Let’s be real – we all face too much stress, and it sucks! But could stress actually help boost our physical fitness? Our expert breaks it down and shares some DIY relaxation tips, explaining why a bit of stress can be beneficial.
Have you ever had someone ask if you’re stressed, looking worried? If they’re asking, chances are you probably are. Stress often comes from poor sleep, an inflammatory diet, and the demands of work and family. It can also stem from an injury, like a cut, which causes stress and inflammation. But over time, with proper recovery, the body can heal and become stronger.
As a Fitness Trainer, I introduce stress through physical exercise. The goal is to improve strength and conditioning. The human body gets better through repairing itself after facing stress. Without stress, our bodies become weak. A sedentary lifestyle leads to poor posture, loss of muscle, and bone density – putting us on the path to disease, bad habits, and a poor diet.
However, not all stress is good. Negative stress from things like refined sugar and smoking causes inflammation, which only worsens when combined with emotional stress. Positive stress, on the other hand, is necessary because it promotes repair and recovery, making us stronger.
To balance stress and recovery, focus on two main areas:
1. **Breathing:**
If work is causing emotional stress, practice diaphragmatic breathing. It’s both an automatic and a voluntary function, like forced breathing during exercise. Imagine a sleeping infant – its belly rises and falls with deep breaths. This is how you should breathe most of the day.
Place a hand on your chest and another below your belly button. Breathe deeply through your nose and out through your mouth. Your chest should only move in the last third of your inhalation. Visualize inhaling like water filling a glass, from the bottom up. If you inhale for four seconds, exhale for eight.
Controlling your breath helps control emotions. Try incorporating Tai Chi or Yoga to enhance this practice. Pay attention to your facial expressions and breathing during exercises. If you look stressed or gasping, ease up a bit.
2. **Strength and Conditioning:**
We should all focus on moving properly and frequently. Remember the Hippocratic Oath: “Do no harm,” whether working out alone or in a group. Avoiding injury is paramount. If you sit a lot, your upper back, hips, and ankles might be tight, causing mobility and stability issues. Start with exercises like the Lunge Stretch with T-Spine Rotation to prevent injuries and improve strength.
The first rule is to avoid harm, and the second is to push yourself without breaking the first. Only by challenging ourselves beyond comfort can we prompt the body to repair and improve. Strength and conditioning offer numerous benefits, including better pain and function, increased strength, and endurance. But this needs to be supported by good nutrition, sleep, and mindset to avoid overloading the body with stress.
Professional athletes might train up to four hours a day, but they spend the rest of the time focused on recovery. While we might not train that much, we can learn to balance stress and recovery, steering away from disease and towards health and optimal function.
