There are days that I simply can not focus. While meditation like our guided meditation here can be helpful; sometimes sitting still just makes the mind even more restless. It can become an endless cycle of procrastination and wasted time, then guilt and self flagellation for wasting the time only to waste even more time. It can turn into a terrible cycle where absolutely nothing gets accomplished in the day. For me, this turns into either a restless night of no sleep as now I have so much pent up energy, or pulling an all nighter as I finally start accomplishing what I wanted to but at the sacrifice of my sleep and sleep schedule. On those days when nothing seems to shake the funk, I opt for a hard reset via an intense workout.
Perhaps this solution comes as a surprise to you. Why on earth would you work out to bring stress relief or relax? But it is true. Aerobic exercise, that is cardio, has the amazing ability to not only affect your body but your mind as well. The mental benefits of cardio are based on your body chemistry. Exercise reduces your cortisol and adrenaline levels, which are stress hormones. Exercise also helps release endorphins, which is the chemical that makes you feel good. Cardio exercise also allows the mind to completely focus on the task at hand with no time to think about the stressors of life. Rhythmic and repetitive exercise can be used in “muscular meditation” and while we usually consider running or jogging to count as this, lifting weights and other circuit training also can count. Between the chemical reactions and the repetitive movements you can help your mind and body get back to where you need yourself to be.
You can use this as a once in a while fix, if you aren't already accustomed to daily exercise you will still see immediate benefit from exercising for stress relief but with regular exercise you will find that your stress reactions will improve in general. This is because as your body gets used to regular exercise it will make long lasting changes to your metabolism, circulatory and nervous system. So even when you are not actively stressed out, exercise is still helping your body recover from future stressors. While you can benefit from any type of cardio exercise, even a simple 20 minute walk, I will share one of my favorite routines for when I feel like I am in need of a hard reset of my day.
To begin, give yourself a warm up, for me I simply walk briskly for three to four minutes. Then, break into your fastest run you can maintain for 3-4 minutes. If I happen to have a lot of energy I might even extend this run to five or six minutes, but if my energy is low, 4 minutes is enough. After the run I return to a brisk walk for no more than 90 seconds and return for another 3-4 minutes of running. I repeat this cycle for 15-20 minutes, taking a brisk walk for a minute before continuing with the exercise. Once I am at a spot I feel I can do the rest of my exercise, I begin some leg exercises. It is important not to let the body cool down or even for you to completely catch your breath; keep the momentum going. I start with bodyweight squats for 5 reps and then move to forward lunges for 5 reps each leg. I give myself a quick forward bend stretch and repeat the set two more times. After the quick leg section, your breath should have pretty much returned to normal, though your heart rate should still be elevated.
Now I start with core exercises. I do not spend a lot of time here but my goal is to do two sessions of 60-90 second planks. Of course your own personal plank times may vary. What we are looking for is for the muscles to be worked to a point of fatigue, so whatever that time limit is for you, shoot for 5 seconds longer than that. To help the plank sessions move faster you can add variations like alternating knee taps or mini pushups. Plank jumping jacks are also a favorite of mine, though be sure you keep your hips under your shoulders while you are doing these! Between your plank sessions give yourself a quick thirty second stretch. Once you have completed your last plank you are done! Feel free to continue into your favorite stretching routine or simply head for the shower. Once you are done, you will feel refreshed and ready to start your day over with a lifted spirit and clearer head.
Have you ever found yourself feeling refreshed and stress free after a workout? What are your favorite workout routines to bring tranquility? Reach out to us at info@bullionite.com with your comments and questions!