5 Healthy Ways to Reduce Stress In Your Life

5 healthy Ways to Reduce Stress

Feeling at the end of your rope with the never ending chaos of life? Here are 5 healthy ways to reduce stress in your life.

Stress is one of the most common health concerns. With busy schedules and a decreased ability to unplug from demands through technology, adults are more overworked and stressed out than ever. Occasional stress is normal, but frequent, long-term stress can interfere with your life and even take a toll on your health. Learn five ways to cope with stress to help stave off the negative effects.

Get Some Shut-eye

Women who get enough sleep are less likely to feel stressed out than those who run on fumes. A lack of sleep decreases your lack of judgment, increasing the likelihood of anger and frustration over minor occurrences. Unfortunately, catching up on sleep during the weekends is not enough: the Mayo Clinic recommends between seven and eight hours of sleep every night to maintain a more restful and positive state of mind. Also, feel free to take a short nap on an extra stressful day; you will likely wake up feeling more prepared to tackle problems. If you suffer from chronic stress-related insomnia, try this.

Learn to Relax

When you’re stressed out beyond belief, relaxing can seem impossible. However, regular periods of relaxation are the ticket to long-term stress management. Relaxing takes your mind away from the things that stress you out, and refocuses it to the present and how your body feels in the moment. Some popular relaxation techniques include meditation, aromatherapy, massage and yoga. There is no right or wrong way to relax—you can even spend five minutes a day closing your eyes at your desk.

Get Moving

Physical activity offers a range of benefits for your body, including your brain. It’s no surprise that athletes tend to have better mental health states than adults who are sedentary. Exercise increases brain function while also boosting your mood. When you do encounter stressful situations, you’re more likely to handle them better if you work out regularly. Ironically, exercising and frequent movement also makes it easier to relax and sleep at night, thereby reducing other triggers of stress.

According to the National Institute of Mental Health, a daily 30-minute walk may be enough to manage stress. Even a slow-paced walk can help, as long as you’re moving steadily. To gain the most consistent benefits of walking as exercise, make sure you walk 30 minutes every day. If you can’t block off 30 minutes at a time, break it up into smaller increments. Sitting down at a desk can increase sleepiness and moodiness, so make it a point to stand up and walk around at least once an hour.

Revisit Your Social Life

It’s difficult making time for social activities with a busy schedule. Aside from missing out on time spent with friends, socializing actually reduces stress. Conversations can act as an outlet for everyday frustrations, but this is also a good practice for your overall mental well-being. With that being said, it’s important to surround yourself with positive friends, co-workers and acquaintances—not those who will stress you out even more.

Staying in touch doesn’t necessarily have to translate to a social call. Reaching out to others for help when you’ve reached your limit can drastically improve anxiety. To battle long-term stress and feelings of the blues, try out a new activity. This can be something challenging, such as training for a marathon, or even a less strenuous activity like scrapbooking. Sharing a new hobby with others is a bonus.

Decrease Daily Responsibilities

One of the most common reasons why people are stressed is because they have too much on their plates. Cutting down on responsibilities may seem impossible, but it’s important to delegate obligations when you can. Doing so can leave you with more time to complete the other four stress-busting tips. Consider asking someone to help you with doing chores, making dinner, walking the dog or taking the kids out. Try not to feel guilty: you are trying to get healthier so you can be less stressed for your loved ones.

Reducing stress is the key to a more relaxed, joyful and healthy life. However, coping skills may prove futile unless you can first identify the triggers of stress. It may be helpful to keep a journal to identify when and why you become stressed.

If you implement these 5 ways to reduce stress and you still feel overwhelmed, reach out to a mental health professional for help.

A Walk a Day, Keeps the Doctor Away

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“All truly great thoughts are conceived by walking.”

Friedrich Nietzsche

In my last few Wellness Wednesday posts we detailed many of the therapeutic effects of nature gained through camping and gardening.

We saw how these activities also provided the ability to not just exercise the mind and soul, but also to exercise the physical body.  Each of these activities may include the use of some type of tools, be it a rake for the leaves in the garden, or in the case of camping, a few days off is needed; some planning and some camping gear.

But there is something even simpler that you can do. It requires no cost, no equipment and still allows you to reap the healing benefits for the mind and physical body.

Walking for Stress Relief , in my series of books geared towards nurturing better physical and mental health through approaching stress differently, examines the health benefits of walking. It is a way to enjoy nature, delve inside your mind and experience clarity that sometimes escapes us in a fast paced world.

Some people walk with a partner, others enjoy the solitude of walking alone, it’s one way to get their ‘me time’

Find out the effects of walking at different types of the day. Discover what types of physical environment for walking suits you so you can get the most benefit from your trek.

My book teaches you the secrets to stop making walking a chore and make it an enjoyable activity.

While you are enjoying this activity, you are freeing your mind, achieving great physical benefits and experiencing the abundance of gifts that nature has to offer you, through touch, sight and smell.

Stress melts away like snowflakes dropping on your face. You find vision, purpose and peace.

Many studies demonstrate the effects of walking and exercise on the brain and the ‘feel good’ feeling that it creates. Some studies even swear its effect is as good, if not better than taking medications for depression.

My book will also show you how it doesn’t matter what the weather, you can plan and have your scheduled walk. But just in case you can’t get out on a particular day, you can open up your window with a favorite view and jump on this desk treadmill. You can keep working from home and still get your walk on.

Don’t think that I forgot the mommies that have to have the little one accompany you on your walk or on a jog, for the more active moms. Click here to find out about a great stroller for your little walking partner.

Enjoy the peace, physical benefits and the stress relief that walking can bring to you.

 Choose when, choose how and how much, but make sure you choose to do it.

Please Share Your Thoughts 

In the comments below, share with us:

1. Have you ever tried that walking to help relieve the stress in your life?

2. If you enjoy walking for stress relief, share some tips about where you walk, when you walk, how often, and how it affects your mood.

Five Ways Exercise Helps You Cope with Difficult Life Changes

Go-joggingWhen you are going through stress, dysfunction, and difficult life changes, often the last thing you want to do is exercise. You’re probably already tired and your body is telling you that it wants comforting foods (foods usually full of fat and sugar), not that it wants to go for a jog. In this moments, sometimes the most beneficial thing you can do is ignore your food cravings and do something that you intellectually know will be better for your stress level and health, even if your body initially resists. Exercise has proven to be an excellent stress reduction tool, especially in the most trying times of your life. Here are five of the biggest benefits of exercising during a time of challenge.

  1. Exercise acts as a distraction. Even taking a simple walk around your neighborhood allows you a moment to do something besides just think about how stressed out you are. If you are just sitting at home, trying to wrestle with this challenge all the time, you are going to work your body up into a panic. Getting out of the house and doing something else—something that has absolutely nothing to do with your challenge, is often the best plan of action. Give yourself a moment to breathe. Leave the situation behind and just appreciate the fresh air. It is, of course, easier said than done, but if you put some music on your mp3 player and get moving, you might find yourself not focusing on the difficult situation for once.
  1. Exercise can be family time. If you have a stroller that is made for walking, this can be a great time to get the kids, even if they are very young, out of the house, into the sunlight, and doing something fun and healthy. Sometimes, when we are having a difficult time, we put our families on the back burner. While we may still keep up with our normal routines, we may not actually be putting an effort into showing those that love and support us that we appreciate that love and support. Getting everyone outside, doing something active together is a much better option than sitting around and stewing in your juices for days on end.
  2. Exercise is a highly personalized activity. By now, one of your friends or family members has likely said, “You need to do something for you.” As women, we are hardwired to take care of other people first and ourselves last. If you are going through one of life’s most challenging times, from a career change, to a divorce, to a death in the family, you really do need to take a moment and do something just for yourself, that has only selfish benefits. Even if you just walk on the treadmill for half an hour, every morning, you will feel happier and be better prepared to face what the day may bring.
  3. Exercise forces the body to deal with stress. Studies conducted by the American Psychological Association have found that consciously exercising, getting out and doing something active, strengthens the bond between mind and body. That bond, in turn, forces the body to deal with whatever stress is in the system. Many people are put off of exercising during a stressful time because they know that exercise actually puts more stress on the body—but it also kicks the body’s stress response into high gear, so it is better able to deal with not only the stress of the exercise, but any and all stress in the system.
  4. Exercise boosts mood and energy. It boosts the mood in the short term and boosts your energy in the long term—two things that you likely want more of during a stressful or sad time. The more you exercise, the more energetic you will be, as your metabolism revs up to meet the needs of the increased activity. Doing something active and for yourself is psychologically uplifting, but it can actually improve your physical mood indicators, especially if you go for a walk outside and catch some sunlight. Your body will produce Vitamin D, improving your immune system and serotonin, the hormone connected with a positive mood and energy.

Why NOW Is The Time to Put Your Health First

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Simple ways to put your health first, every day.

Your well being should be a priority in your life, yet so many of us place our health on the back burner, leaving it unattended until it boils over on us.

Health seems to be something that’s largely taken for granted. We feel invincible until it fails us. This is clearly the wrong attitude. If you take preventative action, you’ll not only feel better, but your body will thank you by adding years onto your life!

Improve your Health for the Right Reasons

Nowadays many Americans are overweight. As a result, more women than ever are trying to slim down. The problem is a lot of us aren’t trying to lose weight for the right reasons. If you need to lose weight, be sure to do it for yourself, not for anybody else.

Losing weight goes far beyond the superficial. Don’t lose weight only in order to look good, but for your overall health and wellness.

When you try to improve yourself for other people, you can lose sight of your motivation if your relationship changes. The motivation needs to be within you, not someone else. The deeper your commitment to your health, the more difficult it is to cheat on a diet or forego exercise.

It’s also important to realize that you must love yourself first before anyone else will. People are drawn to others who have self-confidence and self-respect. When you care about your well being, not only will you take better care of yourself, but others will be more likely to do the same.

Here are some ways you can put yourself first and take better care of your health this year:

  1. See your doctor. If you haven’t been to see a doctor in a while or are in need of an annual checkup, start by making an appointment to get your health evaluated. This will give you a good foundation for what improvements you need to make.
  1. Find an exercise routine you can incorporate regularly into your lifestyle. It can be as easy as going for a walk. Just put on your shoes and get outdoors. The fresh air and the walk will do wonders for your health.
  1. Make changes in your diet. Try reducing red meat, refined sugars and alcohol for starters. Increase your fresh fruit and vegetable intake. Be sure to start off each day with a healthy breakfast and don’t skip meals. Drink plenty of water throughout the day as well.

When you eat poorly, you’re doing a huge disservice to your body. You are what you eat, after all. If you eat unhealthy foods, you’ll likely end up unhealthy with chronic health issues like high cholesterol, high blood pressure, or diabetes, just to name a few.

The healthier foods you eat, the better you’ll feel and the stronger you’ll become. Whether you believe it or not, it’s the truth!

  1. Find time to relax. It’s imperative to take care of your mental health, also, by incorporating relaxation techniques into your lifestyle. Regular relaxation helps reduce stress and anxiety and recharges you so you can bring more energy and passion to all areas of your life.
  • Consider taking up gardening or camping.
  • Find time to pursue hobbies you enjoy to help bring you contentment and happiness.

If you take good care of yourself, you’ll be able to enjoy your life to the fullest. Use these tips every day to improve your health and put yourself first. Following a good wellness plan will help keep you fit and boost your energy!

Please Share Your Thoughts

In the comments below, share with us:
1.What steps have you/are you taking to improve your health?

2. Do you agree that NOW is the time to put your health first?

Do You Walk Enough? Start Walking For Stress Relief!

walking

Today I want to talk about how walking is perfect for relieving stress. How often do you walk?

Walking is one of the best ways to relieve stress. Exercise in general is effective for stress reduction, but walking is accessible to anybody and doesn’t require special equipment or knowledge. Research has shown that people who walk enjoy lower stress levels than those who choose more strenuous forms of exercise, such as running or strength training. Here are some reasons why walking is superior when your goal is stress relief.

Lets You Slow Down

In a world where rushing has become the norm, walking can be a refreshing chance to slow down and appreciate your surroundings. Cycling and running require passing things by at a faster rate of speed that doesn’t allow for low-key observation. With regular walks, you’ll probably find yourself enjoying a more relaxed perspective on the world around you.

Enhances Your Mind-Body Connection

Stress can keep you locked away inside your head, causing you to lose track of what’s important and healthy for your body. Walking can remedy this by engaging you with your movements for awhile. If you focus on your senses during a walk, you can deepen this benefit. For example, concentrate on your breathing, the sounds around you and the feeling of your feet on the ground.

Walking ForStress ReliefCheck Price

Improves Your Sleep

Poor sleep is a common cause of stress, and exercise is one of the best medicines for insomnia and poor sleep quality. Significant improvements for sleep will come with at least 30 minutes of walking daily. Ayurvedic medicine recommends going for a walk before bedtime; if you decide to try this, choose a relaxed pace and savor the fresh air.

Gives an Escape from a Stressful Situation

Sometimes a short escape is all you need to reduce your stress. By going for a walk, you can take a break from a tense situation and have some time to collect your thoughts. It’s often best to walk alone at times like these, but if you’ve been stewing by yourself, try going for a stroll with a friend for a positive social occasion. As an alternative to driving, walking can be a great way to take more time on your trek to the store. As exercise, walking gives you more time away than running or cycling a similar distance.

Walking is a gentle, versatile way to lower your stress levels. Recent studies have also shown that it carries as much health benefit as more strenuous forms of exercise, such as running. Whether you enjoy walking alone or with friends, in the morning, at night or on your lunch break, you can easily reduce your stress anywhere there’s room to walk.

If you’re not used to actively walking or you’re not convinced of the amazing benefits that walking will have on your stress levels and the ways in which it can change your life, I want you to check out my Kindle book all about the amazing ways that walking can help your stress levels plummet!

WALKING FOR STRESS RELIEF

To your stress relief success!

Walking As Exercise: The Ideal Activity to Get Rid of Stress

We all know that regular exercise is a good way to fight stress. But what about walking as exercise?

Are there any health benefits of walking as a form of exercise? Definitely!

All health professional agree that walking is an ideal activity to get rid of strain and tension and to promote overall health.

Walking As Exercise – What Do Health Professionals Say?

Many doctors recommend walking for exercise to patients who are recovering from a heart attack, have high blood pressure or suffer from arthritis.

Psychologists also encourage walking for exercise if you are feeling depressed, anxious or overwhelmed.

But that’s not all.

Health coaches and personal trainers often set you up with a walking program as the start-up point for developing an effective exercise program.

Actually, walking use to be the primary form of transportation for past generations.

It was the major way to get anywhere you needed to go.

Fast-forward a few generations. Now, we only have to take a few steps to the car so walking has become an “exercise” instead of a regular activity.

Walking As Exercise – What do the Fitness Magazines Say?

There is an abundance of fitness magazines that promote walking as exercise.

They offer a full range of “walking programs” as if we suddenly forgot how to put one foot in front of another.

If you like structure and could benefit from a complete walking schedule some programs will even tell you which days to talk, how long to walk, how fast to walk and every other detail.

But why choose walking as exercise?

For one thing, you already know how to do it, so all you may need are a few refinements in technique and a good pair of walking shoes.

Walking for exercise is great at almost any age. If you’re very fit, you can train as a “power walker” or “race walker”.

I enjoy a 45 minute “power” walk at least 3 times a week.

In addition to that, I take a walk ( 10 minutes) to the grocery store for small items) when needed instead of jumping in the car.

I get to save gas PLUS enjoy the scenery and clean air. It works wonders to keep my stress levels in check.

What Makes Walking As Exercise So “Ideal” for Stress Relief?

Walking is the ideal exercise to help you get rid of stress because :

o ZERO cost!! Walking is free – you don’t have to pay any additional money to get started. All you need is a commitment to your walking program, a sturdy pair of sport shoes, some soft socks and comfortable, nonrestrictive clothing. That’s it!

o No Gym or Location restrictions. You’re not limited to a gym or o any specific location- you can walk on the street, in the mall or around the floors of your office building. In fact, the variety of different locations can keep you motivated to stick with walking as exercise.

o Low Impact exercise. Some high impact aerobics may be too hard on your knees and joints. Walking is a great low impact exercise that’s great for building aerobic capacity.

o Walking merges easily into your life. It’s easy to find ways to weave more walking into your daily routine. For instance, – you can park farther from your destination or walk to nearby places.

o Involve Your Friends. Walking is a great activity to share with a friend. Instead of making a lunch date, decide to go on a walk and have a healthy snack when you return.

o Immediate impact in your health. Walking as exercise helps cut heart disease risk in half!! Walking for thirty minutes, six days a week is the ideal activity if you are suffering from extreme stress in your life.

o Slow down the aging process. Walking for exercise staves off aging by keeping the body toned and trim. It also gives much needed oxygen to the cells that support healthy skin.

Put On Your Walking Shoes!

By now you should be convinced that walking as exercise is and ideal activity to get rid of stress.

To make walking even more fun, you can buy a pedometer to measure your steps and keep track of your walking.

You could set a goal to add 500 more steps to your walking each day.

Don’t let life’s pressures affect your overall health negatively. Make walking for fun and health a part of your daily routine.

You can walk your way to good physical and mental health. So put on your walking shoes and start stepping!

 Start! Walking At Home with Leslie Sansone: Beginner/Intermediate – 1 & 2 Mile WalkCheck Price Leslie Sansone: Walk at Home – 5 Day Slim Down – A Mile Each MorningCheck Price Walking the Walk (w/DVD): Getting Fit with FaithCheck Price

[video] What is the Best Thing You Can Do For YOUR Health?

Low fitness has been proven to be the strongest predictor of health issues and death. Exercise is a medicine! So what dose is best? There is no one size fits all, but 30 minutes of exercise daily is the best thing you can do for your health.

I cannot emphasize enough the health benefits of walking. From heart disease, to diabetes, to stress management, walking does wonders for creating a healthier, more stress resistant body. This video explains why walking is truly our best medicine. It’s the best thing YOU can do for your health.

 

In the comments below, tell me:

1. Could you plan to walk at least 30 minutes every day to boost your fitness?
2. How can you tweak your weak to limit your sitting and boost your walking?

If you would love to learn more about how you can manage stress, join our Stress Management Club now. It’s FREE!

3 Most Functional Strollers for the Active Mommy!

You want to stay healthy, but you also are busy at home with the kids. Often it seems that we have to choose between getting out and staying active, or being mothers exclusively focused on our kids. It doesn’t have to be that way!

With a great stroller you can stay active and spend time with the kids, all while working out or running errands.

Here are the three most functional strollers for the mom on the go!

Image: Amazon.com

 

Baby Jogger City Mini GT Single Stroller

 Baby Jogger City Mini GT Single Stroller, Shadow/GreenCheck Price

One of the best features of this stroller is how easy it is to fold and unfold. It fits neatly in the back of the car, or tucks out of the way when it’s not in use, and then easily pops back to life once you’re ready to use it again. Other features include air tires, for a smooth, bump-free ride for baby, as well as a suspension system that adds shock absorption and stability.

The Baby Jogger even has a padded seat—and yes, it reclines, making it perfect for a toddler who wants to sit up and watch the world, or one who likes to nap while you walk or shop. With a weather cover and sun shield, your child will stay warm (but not too warm) and dry, even in adverse weather. This is a great stroller for long walks around town or short trips to the store, with easy maneuverability and sturdy construction making it great for all uses!

BOB Revolution SE Duallie Stroller

 BOB Revolution SE Duallie Stroller, BlackCheck Price

If you’ve got two toddlers, you are going to need this Duallie Stroller. Not only does it have two seats, they both recline. On top of that, this stroller has a variety of accessories, which can be used to even further improve the functionality of this stroller. The two most popular attachments are a car seat adaptor and a snack tray. Like the Baby Jogger, it has an easy-fold construction, and is designed to be light enough to be carried around if needed.

The seats themselves are not just padded, they have headrests and lumbar support. Over the seats, a canopy keeps sun, wind, and rain off of your kids as they ride along. The wheels glide along on a shock system, keeping the seats steady, even on bumpy terrain. This stroller makes it easy to take two kids, and gives them each their own individual compartment to minimize squabbling.

 

BOB Revolution SE Single Stroller

 BOB Revolution SE Single Stroller, BlackCheck Price

This is the one-child version of the Duallie, with most of the same features. It has the same smooth ride, the same easy-fold and unfold frame, and the sun shield. The seats are just as padded and recline beautifully. Mothers who use this stroller agree that it is hands down the best running and jobbing stroller on the market. You can run five miles a day, every day, without worrying about this stroller breaking down. With a durable construction and high-quality materials, it is as great for hiking and jogging as it is for running errands.

Which Of these 3 Most Functional Strollers Is The Best Stroller For You?

In the comments section, I would love to hear from you

  1. What do you look for in a baby stroller to ensure you stay active, healthy & fit?
  2. Would you try any of these functional strollers for active moms or would you buy this for a new mom?

Natural Stress Relief Tips: Take a Walk

A good walk can help you de-stress and refocus. Just make sure you find a quiet place.

Comfortable pacing does the trick, take your time and enjoy each short stride you take. It takes as short as 10-15 minutes in a day to do this. Concentrate and focus on the areas where you feel more tension.

Walking for stress relief is one of the most under-appreciated natural stress relief tips, but it really works. Getting out of the house or out of the office and taking a stroll outside to reconnect with nature and with yourself is soothing stress therapy.

 

In the comments below, tell me about:
1. How would you like walking to be your stress relief outlet?
2. If you decided to give this a try, tell me how it’s working out for you.

If you would love to learn more about how you can manage stress, join our Stress Management Club now. It’s FREE!

[Video] The Health Benefits Of Walking For Stress Relief

Aside from jogging, did you know that walking reduces stress and stress-related health risks?

People who walk have less and less incidence of cancer, heart disease, diabetes, and other diseases. The health benefits of walking go on and on.

If the weather permits, go out for a walk. Take your kids for a stroll at the park. It’s not only a good way to explore the environment, but it helps you clear your mind and relieve stress. Watch the video below to learn why taking a walk is a great way to relieve stress.

In the comments below, I want you to tell me:

  1. When was the last time that you went out for a walk?
  2. Do you prefer to take an early morning walk or after you arrive home from work?

If you would love to learn more about how you can manage stress, join our Stress Management Club now. It’s FREE!