By Kara Briggs Campbell, Tulalip News
The Mayo Clinic, a nationally known medical facility with clinics in Minnesota, Arizona and Florida, published on its website this list of benefits and protocols for starting an exercise program. This is the time of year when many people will make exercise a New Year’s Resolution. But in this time, as many in the Tulalip community are trying to cope with trauma, grief and loss, mental health professionals say exercise can help almost everyone to relieve stress and begin to feel better.
Exercise for stress management
- It pumps up your endorphins: Physical activity helps to bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
- It’s meditation in motion: After a fast-paced game of racquetball or several laps in the pool, you’ll often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
- It improves your mood: Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.
A successful exercise program begins with a few simple steps.
- Consult with your doctor: If you haven’t exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.
- Walk before you run: Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. If you’re new to exercise, start at the moderate level and then add vigorous activity as your fitness improves.
- Do what you love: Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.
- Pencil it in: Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.
Where can I call for help?
- To report an emergency dial 911
- National Suicide Prevention Line: 1-800-273-TALK (8255)
- Snohomish County Crisis Line: 1-800-584-3578
- Crisis TEXT Line: Text “Listen” to 741-741
- 24 Hour Crisis Line: 1-866-427-4747
- TEENLINK: 1-866-833-6546
- Tulalip Tribes Behavioral Health Family Services: 360-716-4400