise provide an immediate boost to your mood. The physical act of walking increases cardiovascular fitness, strengthens bones and improves endurance levels. Walking can also be a meditative experience if done properly. Be sure to practice deep and intentional breathing as you walk so that your emotional health also benefits from the exercise.

Taking the time to practice these three activities regularly will help you to be proactive about taking care of your mental and emotional well-being. The power of these activities is exponential when they all become part of your routine. By taking care of yourself, you can reset, recenter and regain control of your life


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