| "Stress is when you wake up screaming and you | | | | your stress level is minimal. If you want to only |
| realize you haven't fallen asleep yet." | | | | apply moderate intensity to your exercise regime, |
| Kim rolled over and reached for alarm that rang | | | | then 30 minutes of walking or other exercise 5 |
| much too early. It was a restless night's sleep as | | | | times a week works perfectly. For those that like |
| usual and the pain in her neck reminds her that | | | | to exercise more intensely(getting your heart rate |
| today is going to be another long day at a job | | | | to 70% or more of your max heart rate), 20-30 |
| that used to give her joy. | | | | minutes 3 times a week will do wonders for you. |
| She reaches for her favorite black skirt but sighs | | | | When starting your stress reduction exercise |
| and throws it back in the closet.It doesn't fit like it | | | | program make sure you include all three kinds of |
| used to. Depressed, she doesn't know what to | | | | fitness. |
| wear anymore. She feels bloated and fat. Most | | | | The first kind of fitness is flexibility. Tying in with |
| mornings she can go to the bathroom and count | | | | your stress reduction theme, if you combine a tai |
| on her morning "meditation" to feel better but | | | | chi or yoga type program, not only will you gain |
| lately even her monthly cycle has been off. | | | | flexibility but you will also reap benefits from the |
| Kim opens the bedroom door and sneaks a peak | | | | meditative and calmness aspects of these |
| at her husband; she hasn't been able to be | | | | disciplines. Taking as little as 10 minutes from your |
| intimate with him in weeks even though she loves | | | | day to focus on your breathing and flexibility will |
| him very much. She realizes that she is not | | | | help shift your attention from a stressful situation |
| interested in many of the things that she used to | | | | to your body, allowing you to cope more |
| enjoy. She just seems to be spending most of | | | | effectively with any situation. |
| her time irritable and tired. It doesn't help that her | | | | Short, rapid breathing is usually associated with |
| hair is frazzled and at 32 she keeps getting visits | | | | stress, so the objective is to deliver as much |
| from the acne fairy. | | | | oxygen to the body as possible and just relax. |
| Kim is like a lot of women these days, | | | | The second kind of fitness is cardiovascular work |
| overworked, stressed out and fighting depression. | | | | or aerobics. Doing your cardio will not only burn |
| She hates the thought of seeing the doctor and | | | | fat and reduce the health risks associated with |
| taking medications but she doesn't know what | | | | the mid-line bulge but also increase your blood |
| else to try. Kim is not alone. 90 percent of all | | | | flow and vitality. |
| visits to the doctor are for stress related | | | | The third kind of fitness is muscular work or |
| disorders. | | | | weight lifting. Many women use weight lifting to |
| Stressed Out! | | | | "work out" their stress and leave their problems in |
| Does Kim's situation sound familiar? One of the | | | | a pool of "glow" on the gym floor. Lifting weights |
| most common problems I hear from clients is | | | | changes your shape, releases endorphins and |
| that they felt fatigued, anxious or depressed. And | | | | increases your confidence in many aspects of life. |
| they often have trouble sleeping, even though | | | | Weight lifting if kept under an hour has a very |
| they are exhausted. | | | | positive effect on your hormone levels. It |
| Most of them share a common underlying theme, | | | | increases the fat burning ones and decreases the |
| adrenal burnout. It's the result of racing through | | | | catabolic hormones like Cortisol and DHEA. These |
| life with a constantly aroused sympathetic "fight | | | | hormones when released repeatedly over time |
| or flight" nervous system. | | | | can cause several problems including depression |
| In the heightened nervous state of adrenal | | | | and cardiovascular disease. |
| burnout, the body overproduces adrenaline, | | | | Getting Exercise In |
| Cortisol and other stress hormones. Eventually, | | | | If you just can't find time for a structured |
| this causes the adrenal glands, the front line in the | | | | program, then your stress is probably caused by |
| stress reaction, to show wear and tear and | | | | doing too much! Here are some quick ways to |
| become depleted. This frequently leads to | | | | beat stress during the day: |
| impairment in the thyroid gland, which can cause a | | | | Walk to work. Some might say that this will |
| further decline in energy level and mood. This is | | | | involve an extra hour a day to your schedule.I |
| one of the reasons why so many women have | | | | say "So what? Why are you in such a hurry?" If |
| thyroid glands that don't work well. | | | | you do live far away, then just park the car a |
| The first step for Kim and women like her is to | | | | half mile away. You can also get off the bus |
| exercise. Taking personal time for you in of itself | | | | before your stop and walk the rest of the way. |
| is a great stress reducer but when that time | | | | At the mall, park your car far away. Not only will |
| involves exercise the benefit is two fold. Simply | | | | you get some exercise but you won't get dings in |
| going from out of shape to fit reduces stress | | | | your paint job. |
| levels by increasing a sense of well being and self | | | | Use your bike to get around. If the last time you |
| confidence. | | | | were on a bike was when you were a kid then |
| Feeling confused and overwhelmed is a common | | | | you forget how much fun it can be! |
| stress symptom and through exercise the blood | | | | Take the stairs instead of the escalator. When I |
| flow to your brain is improved, bringing additional | | | | went to Las Vegas there would be a line up in |
| sugars and oxygen and a sense of wellbeing. This | | | | front of every escalator, and not a soul on the |
| increased blood flow also brings the precious | | | | stairs. It's crazy that some people would wait two |
| endorphin. The post workout endorphins are | | | | minutes to glide up these escalators when they |
| chemicals secreted by the body after intense | | | | could be up there in 10 seconds and get some |
| exercise and they make you feel great. They are | | | | exercise. |
| a legal and healthy "high", a gift from Mother | | | | The bottom line is that stress comes from feeling |
| Nature. | | | | out of control. Only you can regain that control |
| How to exercise to reduce stress is a common | | | | and taking care of yourself. Exercise is the first |
| question that is easy to answer. The required | | | | step. |
| amount of exercise time required to decrease | | | | |