Top Three Exercises For Stress Relief

Whether coming from our jobs, personal life, incompetent drivers, or the soaring gas prices stress seems to be all around us, bombarding us with an over load that has us over worked, cranky, and restless. The effects of prolonged stress on the human body can be devastating to our health resulting in migraines, muscle aches, insomnia, digestive problems, high blood pressure, diabetes, weight gain, asthma, and heart disease along with a wide range of other health problems. Learning to effectively manage stress and adding regular exercise to your routine is a valuable part of stress relief which is vital to good health. But do not worry, you do not have to make time to go to the gym or worry if your fitness level is not up for that aerobic work out, here are three of the best exercises for stress relief than can be done by just about any one at any fitness level, of course as always, before beginning any new exercise program you want to be sure that your health care provider has cleared you for exercise if you have any recent injuries or health care concerns.

Tai Chi:
Tai Chi is an ancient martial art form. This Chinese art has been practiced for centuries and is a perfect exercise for stress relief. Tai Chi uses very fluid and graceful movements that are slow and precise, focusing the mind and strengthening the body. It can be done just about anywhere by people of all ages and is fairly simple to learn. People who practice Tai Chi experience a better sense of balance, over all improvement in health, sleep better, and feel a since of clarity and improved mental focus along with the stress relief.

Pilates:

Pilates was originally developed as a method of rehabilitation for injured dancers and soldiers. Incorporating simple moves similar to yoga in parts, pilates stretches and lengthens your muscles, improves the strength and stability of your core (the torso), and is also very calming and soothing making it a great choice for stress relief. Stress relief is not the only benefit of pilates, you also get a longer, stronger spine, better posture, more graceful muscle tone, and stronger abs. And because a large portion of pilates can be done as a mat work out, it is great for people with special needs to consider that may make traditional exercise more difficult.

Water Aerobics:

If you would like something to get your heart beat going and improve your over all tone and health, along with giving you stress relief, water aerobics is another great choice. Unlike traditional aerobic classes, being in the water lessens the impact of the movements on your joints, legs, and spine. Being in the water makes your motions effortless, yet the resistance of the water provides a better, stronger work out. The calming sensation of being in the water offers great stress relief and gives you a wonderful work out for your muscles, weight loss, and cardio building along with the stress relief.

Whichever routine you choose, or perhaps some combination of the three, you will find great stress relief from starting a regular routine and the stress relief will only enhance the other great health benefits you will obtain.

PASSIVE VS. ACTIVE RECOVERY: WHICH IS MORE EFFECTIVE?

Feeling sore? If so, you might not feel like moving, but in general that’s not the best thing. Passive recovery means stillness and inactivity. By contrast, active recovery means being active in a way that promotes recovery rather than intensity. But which type of recovery is better?

To effectively answer that question, let’s first examine soreness in a user-friendly way. In general, there are two types:

That general sense of heaviness or tiredness in muscles that let you know you did something challenging but this feeling is not painful, and does not limit your movements.

An intense soreness and discomfort during movement that almost makes you regret exercising in the first place. This type of soreness is a sign of severe damage.

Many people—especially people who love intense exercise—mistakenly keep chasing soreness #2, but the soreness described in #1 is the sweet spot of exercise intensity. You can tell you did something valuable, but you still feel good while your body recovers.

One more time, just so we are clear: Soreness #2 = bad. Soreness #1 = good.

NOW FOR RECOVERY.

The day after some spirited sport play or a tough workout, you may rise feeling sluggish and is if your limbs are made of concrete. This is never a good feeling. But you’ll notice that after you’ve been up and moving for a few minutes, you’re feeling a bit better. You may not feel like moving much, but it’s likely a good idea.

Passive recovery involves doing almost nothing and is only warranted in the case of certain types of injury.

Active recovery, however, can include any of the following:

Massage – either self-massage or professional

Mobility exercises – moving through a full range of motion, but avoiding long holds as in stretching

General light physical activity – something in between passive rest and a workout

Whether by the skilled hands of a professional or from using the many terrific tools and methods for self-massage on your own, massage can enhance recovery by increasing circulation. Our bodies are like large skin bags full of water. When we compress a part of the body, we squeeze out “old” fluid that carries the waste products of muscle breakdown. When we release that pressure, fresh blood comes in to deliver the nutrients and warmth to help with repair and rebuilding.

Mobility exercises use the full range of motion around a joint to pump more blood through the muscle. This allows you to enhance blood flow to all the muscles surrounding a joint without overloading any of the muscles because most mobility exercises are simply unloaded or performed using minimal body weight.

The most important type of active recovery is general light physical activity. Because there is a wide range of abilities and current fitness levels among people, defining “light” in clear terms is difficult, but you can think of it as any physical activity that increases circulation without introducing muscular challenge.

For example, take a walk, toss a ball around, go for a light bike ride, kick a ball around, fly a kite—whatever enhances blood flow without bringing a big challenge to the muscles will fulfill the requirements of this type of physical activity.

Side note: Ice baths or contrast water therapy (alternating between cold and warm water) are sometimes employed as a recovery strategy. The research is mixed on the benefits of these strategies, with some studies finding them to help and others finding them to increase soreness perceptions following strenuous exercise. I don’t typically recommend people try these, but if you have tried them and found they work for you, then carry on.

Muscles and joints love circulation. And they really love it when they need more of it. And they need more of it when they are recovering from a challenging workout.

The next time you’re feeling crushed after a hard workout, remember that difference in feeling you get when you awake stiff and then feel better after getting up and moving for a couple of minutes. That simple and common reminder is all you will need to know that a little moving brings the blood and the circulation is what you’re really after—not the soreness.

Source : Jonathan Ross Health and Fitness Expert| ACE

Tried Floatation Therapy ?

When it comes to getting away from the sea of troubles most of us face in modern life there is nothing quite like floatation therapy to make us feel buoyant again. Floating on water feels so simple, elemental, supportive and comforting - something we can probably link to our beginnings in the cosseting warmth of the womb.

Today we are spoilt for choice when it comes to floatation therapies, with many spas offering some sort of treatment, from small hydro baths right up to large pools. There are of course even floatation tanks for the home, not to mention the biggest tank of all - the sea. All we have to do is lie back and think of...nothing.

 

  

Beginnings
The origins of floatation dates back to 1954 when Dr John C Lilly, a medical practitioner and neuro-psychiatrist, began research into the origin of consciousness and its relation to the brain. He tried many experiments with different kinds of float tanks in a bid to create a device that would deprive or restrict the number of external stimuli so that the brain and the individual could be tested in an atmosphere of isolation. Initially these devices were called Sensory Deprivation Chambers but in recent years this has been changed to Restricted Environmental Stimuli Therapy
The philosophy behind floatation therapy is to provide people with a way of improving physical, emotional or psychological health. Central to this is a need for deep relaxation, which has been validated by recent research showing that up to 80 - 90 per cent of people visiting a GP do so because of a psychosomatic or stress-related disorder.

How it works
The advantage of floatation therapy is that it enables most individuals to experience very deep levels of relaxation without needing to learn any special technique. The deep relaxation that occurs in floatation slows down bodily functions, heart rate and brain activity, allowing the conscious and analytical part of the mind to enter a state of deep rest and to be bypassed. It does this through the absence of stimuli such as light, visual images, noise, gravity and touch. Floatation also stimulates levels of the natural painkiller and endorphin, encephalon, which encourages a sense of well-being and euphoria. According to Dr Lilly 40 minutes of floatation is equivalent to an incredible eight hours of sleep.

It is also worth bearing in mind that short of becoming an astronaut and blasting into space, floatation is the only time our body weight becomes free from the effects of gravity - literally taking a load of our mind! 

 

 Forty minutes of floatation is the equivalent of eight hours of sleep

Benefits

With such a powerful form of relaxation it is no surprise that floatation provides the following therapeutic benefits:

Mind

Floatation is an excellent way of relieving stress (plus associated digestive tract conditions such as Irritable Bowel Syndrome and ulcers), depression and anxiety, as well as promoting healthy sleep. It is also believed that floatation stimulates and synchronises the left and right hemispheres of the brain, enhancing concentration, mental clarity, memory retention, self-hypnosis and facilitating freedom from phobias and addictions.

Body

The decrease in heart rate means it is ideally suited to people with cardiac conditions and high blood pressure. The fact that the body is completely supported and free from gravity encourages blood flow to the joints and releases muscle tension, making it effective for sufferers of musculoskeletal and rheumatic conditions including rheumatoid arthritis and chronic back pain. This pain relief is enhanced by the production of endorphins. Floatation has also been used to aid recovery for those with sporting injuries right through to patients with cancer. Skin conditions such as eczema and psoriasis also react well to floatation, particularly in Dead Sea salt water 

Floatation pools

The range of floatation pools in spas has never been greater, from single person tubs to full size floatation pools. The latter can be found at destinations such as Nirvana Spa in Berkshire. These pools contain solutions of salts (often from The Dead Sea) which are heated to body temperature of 35 C, providing deep relaxation without the restriction of an enclosed environment, making them ideal for those who find tanks too claustrophobic.

Smaller single person floatation baths by companies such as Finders provide a more intimate method of relaxation. These baths sometimes combine hydrotherapy jets to tackle cellulite and improve circulation. Hydrofloat by Finders provides the essential qualities and benefits of traditional spa and hydrotherapy, together with the therapeutic benefits of Dead Sea salts. This neat facility, where a person floats in pure Dead Sea water, provides a custom-made environment with the additional control of sound, light and air. http://www.findershealth.com
 

Dry floatation
Dry floatation offers the feeling of weightlessness and benefits of floatation without getting wet. The dry floatation tanks have a rubber lining which a client lies on. This lining is folded over the body and the person is then lowered down and a support is removed, leaving the client cocooned and floating on the heated water below, albeit in a restricted manner. It is often combined with aromatic essential oils and particularly body wraps, which benefit from the heat generated below. Dry floatation is also an effective pre-massage treatment.

Floatation tanks
Floatation tanks still adhere to the same design principles laid down by Dr Lilly, but now make the most of modern production techniques. The tanks typically resemble egg-shaped enclosed bath tubs - usually made from fibreglass - with a door on top to allow access, and are built to eliminate all outside distractions and stimuli, although interior lights are usually provided. A large amount of Epsom Salts is added to water to create a 30cm deep pool of salt water in the tank, which is heated to body temperature. All these elements create an atmosphere that enhances relaxation and well-being. Tanks are not just limited to floatation centres and spas, with models finding a place in homes, sports clubs, health centres and even corporate headquarters.

Floating in nature - The Dead Sea

To experience the ultimate in natural buoyancy the place to go is most definitely Mother Nature's very own floatation pool - The Dead Sea. This remarkable stretch of water, described as a 'Sea of Peace' between Jordan and Israel (although it is actually a large lake), is the saltiest and most buoyant sea in the world, and at 400m below sea level is also the lowest point on earth. The jade green water (10 times saltier than the Mediterranean) contains 150 different minerals and salts, which imbues it with incredible curative powers. The high concentrations of magnesium make it particularly efficacious for sufferers of skin conditions such as psoriasis, while the presence of bromine has a powerful relaxing effect on the nervous system.

The sea's high salinity contributes to the highly viscous and oily water, which is so dense and supportive it makes your body literally 'sit' out of the water like a cork. The haze given off by the evaporating sea and high atmospheric pressure also filters out harmful UVB rays that cause sunburn, so you can enjoy your float without burning your belly!

Taking a dip in normal sea can also have powerful physical and emotional benefits, when we float in the ocean our bodies are busy absorbing health-giving minerals from the marine environment while being supported.

SOURCE Richard Brugger | GO