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Exercise is a great way to reduce stress because when you exercise your body creates endorphins that help to make you feel better. Several studies have been done that show that exercise is one of the best ways to reduce stress. The Anxiety and Depression Association of America says that "stress is an inevitable part of life" which many of us already know. They also say that "it's impossible to eliminate, but you can learn to manage stress," ("Anxiety and Depression"). The Anxiety and Depression Association offers tips like we do on how to manage stress and they recommend exercise as the number one way and so do health care professionals. This tab offers many workouts to choose from and includes pictures to show you how to do the workouts and a description as well.
-Stephanie
Exercise is a great way to reduce stress because when you exercise your body creates endorphins that help to make you feel better. Several studies have been done that show that exercise is one of the best ways to reduce stress. The Anxiety and Depression Association of America says that "stress is an inevitable part of life" which many of us already know. They also say that "it's impossible to eliminate, but you can learn to manage stress," ("Anxiety and Depression"). The Anxiety and Depression Association offers tips like we do on how to manage stress and they recommend exercise as the number one way and so do health care professionals. This tab offers many workouts to choose from and includes pictures to show you how to do the workouts and a description as well.
-Stephanie
Exercises
Yoga
If you're getting frustrated and you feel like you're getting stressed, take a few minutes and stand up to do these simple yoga moves that can be done right by your desk.
A) Standing Chair Twist: Put your right foot on the seat and press your knee to the back of the chair. Firm your legs and stomach to stabilize yourself. Twist to the right while holding the back of the seat with your left hand and putting your right hand on your hip. Inhale and exhale slowly and then repeat with your left foot on the seat.
B) Standing Stretch: Stand up and hold the back of your chair with your right hand. With both legs firmly on the floor, inhale as you lift you left arm up by your ear and sidebend to the right. Then repeat with the other side.
C) Relaxing Your Neck and Shoulders: Stand up and clasp your hands behind your back with your palms facing forward. Inhale and slowly stretch your arms straight then move your hands away from your back and put your head & shoulders back. Then exhale.
D) Stretch Your Hips and Legs: Sideways on a chair with your right knee bent at a 90 degree angle, extend your left leg behind you. Put your hands on your front thigh, then inhale while lifting your left arm up and stretching your left side. Then repeat with the other side.
If you're getting frustrated and you feel like you're getting stressed, take a few minutes and stand up to do these simple yoga moves that can be done right by your desk.
A) Standing Chair Twist: Put your right foot on the seat and press your knee to the back of the chair. Firm your legs and stomach to stabilize yourself. Twist to the right while holding the back of the seat with your left hand and putting your right hand on your hip. Inhale and exhale slowly and then repeat with your left foot on the seat.
B) Standing Stretch: Stand up and hold the back of your chair with your right hand. With both legs firmly on the floor, inhale as you lift you left arm up by your ear and sidebend to the right. Then repeat with the other side.
C) Relaxing Your Neck and Shoulders: Stand up and clasp your hands behind your back with your palms facing forward. Inhale and slowly stretch your arms straight then move your hands away from your back and put your head & shoulders back. Then exhale.
D) Stretch Your Hips and Legs: Sideways on a chair with your right knee bent at a 90 degree angle, extend your left leg behind you. Put your hands on your front thigh, then inhale while lifting your left arm up and stretching your left side. Then repeat with the other side.
Running
Go for a run! Find a trail, run on a track, run on a treadmill or just run on the sidewalk. Go by yourself or with a friend and run as long as you can.
Go for a run! Find a trail, run on a track, run on a treadmill or just run on the sidewalk. Go by yourself or with a friend and run as long as you can.
Weights
If you have dumbbell weights, of any size, at home, in your dorm room, or if you're at the gym you can do this workout!
1) Skull Crusher: Lay on your back on a bench, on a ball, or on a chair. After you lay down on your object of choice, hold the dumbbell over your head with the dumbbell vertical and your hands at the top of the dumbbell. Bend your arms at the elbow like you're going to hit your head with the dumbbell and then extend back up. Repeat 5 for beginners and 10 if you think you can do more.
2) Tricep Extension: Put your knee and hand on a bench or chair and plant your other foot on the ground. Hold your dumbbell in your hand and bend your elbow at a 90 degree angle so the dumbbell is in line with your hip and extend your arm back so it is straight. Repeat 5 for beginners and 10 if you think you can handle more and then repeat with the other side.
3) Standing Dumbbell Curl: Plant your feet on the ground and place a dumbbell in each hand. Put your arms at your side with your palms up. Curl your arms up so that the dumbbells are at your chest when you finish. Repeat 5-10 times.
If you have dumbbell weights, of any size, at home, in your dorm room, or if you're at the gym you can do this workout!
1) Skull Crusher: Lay on your back on a bench, on a ball, or on a chair. After you lay down on your object of choice, hold the dumbbell over your head with the dumbbell vertical and your hands at the top of the dumbbell. Bend your arms at the elbow like you're going to hit your head with the dumbbell and then extend back up. Repeat 5 for beginners and 10 if you think you can do more.
2) Tricep Extension: Put your knee and hand on a bench or chair and plant your other foot on the ground. Hold your dumbbell in your hand and bend your elbow at a 90 degree angle so the dumbbell is in line with your hip and extend your arm back so it is straight. Repeat 5 for beginners and 10 if you think you can handle more and then repeat with the other side.
3) Standing Dumbbell Curl: Plant your feet on the ground and place a dumbbell in each hand. Put your arms at your side with your palms up. Curl your arms up so that the dumbbells are at your chest when you finish. Repeat 5-10 times.
References
(2009). Triceps. VisitFitness. Retrieved from http://visitfitness.com/web_images/dumbbell-kick-back.gif
(2012). Osteoporosis in a nutshell and how to prevent it. [Web log comment]. Retrieved from http://healthylikelauren.com/wp-content/uploads/2012/09/lifting-weights.jpg
(2012, March 12). 13 reasons why I love running. [Web log comment]. Retrieved from http://running4thereason.files.wordpress.com/2012/03/run_sticker__98893_zoom.png
Exercise is the best preventive drug (study). Karma Jello. Retrieved from http://karmajello.com/postcont/2014/02/exercise.jpg
Lee, J. (2014). The best triceps exercises for women. Real Simple: Life Made Easier. Retrieved from http://img4-2.realsimple.timeinc.net/images/1211/dumbbell-skull-crusher-ictcrop_300.jpg
Physical activity reduces stress. Anxiety and Depression Association of America. Retrieved from http://www.adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
Smith, S. (2011). Posed for Success. Yoga Journal. Retrieved from http://www.yogajournal.com/practice/2789
Williamson, K. B. (2007). Strength training for women. Women’s Heart Foundation. Retrieved from http://www.womensheart.org/images/c4.gif
(2009). Triceps. VisitFitness. Retrieved from http://visitfitness.com/web_images/dumbbell-kick-back.gif
(2012). Osteoporosis in a nutshell and how to prevent it. [Web log comment]. Retrieved from http://healthylikelauren.com/wp-content/uploads/2012/09/lifting-weights.jpg
(2012, March 12). 13 reasons why I love running. [Web log comment]. Retrieved from http://running4thereason.files.wordpress.com/2012/03/run_sticker__98893_zoom.png
Exercise is the best preventive drug (study). Karma Jello. Retrieved from http://karmajello.com/postcont/2014/02/exercise.jpg
Lee, J. (2014). The best triceps exercises for women. Real Simple: Life Made Easier. Retrieved from http://img4-2.realsimple.timeinc.net/images/1211/dumbbell-skull-crusher-ictcrop_300.jpg
Physical activity reduces stress. Anxiety and Depression Association of America. Retrieved from http://www.adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
Smith, S. (2011). Posed for Success. Yoga Journal. Retrieved from http://www.yogajournal.com/practice/2789
Williamson, K. B. (2007). Strength training for women. Women’s Heart Foundation. Retrieved from http://www.womensheart.org/images/c4.gif