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8 Ways to Reduce Stress

Stress is integral to everybody’s life, but it shouldn’t take hold of it. Life goes by fast, but it is essential to reduce stress and breathe now and then. If you’re struggling to control the pressure in your life, this blog is for you.

We’ve compiled the 8 best ways to reduce stress.

Spend Your Time with those People Who Make You Happy

Spending time with family and friends can significantly impact your stress level. Laughing with friends is one of the finest ways to reduce stress. Yes, there are times when you want to be alone, but be careful not to isolate yourself. It is essential to seek support from friends or family in difficult times.

Exercise:

Exercising is beneficial not only for your physical well-being but also for your mental health. It can help you relieve stress by venting your anger and frustration through activities like kickboxing, jogging, or weight lifting. Plus, it produces hormones that reduce stress and improve your mood. Swimming can be an effective whole-body workout and a great way to relax. Start with a simple walk outside to get moving.

Note Your Feelings:

Stress and depression can overwhelm a person and pull them away from reality. You may be having trouble recognizing and accepting your emotions right now. By writing down your feelings and thoughts, you can begin to process some of these feelings. Just writing down your thoughts can give you a sense of peace.

Meditate:

Mediation is suitable for relaxing and reducing stress. There is no right or wrong way to meditate; it works if you feel calmer afterward. All you need is a quiet space and 10 minutes. Close your eyes and relax your body; let your mind slowly detach from everything and think about nothing. Just focus on your breathing. If you find it strange to sit in silence, various apps and YouTube videos guide you through meditation.

Recommendations

YouTube: Music, nature sounds, guided meditation

Apps: Headspace, Calm, 10% happier

Cut Back On Alcohol, Caffeine, And Nicotine

When stressed, seeking solace in coffee, alcohol, and nicotine is common. Relying on these products for stress relief can be addictive. Therefore, it is suggested not to resort to such means to get rid of your stress. Instead, the best option is to adopt a healthy diet and lifestyle that promotes your health. Water and herbal teas will keep your body hydrated and healthy so that you can last all day. Make sure you drink at least 2 liters of water to stay hydrated.

Sleep Well

Lack of sleep is a major stressor. On the other hand, stress is also a cause of sleep disturbance, which is a bit of a paradox. Relaxing before sleep can help prepare your mind for sleep. Removing study and work materials can help keep the atmosphere in your bedroom as just a place to sleep. Avoid staring at screens for two hours before bed, and try not to consume excess caffeine and alcohol. Participate in peaceful activities before bed, such as taking a warm shower, reading a book, meditating, etc.

Practice Time Management:

Deadlines can create a lot of stress. You want to avoid leaving things to the last minute, especially if you know you’re prone to anxiety. To do this, give yourself enough time to complete a task. You should make a planner and prioritize your list of jobs according to their urgency and importance. Also, avoid procrastination, as it only delays your thinking process and workflow. Once you follow a routine and a plan, you will feel more in control of your life.

Take Rest If You Are Not In Good Mood:

Responsibilities and goals aside, your health and well-being are also essential. You can only realize your goals if you have the mental and physical strength to devote yourself to them. It is necessary that you take a day off when you are sick rather than overworking yourself. It will not only reduce stress but also delay your healing process. Don’t feel bad about taking a day off if you think you need it for your sanity. Giving yourself some time off can help you refocus.

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The Relationship between Physical Activities and Body’s Fitness In Terms of a Recent Study

Physical fitness can be understood as the measure of the body’s ability to perform any work effectively. It can be measured through different approaches and it is dependable on various factors. For a simpler explanation, a physically fit person can perform the task with the least effort when compared with a non-fit person. Different intense workouts can help any person to improve his/her physical health and fitness. Exercises and physical activities have their impact but intense workouts yield better output when compared with mild activity like taking 10k steps each day.

In a study done by the School of Medicine, Boston University on 20000 (approx.) participants and shared in European Heart Journal, Matthew Nayor went through the findings.

It’s not a hidden fact that exercises are healthy but which exercise impacts the body more or how intense an exercise should be to cause a noticeable effect? What if your whole day routine is centered around a desk but somehow you manage to find time to go out and do some exercises then will it be enough or do justice to all that sitting? Will there be a negative impact? These are some questions that Matthew along with his team at Boston university aimed to find out through their large-scale study. Their main concern was to study the relationship of a person’s physical fitness to his physical activities done on the regular basis.

The Assistant Professor of Boston University, Nayor:

The assistant professor of Boston University, Nayor who is also specializing from Boston medical center as a cardiologist (heart failure specialist to be precise), explained his point of view and said that they want to study the relationship on a wider scale so that they can establish and understand physical activities effect on different kinds of fitness measures. The aim of their team was to actually improve our overall health and physical fitness on the basis of their study’s results.

Nayor has been working on his expertise in the safety net hospital of Boston and primary teaching facility of Boston university’s hospital. He has shared the results of his findings and given a brief answer to different understudy questions to help everyone understand the relation between fitness and exercise. Below we have shared those answers for you to understand easily.

The first question he answered was related to the authentication and obvious possible outcomes i.e. isn’t it going to be obvious that your participants are moderately active in their lives so any moderate or high physical activities will create a significant impact? If there is any certain specific finding or possible outcome that can be surprising, then what is it?

Nayor: He said that there is a tremendous amount of evidence and work done that supports the positive and encouraging outcomes of better fitness level and better health but there is also a wide explanation of their inter-connection. Even if there is such kind of study that it is almost limited to the professional players or medical patients while on a general scale, that study is really negligible. Although the main concern of our study was to bridge the gap during the process, many else important questions were also under study.

He further explained that the concern of his team’s study expanded to the output of different intensity outputs on the body’s progress and at which level (like start, mid, or at the end) the impact got prominent. They had expectations that moderate to higher intensity physical activities will offer better performances but they observed that even various high-intensity activities were yielding better results than a simple activity like walking.

The team was unsure that will there be any impact of any day’s more number of steps or least time used for sitting etc. on the maximum fitness. They found that the more steps and least time spent sitting etc. causes the fitness level to increase while the results showed almost no change in the study done on the diverse range of health issues having participants with various health status, sex, age, and height etc.

Q: Measures taken by different (3) physical activities were contributing to the higher fitness level? How?

Nayor: The higher physical fitness was observed for the individuals walking more steps, doing moderate to higher exercise, or taking part in a higher level of body workouts irrespective of the time they spent in their sitting or lazy positions. So, we can say that sitting and being lazy has its own impact (negative) but it can surely be avoided and canceled by doing high-intensity exercises as proved by our study.

Q: Current fitness level is more dependent or influenced by the recent or old physical activities more?

Nayor: It might sound interesting but the study showed that even if a person has been engaged in physical activities of high intensity 8 years ago, still he will show better assessment like a part of his fitness or activity was saved in his memory.

Q: It is so common now a day that people prefer to count that they have walked 10k steps or not by using apple watches or fit-bands but your study showed that 10k steps are good but less valuable than exercise, isn’t it?

Nayor: This question needs to be explained and understood carefully. If people walked more steps then they showed better physical activities in our study and for individuals having any medical condition or being old, this activity is highly suggested and we do not suggest them to stop doing it at all. However, if you want to improve your physical fitness then you should consider doing physical exercises almost 3 times a week to see results as it is more result-producing than walking.

Q: How can you define the line after which any moderate exercise changes to a rigorous one? How can an individual guess if he is above that line or not?

Nayor: According to the prior studies we can say that we kept the pace of 60-99 steps/60 seconds in a low level of exercise, 100-129 in moderate, and above in intense/vigorous or high-intensity walk. In older people, the step count can be less and for youngsters, it can increase a little. Although American Physical Study Guideline has suggested a certain time to spend in intense and moderate-intensity walks our study showed no evidence in favor of greater fitness caused by higher activity levels.

Q: How the participants were studied and how results were obtained?

Nayor: This study was carried out over volunteer participants and 3 generations participated. We can say that usually, the grandchild has some kind of relation to the result observed for the grandparents and parents. In our recent study that was performed over the period of 2016 to 2019. We measure oxygen and carbon dioxide’s quantity which was inhaled and exhaled by using a special mask and mouthpiece. Such tests are also done on athletes to measure their fitness. While we have also used accelerometers that participants wore around their stomachs for a week or one day above while the data was compared to their 8 years old results.

Q: What is your exercise preference? Do you perform moderate and intense exercise in balance relation or?

Nayor: Although I am not an athlete I definitely try my level best to stay in shape. The results of our study like the sedentary work effect can be canceled by exercises that keep me going. Even during the lockdown period, I didn’t wait at home sitting like most of the person but kept myself engaged in enough physical activities which kept me active.

Physical fitness refers to the capability of the body systems to work together well. Thus, allow you to stay healthy and execute activities of daily living. Being efficient means doing daily physical activities with the least effort possible.

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