Stress is unavoidable. And it can make life—yours and those around you—miserable. The good news is that stress is very much manageable. There are also ways to mitigate it. Regular exercise is one such way, perhaps even one of the most effective ones.
How common is work stress?
Feeling stressed out at work lately? You can find relief in the thought that you are not alone. Work stress is extremely common. According to a survey, no fewer than 26% of workers reported often feeling stressed or burned out from work. Additionally, 29% of workers said that they feel extremely or somewhat stressed by work.
Changing your job may not always be possible or helpful. Thankfully, there’s something very doable that can help mitigate stress: exercise. However, exercise alone might not be sufficient. You will also have to eat right, and may need to take supplements. If you are considering steroids, take a look at post cycle therapy pct en musclesfax.com.
More than one study has shown that regular exercise reduces stress and anxiety. What’s more, you don’t have to spend hours in the gym or do extremely high-intensive workouts to enjoy the benefit. Follow a workout program that’s suitable for you. This could be something as easy as brisk walking for 20-40 minutes daily.
How does exercise mitigate stress?
Different studies offer different explanations. Let’s take a look at the findings of a recently published study.
In a study published this year in Medicine & Science in Sports & Exercise, the researchers noted that better cardio-respiratory fitness or CRF was linked to lower cardio-metabolic risk factors and risk of cardiovascular disease, even in people with high work stress.
As you might know, persistent stress increases cardio-metabolic risk factors and makes you more vulnerable to cardiovascular disease.
In this study, the researchers checked BMI, blood pressure, cholesterol levels, glycated hemoglobin, triglycerides, and cardio-metabolic risk factors in as many as 197 participants. All participants also took CRF tests, and provided information on stress levels. The age of all the participants was about 39 years.
The researchers noted that participants who had higher CRF levels recorded lower BMI, blood pressure, triglycerides, LDL cholesterol levels, and cardiometabolic risk scores, compared to participants who were less active. These scores held true even for participants who reported high work stress.
According to the researchers, this information can prove extremely beneficial to all workers, especially those who are holding high-stress jobs, as it shows that you can maintain high CRF levels, and consequently improve your heart health, by exercising regularly.
Favorite Exercises for Beating Work Stress
Many people take up aerobics to counter stress, and that’s a good idea. Studies have shown that aerobics help improve not only physical health, but also mental health.
Jogging is also a good idea if you are looking to pick up an exercise to manage stress. Moderate-intensity running or jogging for about 30 minutes 3-5 days a week can help improve your cardio health, besides reducing symptoms of stress and anxiety. However, some might not be able to take up jogging because of joint pain or other issues. Brisk walking is just as good as jogging and is significantly less taxing on your joints.
Yoga and meditation are also effective stress busters. While there are many yoga tutorials online, it is best to learn this ancient practice from an experienced and certified teacher.