Combatting Stress

Through Physical
Activities

Presenter: Dan Art S. Braza, LPT

 Stress isn’t just a mental or emotional issue –
it can physically hurt too.
Chronic tension can be the culprit behind both long-term
conditions (depression, heart disease, type 2 diabetes, high
blood pressure) and everyday health woes (headaches, back
pain, insomnia, upset stomach, anxiety, anger).
Stress isn’t gender-neutral either.

Research shows that women experience it more acutely than men and
we’re more susceptible to the physiological effects of chronic stress. But
crashing on your sofa isn’t the answer. Sweat it out instead.
YOGA WALKING GARDENING

DANCING PILATES
 5 Reasons Why Physical Activity Helps Stress
Management
Increases Soothing Brain Chemicals
Endorphins helps us to feel good, therefore decreasing stress.

Alters Blood Flow

Exercise alters blood flow to stress-affected areas of the brain, meaning that we
do not relive stressful thoughts over and over.

Acts Like Meditation in Motion

A sweaty gym session or a quiet walk will help you forget imitations by
concentrating on other activities.

Promotes Many Health Benefits

This includes better mental health, lower risked of developing some concerns,
better weight control and much more.

Can be Done at any time.

Fitting in 15min a day can aid cognitive function and performance, you don’t
have time to not exercise.
 YOGA
Why it works to
How to do it:
reduce stress:
• Yoga postures are a form of strength • You can practice yoga on your own
training, making you more resilient home.
and flexible, which in turn relieves
physical tension. • Yoga Classes that appeal to all ages,
temperaments and fitness levels
• It’s biggest benefit is the mental abound at gyms, studios and
focus. community colleges.

• Poses require concentration, “which • Some classes, such as hatha, are

keeps your mind focused on what gentler and focus primarily on stress
you’re doing instead of analyzing, reduction, while others – ashtanga,
planning and worrying”. vinsaya, power, Bikram – are more
athletic.
 WALKING
Why it works to
reduce stress:
• Walking frequently can reduce the incidence
of many of the stress-related conditions,
including cardiovascular disease, etc.
• People with regular walking regimens also
report reduced stress levels and a self-
confidence that comes from taking an active
role of well-being.
• Walking releases tension from the major
muscle groups, deepens the breathing and
quiets the nervous system.
How to do it:
• 5 or 6 30-minute walks a week are usually
recommended to maintain health and
stress management. Accomplish 10,000
steps a day.
• Aim for two 10-minute walks a week if
you’re a beginner.
• After 2-3 weeks, gradually increase the
frequency and duration of your walks.
• Breathing should be heavy but not
labored.
 GARDENING
Why it works to
How to do it:
reduce stress:
• Is a low-impact workout. • Start small. Even one or two herb
plants grown on a sunny windowsill
• Has the stress-busting bonus of can increase your connection to
putting you in contact with the Earth, nature.
which refreshes your spirit.

• Weeding alone can burn 200 calories

an hour, and more strenuous
activities, such as hauling bags of dirt
or raking, can shed up to 600 calories
an hour.
 DANCING
Why it works to
How to do it:
reduce stress:
• You can watch dance tutorials on
• Has many physical, mental, and even
Youtube, TikTok, Facebook and other
emotional benefits.
social media platforms.
• A great workout that improves grace
• You can enroll in different dancing
and agility as it raises your heart rate.
clubs to enhance your dancing skills.
• Fosters a sense of community and
• You can make your own
connection to other people, which
choreography or create your own
lowers stress levels and boosts
dance moves.
happiness.
 PILATES
Why it works to
reduce stress:
• Series of exercises that emphasizes
body awareness, core strength and
proper alignment.
• With its equal focus on strengthening
and lengthening muscles, Pilates
creates a physical harmony that
simply doesn’t allow stress to take
hold easily.
• It is known for reducing back and
neck pain, another side effect of
stress.
How to do it:
• Pilates is a mind, body, and spirit practice
that incorporates stability and mobility work
primarily focused on using core (abdominal,
back, and butt) muscles. Those new to Pilates
can begin with a home practice. Mat Pilates
videos and books are widely available. A home
practice is safe for anyone free of injury or
chronic back pain. Beginners may also benefit
from taking introductory Mat or Reformer
Pilates classes with a trained Pilates teacher.
Even those taking Pilates classes outside the
home will benefit significantly from doing
Pilates at home; in fact, many Pilates teachers
encourage homework between classes.
 Other Ways to Curb Stress
Physical activity is one of the fastest ways to bleed off stress. In
addition, it is recommended to take some time to “identify your
stressors and manage them.”

Such non-exercise interventions may include:

Managing your time better. If you’re always short of time,
running late or overwhelmed by the clock, take a look at
your daily schedule and see if you can find a way to better
manage your time. Maybe getting up just a few minutes
earlier each day and writing a to-do task can help you feel
less anxious.

Getting enough sleep. Getting adequate sleep is a critical

component of staying healthy, and it can do wonders for
helping you cope with the stress of everyday life. Prioritize
sleep. Go to bed and get up at the same time each day.
Keep your phone and other distracting electronic devices
out of the bedroom for a better night’s sleep.
Eating well. Diet is a key piece of any health regimen, and making sure you’re
avoiding processed foods and opting for whole, fresh foods
including lots of leafy greens, whole grains and lean proteins can help you have the
energy and nutrients you need to feel and perform your best each day.

Practicing mindfulness. Day also recommends practicing mindful

eating, in which you shut off the TV or put down your phone and focus on the food in
front of you and eat slowly. “Listen to the body." 
Mindfulness should extend to other activities too, including exercise
and work. Maryanna Klatt, professor of clinical family medicine at the Wexner, says
that mindfulness is “an approach that helps us wake up
to the way we are really living as things are happening.” It means
being in the moment, reducing outside distractions and focusing on
the task at hand. Deep breathing, yoga and some forms of
psychotherapy can all help you foster a practice of mindfulness.
Learning to say no. If you’re constantly overbooked, perhaps
it’s because you’re struggling to prioritize
your own health and wellness. Learn to say no
when others ask you to do too much.

Adding meditation. Adding a meditation practice

to your day – even if you only have five or 10 minutes to spare
– can work wonders on your stress levels.
Meditation doesn’t have to be complicated, and you don’t need
any equipment to do it. Just get
comfortable, close your eyes and focus in on your
breathing.
 EXERCISE
in any form acts as
a stress reliever
BEING ACTIVE
can boosts your feel-good
endorphins and distracts
you from daily worries
Mayo Clinic
THANK YOU
FOR
LISTENING!