Stress varies for several reasons but exerting the pressure by a cardio workout routine or even with yoga gives some eminence of control over your mind and body. Getting just medical treatment is not enough when it comes to stress, which is why exercise as stress relief is a great way to deal with things.

Exercise as stress relief is the plausible solution for all…but how?

Stress is distorting mentally and physically. It is believed that physical exertions are the best way to recover from stress. That being true, one question pops in mind: do physical stress rules out mental stress?

Exercise promotes relaxation. People suffering from stress and anxiety usually lash out on others, this happens when they are irritated or either tend to get angry. Instead of lashing out and making others suffer without good reasoning, exercise will act as physical stress for you. It keeps your mind singularly motivated and produces endorphins too which keeps you at runners high.

The sense of well-being is what people experience after undergoing a session of exercise. So the answer to the earlier questions is Yes, any physical activity (including exercise) will take off your mind from worries and other stress. Exercise requires focus while you are doing one set of pushups or even cycling it engages your brain with the physical task you are doing. It doesn’t leave room for any other worry for the time being.

Do you feel better after doing an exercise? Well, that's how you know exercise as stress relief really works.

Qualitative benefits of a daily exercise

Who says workout is only about losing weight? Get your facts straight; because it's not only about losing weight, it's about being mentally, emotionally, and physically fit. If you think “mood booster” is the best benefit you get from doing a regular exercise then let's enlighten you towards some other qualitative benefits:

• Stronger bones and muscles
• Improve the immunity and reduces the risk of getting ill
• Helps to control blood pressure
• Controlled blood pressure means an improvement in blood circulation
• Improves the sleep-deprived routine and you sleep like a baby
• Energy levels boost to the top
• Makes you confident and happy too!

Now, if you experience these all then you are moving on the right track. Our body reacts to external forces. Stress effects weight too, either you lose it or gain it. Similarly, it affects your emotions and feelings from foul play to the witty you.

How much exercise do you need in a day?

At a moderate level, 150 minutes of moderate aerobic activity suffice for the week.  It’s easier to break down exercising on a 24-hour basis.  This means a 30-minute exercise as stress relief is more than enough, five times a week.

Your heavy workload can go diagonal to a 30-minute exercise routine. so you can improvise with 10-minute aerobic exercise regularly instead of a standard 30-minute exercise. Another way is to divide the 30 minutes into a 10-minute break throughout the day. This helps you stay focus on your work gives the much-needed break to your mind and as well as body.

This means you are giving your muscles a challenge to corporate with your will and stamina to release the stress levels into physical exertion. This is why major corporates like GM (General Motors) implemented a diet and exercise strategy for their employees that ultimately led to an increase in productivity.

Types of stress redundant exercises you ought to do!

There are lots of ways you can release emotional and physical stress. However, not every exercise is meant as a relief from stress some may overload the thinking pattern and burn you before time.  so how do you choose which exercise is suitable for you? it all depends on the physical activity that helps you keep balance in your routine and lightens your mood like;

• Biking
• Jogging
• Running
• Swimming or skating (yes, skating is also an exercise!)
• Play long tennis/badminton
• Learn to dance
• Rowing

These are just the top of the chart to name a few exercises. Now, what is the most common factor in the above-mentioned exercises?

• Easy to do
• Low difficulty mode
• Engages muscles and limb coordination
• Strengthen the muscles!

This is what makes exercise the best therapy for stress relief. Even if you feel you are moving towards binge eating, adopting exercise as stress relief will do wonders for your mind and body. You can choose whichever exercise that suits you best or you can always go to a doctor to recommend a health chart to follow for fitness goals.

How to put exercise as a stress relief to work?

It’s easy to start with a generous routine with simple steps;

Contact your doctor

Always and foremost seek the consultation of your doctor. Especially if you haven’t exercised in a while, you can talk about which exercises to start and so on.

Start with easy steps

To build your fitness level learns to walk before you run. Keep things simple in the beginning and don't get overly excited otherwise, you may be open to some ground injuries.

Do the exercise you love the most

As mentioned earlier, you can start with any exercise that is your most favorite. Exercise doesn’t have to be boring you know?

Whatever you do, do it with motivation and determination. Stress is one of the many factors that can ruin your personality so don’t let it trigger your emotions and get the best you. you can overrun this by adopting a healthy lifestyle.

The post Mindful Moves: Role of Exercise as Stress Relief is a Blessing appeared first on Wellness Pitch.

I know, doesn't sound so believable especially when you feel you are about to die. But let's enlighten your way of working out on your period.

Working out on your period means better control over PMS

If anyone ever asks to define PMS, it should be three things;

• Eat the food
• Get mad at people
• Cry about all the things
• The workout just to get a kick from it!

The first three are true however the working out part may take some time. So it’s time you learn some basic pointers. Exercising may be the last thing on your mind but the more active you are the better your periods are. It means less cramping, less heavy flow, and a good mood.

One thing to remember is during working out on your periods, your body can dehydrate easily, so keep drinking water and fluids. It will relieve any bloating too.

Say hello to endorphins

Just like once, Elle Wood, from Legally Blonde quoted, “exercise gives your endorphins and endorphins make you happy”. This is totally true by the way, working out does improves your foul mood.

Also, do not forget it improves your feelings and emotions. Exercising during periods releases mood-boosting endorphins which take off your mind from the pain and discomfort. It’s a common PMS symptom but hey, if chocolate can help prevent you from going over the edge of craziness, then so can sweating in the gym.

Consider it like this, endorphins are the natural pain reliever, so try workouts instead.

Try high-intensity interval training

Where to begin a workout on your period? Trainers indulge their clients in HIIT (High-Intensity Interval Training) because usually, estrogen and progesterone level drops during periods.

This brings the benefit of exercise for women; they can reach the carbs/glycogen that helps to lose fat during the exercise. If you are looking for smart goals for weight loss, this might be the answer to your weight gain.

Before you can hit high-intensity interval training, you need to start with a regular gym exercise routine. Add it as your fitness goal to maintain a healthy life. It’s time you make yourself proud of bringing change and fighting cramps.

Avoid yoga or strenuous exercises

What did you just say? We should avoid yoga??? That sounds absurd but truth be told, it's not. Most of you may not know this that exercising for a prolonged time can actually do more harm than good. Your body is already debating against the blood loss, pain, and hormonal changes and to put yourself through crucial exercise will suck any energy left.  Not to forget the abdominal pains during periods are plain nasty.

You can still do yoga, but avoid any inversion-type poses (in which uterus is pulled towards the head) it can cause harm physiologically.

Some of you may also be prone to nausea during heavy flow, and if such a case is with you, then avoid exercising. Otherwise, it all adds more discomfort in your physical state and lower your blood pressure too. And you need to learn when to subscribe to the idea “no pain, no gain” for the right time.

Aerobic exercise is life-saving

Instead of going for strength training (a poor choice during your menstruation), choose aerobic exercises. Research has shown the more aerobic exercise you do the PMS symptoms go down. Because your body temperature is already lower, thanks to the bleeding, you need to focus on not passing out or dwell yourself in overly loaded exercises.

Fitness goals can be achieved during periods with a walk or jogging. Remember not to exhaust yourself, so you can do a few sprints and stretch (which will feel so good!) and enjoy a protein shake.

But will doing aerobic exercises lighten your flow? Sorry ladies, it won’t. If you think exercising your way is the solution to control your flow then you are not going on the right track. Hit regular exercise and a healthy diet during your periods, which will add to the weight loss momentum.

Focus on intimate hygiene during working out on your period

Personal hygiene has a vital role in your fitness too. Workout may increase this concern for some individuals. So when you get a taste of a routine that your love for the harbor just follows some basic rules.

• Choose the right feminine products to be comfortable during your workout. You can even choose a tampon if you are comfortable.
• Or you may opt for menstrual cups or discs, but if you haven’t tried any before, don’t go exploring.
• It is smart to carry extra feminine products with you to the gym and store in your locker (if provided) in case your periods start earlier than expected. It's common to have irregular periods when you start a workout routine.

After you are done sweating and burning calories it’s time to follow a cleanliness ritual too:

• Take a bath/shower using the wash products
• Change of undergarments is necessary. Best yet keep a different pair when working out on your period.
• Always use a fresh pad or tampon afterward.
• Of course, change your pair of clothing as well.

Bottom Line

You’ve got the power to make yourself comfortable during your periods. Stay on the right course of workouts plus healthy diets. There’s no scientific reasoning to not workout during your period.  You can and you must stay in great shape mentally and physically. But if you are still in doubt due to some specific condition, then always ask your gyno about it.

The post 6 Things you Need to Know About Working out on your Period appeared first on Wellness Pitch.

Staying home all the time with no activity and binge eating can have a negative impact on your health.

During this quarantine, it is recommended to stay physically active and maintain healthy eating habits.

How to be fit at home during lockdown?

Just because you are at home doesn't mean that you would necessarily get fat. There are many people who avoid public and stay indoor yet they are physically fit.

The rule of thumb for staying fit is moving your muscles and controlling your food intake. Throw out all those candies, greasy food, and colas from your home.

Adopt a healthy lifestyle that follows a balanced diet. Snack on some greens, replace fruits with sugars, and move those muscles.

In the end, staying fit is 90% on your determination. If you are not following a good routine at home than you have no right to complain about getting out of shape during this lockdown.

Is exercise good for you?

Lockdown or not, the importance of exercise can’t be emphasized enough. People with a sedentary lifestyle who usually stay at home should make indoor workouts a part of their routine.

You don’t need to go to the gym to achieve these goals. These could be easily achieved with the right home gym equipment. Combining these workouts with healthy diets would give you surprising benefits.

The healthier you are, the better immunity you have against the virus.

An unhealthy lifestyle gives rise to numerous chronic diseases. Not having enough physical activity can cause stress and make your mind dull too.

Other than staying fit there are some other benefits of workout too.

• It reduce the risk of heart disease
• Manage blood sugar and insulin level
• Improve mental health
• Improve memory and brain health
• Good for muscles and bones

Indoor workouts

WHO gave some tips to stay active during self-isolation. They also recommend 150 minutes of moderate or 75 minutes of vigorous-intensity exercise per week, or it could be a combination of both.

You don’t need to go to the gym to achieve these goals. These could be easily achieved at home too. Combining these workouts with healthy diets would give you surprising benefits.

The healthier you are, the better immunity you have against the virus.

Planks

This exercise is good for your core muscles strength. Core muscles are a series of muscles in your midsection. A stronger core could improve your balance, posture, flexibility, and brainpower.

To start a plank exercise, you need to get on your forearms and toes. Your elbows should be right under your shoulders.

Hold this position for 20-30 seconds (increase the time gradually up to one minute or more). Repeat this exercise at least 5 time with proper 30-60 seconds rest.

Other than cores, planks also strengthen your arms and legs.

Your metabolism is boosted by doing regular planks and you will notice a reduction in your hanging belly.

Initially, planking is hard but if you are regular, it will soon become a piece of cake for you.

Walking

When it comes to indoor workouts, walking could be the easiest to follow.

Even if you have small spaces at home, a little bit of movement is better than none at all. Even walking up and down the steps could help you kill those calories.

If you are on call then walk around the house rather than sitting on the couch. Some people could kill hours on social media, if you start walking around while checking up on your Instagram or Facebook then who knows how many calories you burn.

Cleaning requires much movement, so try cleaning up your house, change those sheets, clean those shelves, or mop those tiles.

Brisk walking and Leslie walk are some other easy indoor walks that you can do. Just make sure you are doing it for at least 30 minutes a day.

Squats

If you want to tone your legs and hips then squats are for you. In this exercise not only you burn calories fast, you also improve your lungs and heart health. It improves balance and posture. Your bones also strengthen.

Start with standing with your feet shoulder-width apart and your feet parallel. Look straight and start bending your knees. Your weight should be on your heels not toes. Your hips should be lower than your knees. Keep your arms in front of you.

Hold this position for 3 seconds and start getting up again, keeping the weight on toes.

Repeat this for 20-30 times or less if you are new.

Mountain Climber

Mountain climbing is good for you and will help you stay in shape. Don’t worry you need to travel to actual mountains to do this workout. It relatively and easy exercise that you can even start doing in your living room.

This exercise is good for core strength, abs, legs, triceps, hips, and hamstring. It is also a good calorie-burning exercise and will help you lose weight fast.

Start by getting on the ground with your toes and hands. Gradually pull your right knee to your chest as far as you can. Switch the leg and do the same with the left leg. It would feel like you trying to walking while of your hands.

Initially, targeting 30 seconds for this exercise is enough but gradually increase the time.

Knee to elbow

This exercise is one of the easiest ones for beginners. It will strengthen your upper legs, abdominal muscles, and glutes.

Your heart rate and breathing will also improve doing this workout.

Start by standing with your back straight. Bring one elbow to its opposite knee, do the same with other elbow and knee. Try aiming for 1-2 minutes with 5-6 repetitions. Make sure you take enough rest between each rep.

Superman

Superman hunts the villains but turns out his flying pose is equally beneficial. It will burn all your extra calories.

Your shoulder and thigh muscles will tone thanks to this pose. It will also strengthen your back muscles. All you have to do is be a good superman imposter.

Get on the floor. Place your hands under your shoulder and knees under your hips. Lift one arm forward and the opposing leg back. Alternate the sides. Try to perform this for 20-30 times with 5 reps and 30-60 seconds rest.

Lunges

Lunges are a balance exercise and it will improve your overall muscle alignment and symmetry.

There are many types of lunges that will target different muscles. Side lunges, reverse lunges, walking lunges are some of the types. The main aim is to strengthen the leg, back, and hips muscles. It will also burn fat very quickly.

In a simple forward lunge, you stand with feet hip-width apart. Take a big step forward with the right leg and shift your weight forward so heel hits the floor. Lower your body till thigh is parallel to hips. Make sure the knee doesn’t go past the toes.

Press into the right heel to start moving back up. Alternate between the legs and do this for 15 times with 3-4 reps.

This exercise is very tough in the beginning and requires practice to properly do a lunge.

Conclusion

• You can stay at home and still be physically active. Just watch your food intake and try some indoor workouts.
• Along with fitness, your mental health will also improve.
• If you are a beginner then don't try to push yourself too hard. Take baby steps before gradually increasing the intensity.
• Make sure to follow proper steps and posture otherwise you might at risk of injury.
• Stay hydrated while working out.

The post Indoor Workouts: How to get fit at home without equipment appeared first on Wellness Pitch.