Managing Stress to Improve your Health and Fitness
More than one in four Americans are experiencing more stress this year which is up from last years data of one in five Americans. This should be a scary stat for people to read not just because stress is a bad sign, but also because when chronic stress is present, it’s impossible to have optimal health and happiness. Over the last decade, there has been no shortage of perfect workout plans and diet plans, but we’re declining in our health as a country as a whole. Currently in America, 41.9% of adults are obese. I have become a big believer in the phrase “Strength, Health, Happiness” because individually they mean very little if the others are off. Together they have the ability to make a significant impact on the quality of someone’s life. While we work with a variety of clients, there are tools we can use with our clients to get better results in the weight room and outside of the weight room also. Here are some common strategies you can try. Some may work for you while others aren’t as effective, but approach each of them with an open mind and give them to work.
1. Practice Relaxation Techniques: Engage in deep breathing, meditation, or progressive muscle relaxation to calm your mind and body. I utilize 5 minutes of focused breathing exercises daily and then 3 minutes post workout. I use a simple 4 second inhale followed by an 8 second exhale. Box breathing is another popular breathing exercise that has proven benefits.
2. Regular Exercise: Physical activity can release endorphins, which are natural stress relievers. This is why I have gone from believing that people should train two to three sessions a week to believing that training should be a part of every day. That doesn’t mean lifting weights daily, but some physical activity for a period of time.
3. Healthy Diet: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support your body's resilience to stress. Fill your plate with a variety of vegetables, then quality sources of protein, then add some fruits and your body will feel much better. A over simplified way to look at your nutrition is the saying “if your ancestors didn’t eat it, you probably shouldn’t either”.
4. Adequate Sleep: Prioritize quality sleep as it plays a crucial role in managing stress. Maintain a consistent sleep schedule and create a relaxing bedtime routine. Having a set sleep and wake time creates a better rhythm for your body which also helps with digestion. Sleep is the most critical in terms of recovery and mental clarity.
5. Connect with Others: Social support can provide comfort and help you cope with stress. Spend time with friends and loved ones. For people in their career life, this can be a difficult task, but you have to make cultivating healthy relationships a priority. We do better when we feel a part of something as it gives a bigger sense of being beyond ourselves.
6. Engage in Hobbies: Pursue activities you enjoy, whether it's reading, painting, gardening, or playing an instrument. With these hobbies, don’t worry about being good or bad and also don’t worry about trying to monetize the hobby. For me, mountain biking is a very relaxing way to disconnect and for my wife, surfing and tennis are hobbies that drive her.
7. Limit Screen Time:Excessive screen time, especially on social media, can contribute to stress. Set boundaries and take digital detox breaks. It seems that each year we find more reasons to stay off screens. A general rule I use for our clients and myself is no screens 60 minutes prior to bed or after waking up.
8. Seek Professional Help: If stress becomes overwhelming, consider speaking to a mental health professional or counselor. I believe that having a counselor on your personal team of coaches is essential. For me it was one of the biggest difference makers in my life. I still meet with mine on a quarterly basis.
9. Practice Gratitude: Focus on the positive aspects of your life and keep a gratitude journal to shift your perspective. It can be difficult to acknowledge small wins that we have each day or week. Being able to reflect on small victories can help remind us that we’re surrounded by positive experiences and hopefully positive people. Take five minutes each day and journal your list of things you’re grateful for and I’ll bet you’re surprised.
Nick Showman
Showtime Strength & Performance