By: Alison Cardoza
Photos by: Matt Johnson
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April is stress awareness month. We all experience stress throughout the day. There are two different types of stress; eustress and distress. Eustress is a good stress that enables us to get up in the morning and perform well throughout the day. Distress can be more harmful to the body by causing anxiety.
Cortisol, the stress hormone, plays an important role in the stress response. This hormone regulates a wide range of vital processes throughout the body, including metabolism and the immune response. It also has a very important role in helping the body respond to stress in a positive or negative way. As an adaptive response to stress, there is a change in the serum level of various hormones including CRH, cortisol, catecholamines, and the thyroid hormone. These changes may be required for the “fight or flight” response of the individual to stress. One way to release stress is to exercise.
Many people feel they are restricted at work from movement and physical exertion. Deep breaths and meditation can help release some, but an all over body movement is best. Try these chair exercises today. Start with 15 reps each day.
All of these exercises are to be performed seated in a chair:
1. Sit to stand on and off a chair.
2. Seated bent knee lifts.
3. DB Bicep curls seated in a chair.
4. Front and side arm raises.
5. Calf raises seated.
6. Small abdominal contractions against the chair. Push the small of the spine into the chair. Hold 5 seconds and release.
7. Single leg extension.
8. Knee to chest ab crunches.
9. Single arm reaches to ceiling.
10. Arm circles (clockwise and counter).
We all need to be positive role models. Wake up and say one positive attribute about yourself. Prepping the night before will help eliminate unnecessary stress. Packing your lunch, laying out clothes, and mentally preparing for your day will be a great start. In the morning, make your bed and leave your house as clean as possible, so you can come home to a tidy atmosphere. Pre-planning and making these little changes can naturally eliminate unnecessary stressors.
Alison Cardoza, ACSM Certified Personal Trainer and Fitour Group Exercise Instructor at Baptist Health Milestone Wellness Center. BS Exercise Science and Sports Medicine with a minor in Health Promotions from University of Louisville. Former UofL Ladybird and NFL Colts Cheerleader.