Working Out When Stressed: Essential Ways to Successfully Maintain an Engaging Fitness Routine
Stress plays a major role in many lives across the nation — in fact, 27% of Americans report that most days they are so stressed they cannot function, according to a 2022 poll conducted for the American Psychological Association (APA).
While stressors cited in the data include the political climate and concerns such as inflation, stress can stem from a number of sources. Whether you’re moving house or piloting an overwhelming work schedule, physical fitness routines can easily take a backseat.
From the value of staying active during stressful times to how you can make your workout more enjoyable, successfully working exercise into your daily routine doesn’t have to be an impossible feat.
The value of staying active
Feeling emotionally drained can take a major toll on your energy levels, and can lead to putting off your workout routine until the stressors subside. However, it’s imperative to realize that staying physically active can help the situation in more ways than one. In addition to helping create structure and contributing to a productive day, physical activity boasts a variety of biological benefits. For example, physical activity helps boost the production of endorphins, and can even reduce the negative effects associated with stress.
According to the Mayo Clinic, regular exercise can actually improve your mood, help you relax, and even lower the symptoms of mild depression and anxiety. Additionally, it’s noted that exercise can help improve sleep (which can become an issue for those going through emotionally trying times). “All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.”
Making your workout a priority
In many cases, simply setting aside the time to work out can be of great help when you’re feeling stressed out, and can help prioritize your physical fitness even when dealing with a stressful endeavor — like moving. One survey commissioned by College HUNKS Hauling Junk & Moving and conducted by Talker Research discovered that the average American has moved five times already in their lifetime, and expects to move three more times in the future. Regarding stress levels, 27% of respondents rated moving as more overwhelming than losing a job.
When aiming to successfully maintain a physical routine throughout the moving process, establishing a dedicated time slot is just one recommendation that can help. Penciling in a short exercise session at the beginning of the day, for example, can get your day off to a positive start. Incorporating pain-free exercise that can be completed within 15-20 minutes can make things manageable. To make things even more manageable while moving, minimizing the amount of workout gear that you use can help guarantee that your routine can be done anywhere — even in the midst of moving chaos. Stretching with resistance bands or light yoga, for instance, won’t require heavy and cumbersome gear while still guaranteeing an engaging workout.
A few modifications (for the better)
When sticking with a regular, full workout routine seems impossible, modifications can go a long way in staying active through emotionally trying times. One Self article by Shauna Harrison, Ph.D., highlights the value of keeping things simple, pointing out that anything that requires “extra footwork, extra vigilance, or extra caution” can be saved for another time. Taking the metrics out of the equation is another tip that Harrison gives, noting that an untimed run, hike, or walk can be made more enjoyable when you’re not worried about the pace and extra pressure.
Injecting a bit of leisure can further make for an enjoyable workout, whether you create a new playlist, set aside a podcast you’re looking forward to, or change up the scenery. This will not only give you something to look forward to amidst trying times, but can shake up an otherwise mundane workout. NPR highlights several unique ways that you can make exercise even more enticing — having an objective, competing against or teaming up with a friend, and adding a bit of fun can all be great ideas. When it comes to whimsy, Elizabeth Lyons of the University of Texas Medical Branch notes that mimicking the characteristics of games in an exercise routine can make things more appealing and engaging. Elements of unpredictability and surprise, for example, are noted to be just two reasons why many enjoy video games. Lyons, who created a Facebook page to motivate older women in Galveston, Texas, applies such concepts to her own fitness game designs by posting fun challenges on the page. Encouraging the women to take a photo while out on their walk or identifying different trees on a checklist are just two ways that exercise can be made more engaging.
Making time for relaxation
While exercise can be great for the body even when you’re emotionally drained, it’s imperative to realize when you need to relax and unwind — especially if you’ve been mentally overwhelmed for quite some time. One Peloton article points out that in prolonged periods of stress, cortisol levels are “consistently elevated,” meaning that exercise “might not be as helpful as sleep.” The post goes on to point out that if your stress levels are already high, challenging workouts can feel even more challenging — in these cases, it’s recommended to focus on self-care. This can be especially important when you’re mentally overwhelmed, where self-care tasks can help you get back to your regular workout routine rather than stressing yourself out further by powering through. Taking a short walk or doing some light yoga can serve as active ways to care for your physical fitness, while activities such as journaling, meditation, spending time on a hobby, and even taking a much needed nap can all help when you’re too overwhelmed to exercise.
During emotionally trying times, working out can serve as a positive outlet and can even become a great stress reliever, though finding the motivation to keep a workout routine going can be a challenge for many. By planning ahead and making modifications where necessary, maintaining your physical fitness can become manageable and even enjoyable.
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