While the exact causes of high blood pressure are unknown, contributing factors include being overweight, eating too much sodium salt , lack of physical activity and drinking too much alcohol. Regular physical activity, such as brisk walking, can improve your quality of life and relieve stress, tension, anxiety and depression.
Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff. Healthy Lifestyle. Be Well Together. Staying Safe in the Water Infographic. Mental Health and Well-being. My Life Check - Life's Simple 7. This results in an overall light and upbeat physical feeling which would then resonate to a good mood.
Individuals who start the day with some cardio and exercise are known to have more energy to last throughout the day, as compared to those who do not do exercise in the morning. Studies have confirmed that being physical, sweating out and working out increases the endorphin production in your body. Endorphins are feel-good hormones and also act as the natural pain reliever. Even if the muscles feel sore after an intense workout, you will notice a satisfied physical feeling that basically improves your overall outlook.
After a light workout and exercise, if you feel upbeat and energized, this is the mass production of endorphins at work. Doing exercise and sets are generally repetitive and in a routine. That being said, repetitive actions such as the different routines for exercise allow the mind to stay focused and become calm. Exercise is also said to encourage muscle meditation when the muscles are focused on a specific action. This will resonate throughout the whole body and increase the production of endorphins.
With regular exercise, it can help fight depression. Another way that exercise helps calm the mind is that being physically active and focusing on your body can help you tone out other thoughts. For a few minutes or hours every day, you can zone out and just focus on your body. Greater amounts of exercise will provide even greater health benefits.
Also, aim to do strength training exercises for all major muscle groups at least two times a week. Do what you love. Almost any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting and swimming. And remember, you don't need to join a gym to get moving.
Take a walk with the dog, try body-weight exercises or do a yoga video at home. Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or refreshing a tired workout:. If your primary goal is to reduce stress in your life, your specific goals might include committing to walking during your lunch hour three times a week. Or try online fitness videos at home. Or, if needed, find a babysitter to watch your children so that you can slip away to attend a cycling class.
Exercise in short bursts. Even brief bouts of physical activity offer benefits. For instance, if you can't fit in one minute walk, try a few minute walks instead. Being active throughout the day can add up to provide health benefits.
Take a mid-morning or afternoon break to move and stretch, go for a walk, or do some squats or pushups. Interval training, which entails brief 60 to 90 seconds bursts of intense activity at almost full effort, can be a safe, effective and efficient way of gaining many of the benefits of longer duration exercise.
What's most important is making regular physical activity part of your lifestyle. Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine.
What type of exercise helps you reduce stress? For information on our medical and dental plans, visit selecthealth. Joshua Jamias is online marketer and freelance writer. He is a sports enthusiast and enjoys creating health and fitness content.
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