How can you boost resilience with physical activity?

To understand how exercise can reduce stress, we first need to understand the physiology of stress and the body's response to it. When we experience stress, a small region at the base of the brain, known as the hypothalamus, sets off an alarm in the body. The sympathetic nervous system activates to initiate the fight or flight response. Through nerve and hormonal signals, this system prompts the adrenal glands to release a surge of hormones - adrenaline and cortisol. On the other hand, exercise provides stress relief for the body while the stress response is stimulated. Exercise also stimulates the production of endorphins – chemicals in the brain that act as the body's natural painkillers and mood elevators.

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." - John F. Kennedy If you can understand and see how body and mind are connected and how do they affect each other. It is then easy to start working on your physical health in order to improve mindset and vica-versa.

The main point of physical exercise? Is breathing..how many times do you catch yourself holding your breath? Start there, slow deep intentional breathing can 1. Regulate your response from flight or fight and center you.. along with health benefits. Oxygen is most important... then finding enjoyment in having fun moving your body: stretching, going for a walk with your dog or friend..playing fetch or simply dancing in your kitchen to your favorite tune... It's not just one form of exercise that's important.. it's found in the simple day to day involvements.. Find enjoyment in what ever you do.

It's vital to understand that exercise isn't just about pushing ourselves to the limit all the time. Sometimes, the most crucial aspect of staying active is knowing when not to exercise and respecting natural cycles. Our bodies have natural rhythms and cycles, and it's wise to align our exercise routines with them: Menstrual Cycle: Women may find it beneficial to adapt their workouts to their menstrual cycle. For example, focusing on lower-intensity activities during menstruation and gradually increasing intensity as energy levels rise. Circadian Rhythms: Some people perform better with morning workouts, while others prefer the afternoon or evening. Find the time that works best for you and your body's natural rhythm.

Exactly what i taught in a talk i gave earlier this week. However, the gym is not required to get more oxytocin (the happiness hormone) in our bodies. Walking, dancing, hugging someone you trust and love for at least 8 secs, singing and cuddling a pet also boos our happiness hormone counteracting the excess cortisol in our bodies. Walking barefooted in sand, grass ir soil releases the excess stress because Mother Earth's natural electrical current absorbs it. There are more than 20 studies on this and it's free!

It improves our mood because of 2 things: 1) it counteracts the excess cortisol (stress hormone) by producing more oxytocin (the happiness hormone) and; 2) it gets more oxygen to our prefrontal cortex, the part we need to think critically and clearly So in just a few mins of dancing, jumping up and down in your home office or singing a song that makes you happy, you can start feeling better and more relaxed, ready to have clearer ideas!

At times, we all require a little motivational push. If you share your exercise goals with your loved ones, they can serve as reminders and sources of encouragement when you encounter a lack of motivation. Participating in activities together can foster stronger commitment to staying engaged in the endeavor.

I have always been involved in exercise, starting in swimming; synchronized swimming, underwater ballet; dancing..and traditional lift weights etc. I enjoyed the physical strength I gained due to really enjoying what I was engaged in. Later on, when life changes and you find you are so busy with career development , family and mounting responsibilities..it's difficult to find the time or justify getting exercise in.. Then what? It's easy to feel stressed and maybe hate having to add this into your already busy life. Tip? I started journaling in the morning and mapping out my day..all the needs.. My daily plan! Find one simple exercise to start with and give yourself a week..everyday do that one thing..find the joy in doing it..

Starting a regular exercise routine can be challenging, particularly if you need to be in optimal shape. Initial difficulties are common. However, there are steps you can take to make this journey smoother. Firstly, it's essential to discover an exercise that you genuinely enjoy. Remember, it doesn't have to involve running; you can begin with walking. You can eventually work your way up to running by gradually building from there. I want you to know that engaging in an enjoyable activity will significantly enhance your motivation. If you're considering group sessions, choosing beginner-level classes is wise. This approach helps prevent demotivation that might arise from witnessing others who are more advanced while you're still adapting.

On a different note, when you are able to push your body during a workout, you can also build capacity to get back up again after a crisis. It's always harder to do the last ten push-ups but somehow you pick your body off the ground after a breather. In the same way, you can build capacity mentally and learn not to throw in the towel so easily.

Train your brain as much as you train your body. Exercise does reduce stress, but there are also other effective approaches. As a resilient coach, I found building a people network for support, and finding clarity on one’s purpose are also vital in enhancing daily resilience against setbacks. Same as our physical health and fitness, resilience requires daily effort and commitment to maintain.

Exercise is a form of physical stress. Can an excessive amount of exercise lead to negative side effects? Yes, it can. Overtraining causes the body's adrenal glands, which regulate stress, to release high cortisol levels. This means you are inducing additional stress. Busy schedules, insufficient rest, and excessive exercise only contribute to the overall stress load. This is important to note for individuals who engage in constant physical activity throughout the day or who excessively exercise in an attempt to alleviate stress. In such cases, it is better to prioritize relaxation.

“Physical exercise is the first prerequisite of happiness” Joseph Pilates I fully support this statement by the body genius himself!