Nowadays, the word 'Stress' is something we hear all the time, and it seems to have become a part of our lives, right? With all this, work at the office, problems at home, children's education, financial problems ... It has become normal to feel a huge weight on our heads and a huge pressure on our hearts. When this mental stress increases, it doesn't just end. It also starts to cause various diseases in our bodies. We constantly have headaches, feel lifeless, can't sleep well, and get angry. At times like these, many of us think that we can reduce this by taking medicine or getting some sleep. But did you know that the best, most natural, and long-term solution to this mental stress is inside our bodies? That is exercise.
How does exercise really reduce stress?
We all know that exercise is good for us. But how does it reduce stress? The science behind it is very simple.
Think about it, when we exercise, that is, when we walk, run, or dance until we break a sweat, our brain produces some very special chemicals. We call these endorphins . These are called 'feel-good hormones' . Like a painkiller, these endorphins reduce the stress and sadness in our minds and bring happiness and relaxation to our minds. Do you remember how you feel incredibly relaxed after a hard workout? That's because of these endorphins.
Similarly, exercise also helps reduce the level of the 'stress hormone' called cortisol, which is a major cause of stress. So, while increasing happy hormones on the one hand, it also reduces stress hormones on the other, making exercise a great weapon to fight stress.
Some great benefits of exercise!
In addition to reducing stress, regular exercise has many benefits for our body and mind. Let's take a look at some of the most important ones.
| Benefit | In simple terms... |
|---|---|
| Good night. | Are you having trouble sleeping at night because of stress? Regular exercise can help you achieve deep, restful sleep. |
| Heart health | It controls high blood pressure and cholesterol levels and reduces the risk of heart disease. |
| Increased physical strength | Even though it may feel tiring at first, if you keep doing it, you will feel refreshed and energized throughout the day. |
| Body weight control | It helps maintain a healthy weight, which is also very important for mental health. |
| Strengthening immunity | Strengthens the body's immune system to protect against frequent colds and coughs. |
| Increased self-confidence | When your body is in shape, you feel good about yourself and gain self-confidence when you feel like you can do something. |
| Ability to agree | Exercise is like meditation in motion, which improves the ability to focus and concentrate. |
What is the relationship between sweating and immunity?
Some people think that sweating a lot is the best exercise and burns a lot of fat. That's not entirely true. The main function of sweating is to cool down the body, which heats up during exercise. The amount of sweat you produce depends on things like your body type and the temperature of the environment.
But exercise has a direct link to the immune system. Did you know? Moderate exercise , like brisk walking for a few minutes, temporarily boosts the body's disease-fighting cells. This can help you get sick less often.
But remember, exercising too much, beyond what your body can handle, can have the opposite effect. It can weaken your immune system and increase your risk of illness. So it's best to do everything in moderation.
How to choose the right exercise for you to say 'Bye' to stress?
This is the most important question. "What kind of exercise should I do?" There is no one-size-fits-all exercise. Some people like to run, others like to dance. The most important thing is to choose something that you enjoy and can continue to do .
Cardiovascular/Aerobic Exercise
These are exercises that increase your heart rate and breathing rate. They are great for producing endorphins.
- Brisk walking
- Jogging or running
- Swimming
- Cycling
- Dancing to a song
Strength Training
These things strengthen the muscles. When the muscles are strong, the body's metabolism speeds up.
- Lifting weights
- Bodyweight exercises like push-ups and squats
- Using resistance bands
Mind-Body Exercises
These are especially good for reducing stress because they combine physical postures, breathing, and meditation.
- Yoga
- Tai Chi
- Pilates
Okay, now where do you start?
Don't think big. You don't need to go to a gym. Start small.
1. Start small: Set aside 15-20 minutes a day, 3 days a week. Once it becomes a habit, gradually increase the time.
2. Make it a habit: If possible, exercise at the same time every day. Doing it in the morning will help you stay energized throughout the day.
3. Don't forget to warm-up and cool-down: It is essential to warm-up for about 5 minutes before starting the exercise and cool-down after. This can help prevent injuries.
4. Listen to your body: If you feel uncomfortable or in pain, don't force yourself . Take some rest.
5. Seek medical advice: If you have a chronic disease, such as heart disease, diabetes, or obesity, or if you are over 40 and have never exercised before, it is best and safest to talk to your doctor before starting a new exercise program.
Take-Home Message
- Stress is a problem for many people today. Exercise is a powerful, natural way to deal with it.
- When we exercise, our brain produces 'happy hormones' (endorphins) and reduces levels of 'stress hormones' (cortisol).
- You don't have to go to a gym to exercise. Even brisk walking, dancing at home, or gardening are good forms of exercise.
- The most important thing is to choose something you enjoy and can continue to do.
- Start small, listen to your body, and gradually increase your exercise time.
- If you have any health concerns, it is very important to talk to your doctor before starting any exercise program.
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