Have you ever heard of a “runner’s high?” The “I’m on top of the world” feeling you get after exercise is actually caused by chemicals your body releases after physical exertion. These endorphins, believe it or not, have similar properties to morphine. They decrease the body’s perception of pain and promote an overall feel-good, positive energy. Benefits are not just limited to the few hours after the workout. In fact, according to WEBMD, regular exercise has been proven to help reduce stress, ward off anxiety and feelings of depression, boost self-esteem AND improve sleep!
So, what’s the catch?
It seems like regular exercise is a miracle remedy, so it should be easy right? Well, unlike morphine, endorphins are not addictive. That is a good thing, but it also means that you have to have the motivation to get started and keep with a program. The good news is that once you start and begin seeing and feeling the effects of exercise, it’s easier to set fitness goals and motivate your self to meet them.
If you are prone to stress and anxiety, one of the things you should absolutely avoid is taking on an exercise routine that will only increase your level of stress! Choose activities that you enjoy and that you can look forward to during your week. Everyone is different. For me, the idea of taking a spin class is way too overwhelming but for others it’s just what they need to get into that zone and feel that “runner’s high.” For me, pilates is the perfect workout.
Pilates is an excellent addition to any exercise routine. Because it is physically challenging you’ll get the reward of endorphins which in turn provide a boost of energy. But the real benefit is gained by the attention to the breath, which is choreographed into the movements. The breath is a link between the mind and the body. In oriental medicine, it is believed to be the prana, or life force. Breathing exercises are thought to increase the awareness of bodily sensations so we are able to communicate to the body with our breath. Think about it, when we want to calm down, we slow our breath; when we are excited, our breath quickens. By incorporating the breath with exercise we learn greater control of our bodies and muscular activity in a soothing and organic way.
Learning to breath properly by utilizing the diaphragm, will help increase lung capacity. When coupled with the Pilates technique of posterolateral breath which also keeps the abdominal muscles engaged, the breath becomes strong and helps tone and strengthen the core.
Pilates will help tone your muscles, improve posture by strengthening the muscles of the back and core, increase flexibility and range of motion, as well as increase your bodily awareness. As a bonus, these will all help boost your self-esteem! But it’s important to note, body awareness is not about noticing flaws in ourselves, but rather it’s about appreciating ourselves. With pilates, we gain greater control over our movements and we become more efficient as we get stronger. We learn to listen to what our body needs.
What ever exercise routine you choose, make sure it isn’t painful. Pain is the body’s way of telling you something is wrong. Listen to those cues! Overdoing any form of exercise will be counter-intuitive to your stress and anxiety-reducing plan.
Most fitness professionals recommend starting out small, three times a week, if you are an exercise beginner. Exercise for at least twenty minutes if you can, gradually working up to longer workouts. I recommend starting out in the morning. Fewer excuses not to exercise can sneak into you schedule if you set aside a few minutes into your morning routine. This will also allow you to take advantage of the boost of energy it will give you and help you face the rest of the day with a positive outlook!
*First published on www.yinovacenter.com/blog