Health
Exercise tips for holiday stress
Winter 2011 |
“Regular routines go out the window,” says Jen Chapman, president of the Ontario Kinesiology Association. “Physical activity can help you feel better. Even mild exercise can increase self-confidence, improve your sleep, help you unwind and clear your head, and give you a sense of control over your body and life.” Among other things, exercise increases endorphins, your brain's neurotransmitters. These endorphins help you feel better, increasing your sense of well-being. Here are some tips from the Ontario Kinesiology Association to help you with our holiday stress: Try relaxation exercises – Practicing relaxation techniques can help reduce stress. Relaxation techniques can slow your heart rate, lower blood pressure and breathing rate, increase blood flow to your muscles and reduce muscle tension. Relaxation can also improve concentration and reduce frustration. Slowly tense and relax each muscle starting either with your head and jaw, then moving to your neck and down to your toes or from your toes up to your head. Tense each muscle for about five seconds and then relax for 30 seconds and move to the next muscle. Breathing exercises can work – Short, shallow breaths from your upper chest is a typical response to stress. Breathing using the shoulders instead of the diaphragm empties too much carbon dioxide out of the blood upsetting the body’s balance of gases. By consciously breathing from the diaphragm this response to stress can be lessened, and help lower your stress level. Take the time to exercise it’s always worth it – If exercise is part of your regular routine, take the time for your walk, your trip to the gym or the part of your day that you enjoy the most. If exercise isn’t part of your routine, give it a try, but remember start slowly and work your way up. Every little bit helps – Even if you find your regular exercise program slipping, every little bit helps - parking further from the mall (as if you can help that), doing an extra lap or two around the mall or get off a bus a stop early. Find a few minutes to get some exercise and clear your head. Dress for the weather to make it easier and more comfortable. Keep it up to fight the “winter blues”– Not only do these tips and techniques work over the holidays, but they are great to help you cope with the “winter blues” and during all the stressful times in your life. Before starting an exercise program, people should consult with their doctor and a Certified Kinesiologist to design a program that is right for them. To find a kinesiologist in your area, please visit: www.oka.on.ca. About the Ontario Kinesiology Association (OKA) The Ontario Kinesiology Association (OKA) is the voice of kinesiologists in Ontario, representing over 2,000 Certified Kinesiologists. The OKA actively works on behalf of its members and the public to promote the kinesiology to government, other healthcare providers, and raise overall awareness in the general public of the value of kinesiology as an integral part of Ontario’s healthcare and wellness programs.
