physical activity is a natural stress reliever Because it increases the production of endorphins and serotonin, neurotransmitter It helps in regulating the mood and makes us feel good. In general, almost any type of regular movement helps. relieve built-up stress And in addition, it transports more oxygenated blood to the brain.
So, there is nothing better than moving to reduce anxiety. both exercises rhythmic and repetitiveMore calming activities, such as walking, running, swimming, and cycling, or yoga, tai chi, and pilates, produce muscle relaxant,
“The anxiety It’s a small fear but it builds up over time. From a neurobiological point of view, it is expressed by the same neuronal circuits as fear,” explained the doctor at Infobe. Daniel Lopez RossettiCardiologist specializing in stress therapy.
“The big difference between fear and anxiety is that fear is intense and has a purpose. You are afraid of someone in front of you or a specific situation. Anxiety, on the other hand, is you are not afraid of anything, it is a There is such a thing that you do not know exactly what it is, ”completes the expert. While anxiety is a normal response to stress, living with it is not always easy.
Therefore, to reduce its effects and reduce the stress caused by stress, physical exercise is a powerful relax naturally For both body and mind. Here is a list of five recommended activities:
high-intensity training Stimulate more release of endorphins And change brain chemistry more quickly than with low-intensity workouts.
A study by researchers from the University of Gothenburg in Sweden, published earlier this year in the journal Journal of Affective Disordersshowed that consistent physical activity, including strenuous exerciseRelieves symptoms of anxiety, even when the disorder is chronic.
“There was a significant tendency to show improvement associated with intensity, that is, The more intensely they exercised, the more their anxiety symptoms improved.”, explained study author and doctoral student at Sahlgrenska Academy University of Gothenburg, Malin Henriksson,
Stretching is one of the physical exercises that Harvard University scientists recommend to stay fit throughout life. Promotes flexibility and helps joints maintain a healthy range of motion, and in doing so Reduces chances of strain on joints and muscles,
We all need to expand to protect our mobility and freedom. “Many people do not understand that stretching should be done regularly. They should be daily,” he said. David Nolan, a physical therapist at Massachusetts General HospitalAffiliated to Harvard.
For experts, the ideal is that stretching is done on a daily basis, and it should include a specific routine beyond stretching that is done before and after sports practice.
Although high-intensity exercise may have an advantage in relieving anxiety, that doesn’t mean that low-intensity exercise isn’t beneficial. Exercising outside modifies the scenery and makes people focus on the new landscape around them, and it produces a high impact on both body and mind.
A recent study by German scientists published in the journal molecular psychiatry found that a one-hour nature walk reduced stress when compared to the same exercise for the same amount of time on city streets.
“Amygdala activation decreases after walking in nature, whereas it remains constant after walking in an urban environment. These results suggest that walking in nature may have positive health effects.” brain regions related to stress and, consequently, can act as a Preventive measures against mental stress and, potentially, disease,” the researchers said in their paper.
While high-intensity training can feel strenuous, there are other equally effective ways to reduce stress. Marilyn WeissPsychiatrist, yoga teacher and co-author of the book “Guide to Yoga” from Harvard Medical School, said that “several recent studies suggest that Total can be slow Harmful Physiological Effects of Stress and Inflammation”,
Blood contains several biomarkers that are used to measure the level of chronic inflammation and stress in the body. cortisol It varies throughout the day depending on the circadian rhythm, and a higher baseline level of this biomarker is an indicator of high chronic stress, the psychiatrist said.
In studies cited by a Harvard expert, research published in Oxidative Medicine and Cellular Longevity showed that 12 weeks of yoga delayed cellular aging. The plan consisted of 90 minutes of yoga consisting of physical postures, breathing and meditation, five days a week for 3 months.
Upon analysis, “the researchers found signs of lower levels of inflammation and significantly lower levels of cortisol. Which suggests that Yoga may also have potential protective effects for the brain.V completed.
dance requires the integration of Music rhythm, physical movement and spatial awarenessThree dimensions that, when exercised in a synchronized manner, promote mental flexibility and reduce stress.
Dance training produces subtle changes in the brain by inducing neuroplasticity, which is the brain’s ability to form new neural connections and adapt to new experiences.
Furthermore, dance is a complete physical exercise that involves a large number of muscles in the body, elevates the heart rate and oxygenates the blood stream.
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