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Work Out Your Stress

Stress is part of life.

Caregiving, work and family demands, illness and financial pressures all can cause stress.

So can special occasions like birthdays and holidays with their many demands and expectations.

If you don't control stress it can lead to health problems.

Stress can disrupt not only your concentration but also your sleeping and eating habits.

It could weaken your ability to fight illness. And it could lead to depression.

What You Should Know

You've probably tried different ways to reduce stress in your life, like taking a vacation or meditating. But have you tried regular exercise? Physical activity is one of the best stress busters around. A brisk walk, game of tennis, or fitness class helps you let off steam and distracts you from your source of stress. It also relaxes and re-energizes your body. Physical activity can also boost your immune system to help fight off illnesses like colds that stress can cause.

Other Benefits

There are other benefits to making exercise the center of your stress-blasting program, too. People who are regularly physically active tend to eat better. A healthy diet also helps your body manage stress better. And it contributes to better overall health. So you're a winner all around! Besides fighting stress, physical activity also will:

• keep your bones strong
• build muscle
• help you lose weight and keep it off
• help you feel better about yourself

Suit Yourself
So what kind of physical activity works best for beating stress? That depends on you - the type of person you are, what you enjoy doing best and what triggers your stress. The important thing is to get moving! Aim for at least 30 minutes a day for five or more days a week. Doing something you enjoy is the best way to get and stay motivated. Here are some suggestions:

Go Solo
If you work closely with people all day, a crowded exercise class after work might only add to your stress. A walk, a jog, or a home exercise video might be the thing for you.

Let Loose
Try a boxing or kickboxing class if laying into a punching bag helps you release built-up tension.

Buddy Up
An exercise buddy could provide the "oomph" you need on days you don't feel like working out. If you work alone, a class at a health club or recreation center could relieve stress caused by isolation.

• Compete If You Can. For some people, nothing works better than an intense game of tennis or racquetball to get rid of pent-up stress hormones. But steer clear of these activities if competition causes more stress than it releases.
• Double Up On Benefits. Some forms of exercise have built-in relaxation techniques. For instance, yoga combines deep breathing, stretching and meditation. Some martial arts classes and programs focus on meditation and positive thinking to strengthen both mind and body.
• Set Realistic Goals. While reasonable amounts of physical activity can reduce stress, overdoing it can make it worse. Be realistic about your fitness goals. Trying to do too much could be mentally and physically stressful.

Fitting It All In

If the thought of trying to squeeze one more thing into your overcrowded life is enough to make you break a sweat, relax. With some planning and rearranging, you can build more activity into your routine. Try:

• Getting your physical activity in small spurts. For each 90 minutes you sit at your desk, spend 10 minutes taking a walk, stretching your muscles or climbing stairs.
• Finding something you love to do - hike, ski, dance, rollerskate - so it doesn't seem like another sacrifice of your time and energy.
• Giving something else up, like television. You might find you miss it less than you think.

Physical activity is great for fighting stress. But sometimes, in spite of our best efforts, we still need outside help coping with stress, anxiety, depression, and other emotional problems. In these situations, there are people who can help, like mental health professionals, social workers, and clergy. Don't let stress get out of hand. There's a lot you can do to control it.

AARP Resources
AARP has a booklet on managing stress. To order "Manage Stress: Keep Your Cool," send an email to member@aarp.org. Include your full name and complete mailing address (with zip code) with the brochure's name and fulfillment number (D17080).

Stress First Aid
Click here for tips for "de-stressing" when you're under fire.

Taking Care Of Yourself
Click here to learn some other ways to beat stress and take care of yourself.

Depression Is Treatable
Click here to find out if you're depressed and what you can do about it.

Additional Resources:

American Psychological Association (APA)
The APA has many articles on stress and how to handle it, including workplace, family, and holiday stress. Type the word "stress" in the search box on the APA home page.
Click here to visit the APA web site.

How To Survive Unbearable Stress
This online book explains the medical aspects of stress, anxiety, depression, and drug abuse. Use the stress scale to measure your stress level.
Click here to visit their web site.

Mayo Clinic
Visit the Mental Health Center to use the Mayo Clinic's Stress Management Planner.
Click here to visit the Mayo Clinic web site.

The Mind Body Medical Institute
Find more information on exercise and other ways of reducing stress from the Mind Body Medical Institute at Harvard University.
URL: Click here to visit their web site.

Related Reading:
A prodigal's story
Live a life of purpose
Need advice? Ask us.