Fitness
The best exercise for stress – The Australian Women's Weekly
When most of us think about exercise, our minds usually conjure up images of running as fast as we can or sweating it out in a gym class.
But slower forms of movement – like walking and stretching – can be just as beneficial, especially when we’re overwhelmed.
High-intensity exercise benefits our overall health, but it causes a steep increase in cortisol levels – the hormones responsible for stress.
It’s undoubtedly good for us, and countless studies have proved that regular movement results in better sleep, lower blood pressure and improved mood, as well as helping to combat health conditions and diseases.
But, when you’re already going a million miles an hour, adding in an early morning gym class could be doing more harm than good. Low-intensity exercise, on the other hand, has the opposite effect. It reduces cortisol levels.
“If you are already fatigued and embark on a workout when your body’s energy reserves are low, exercise can further deplete your energy,” explains naturopath, nutritionist and founder of Edible Beauty, Anna Mitsios.
“Getting up early can be counterproductive as it can induce a stress response, especially if we haven’t had enough sleep to begin with. It can spark a rise in cortisol, which can increase blood sugar levels and, in turn, imbalance hormones.”
Keeping cortisol in check
When you’re exhausted and put your body under additional stress, you’re only adding to your likely already elevated cortisol levels.
Pushing through an intense exercise session can increase cortisol, negatively impacting your immune system, metabolism and mood. And instead of boosting your energy, it could have the reverse effect.
“Rather than getting the benefits of an endorphin rush, exercising while exhausted can further deplete reserves, leading to increased fatigue, which in the end makes you feel more tired,” explains Anna.
What’s more, increased stress and fatigue can impact our immune system, and adding more stress can leave you prone to illness and infection, which is the last thing we need when we’re already drained.
Slow it down – right down
Once upon a time, cortisol gave us a boost of energy to outrun an enemy or animal. Today, however, our cortisol spikes whenever someone cuts us off in traffic or we run late for an appointment. This triggers a stress response that constantly tells our brain that we’re in danger, even when that ‘danger’ is just the relentless pace of everyday life.
Slowing down and focusing on our breath through gentler exercise soothes our nervous system, which is exactly what we need when frazzled.
“You should walk away from exercise feeling good. You want to nourish your body rather than deplete it,” explains Ali Handley, founder of Sydney’s Bodylove Pilates.
She’s an advocate for Pilates, which has soared in popularity in recent years. Using a variety of props to challenge, strengthen and lengthen, it serves as a full-body workout, just at a more controlled pace.
“Women think they need to do a lot of cardio, but that’s just not the case. We often need a slower burn to support our bodies, activate our muscles and connect to our breathing. All those things help to make exercise an experience rather than a punishment.”
Rest is a right, not a reward
Lydia O’Donnell, a running coach and co-founder of the Femmi app, which provides training plans personalized to your menstrual cycle, echoes this sentiment.
“We’ve been fed this narrative of ‘no pain, no gain’, and it’s very masculine. It can be a slow jog around the block. It can be a walk. You can still move in a healthy, sustainable way that isn’t about trying to reach a marathon finishing line.”
If you love running, you don’t have to give it up. Instead, just aim to slow down the pace. Running slower can help build your aerobic base, which is good for covering longer distances without leaving you feeling zapped.
“No matter what exercise you do, you should enjoy moving and do what feels right for you,” says Lydia.
For many of us, walking is a great option to help lower cortisol levels. Not only can it increase cardiovascular fitness, lower blood pressure and help maintain a healthy weight without pushing your body beyond its limits, but you also receive mood-boosting endorphins, which can help counter feelings of overwhelm and exhaustion. Plus, it’s free and can be done practically anywhere.
“Walking is a form of stress relief,” says Anna. “It activates the parasympathetic nervous system, reducing the body’s stress response without the extra exertion of a gym session. If you need one or two cups of coffee to help you function at a 6am gym class, your body isn’t ready for the assault. You are better off sleeping in and calmly starting the day, waking with the sunlight and avoiding the harsh sound of the alarm.”
Permission to sleep in? Granted.
Spring Outdoors With
Workout Swag From Amazon’s
Big Spring Sales Event!
Published
TMZ may collect a share of sales or other compensation from links on this page.
It’s time to finally get around to those looming new-you resolutions … and Amazon’s Big Spring Sale event has got all the best gear to get you moving and grooving outdoors for a healthier new lease on life!
Break a sweat … not your bank account … with all the must-have brands like On Footwear, Fitbit, Samsung and more for the next big fitness goals in your future.
Shop through all the sales and look forward to the great outdoors this spring!
Fitbit Inspire 3 Health & Fitness Tracker
Add some tech to your welness with a Fitbit Inspire 3 Health & Fitness Tracker!
Arm yourself with a more clear understanding of your fitness day to day with this compact fitness tracker … with up to 10 days of battery life and waterproof case you can wear it around the clock to track your steps, your swimming your sleep and much, much more!
One happy customer said: “Love this tracker, I know some others are more of a smart watch thing but I love it because it is so simple. I think I got it too wet once and I could not get it to reset but then a big update came along and that did the trick. You have to put the water lock on if you are going into the water with it, if you remember to do that then it really is waterproof.”
MERARCH Ab Machine
Get to the core of your health with the MERARCH Ab Machine!
Make the most of your midsection with this great piece of equipment … you can strength and tone without the hassles of a crowded gym. The arm bands help round out your exercise, while the adjustable settings can grow the intensity of your workout while you gain stamina and muscles … did we mention it comes with a digital trackers too?!
One happy fitness lover wrote: “Omg – this is a GAME CHANGER for exercising. I thought I was getting an ab machine – wrong o! This is a whole body machine! It was super easy to build and set up, its light weight and easy to maneuver, the padding is sufficient so it doesn’t hurt your knees or your forearms.”
ECCO Men’s Biom 2.1 Low Gore-Tex Trainer
Hit the trails with a pair of ECCO Men’s Biom 2.1 Low Gore-Tex Trainer.
Head out on your next hike or trail run in confidence knowign that the Goretex technology on these sneakers will keep you safe from the elements … while the ripstop shell and performance rubber soles will keep you on in the outdoors longer.
One five star reviewer wrote: “Bought these shoes for an upcoming trip to Europe. I was hesitant at first because of the price but went ahead anyway. Boy, am I glad I did. The most comfortable shoes ever! Lightweight and waterproof these shoes were a godsend walking along the cobblestone streets of Germany. The recommended size fit perfectly for me. Don’t hesitate to buy these shoes, your feet, back, and legs will thank you.”
PowerBlock Elite EXP Adjustable Dumbbells
Get lifting with the PowerBlock Elite EXP Adjustable Dumbbells!
The weight wait is over … because these handy dumbells are just what you’ve been trying to get your hands on! They start out at a 5 pound weight and can go up to 50 pounds per hand and their compact design makes them easy to store … so you can grab one dumbell set that will last you through your fitness journey!
One five star reviewer said: “needed a cost-effective and space-saving solution for my home gym without spending thousands on all the dumbbell sizes. Adjustable pin is very easy to use. Got a great workout in getting it out of the packaging and carrying it down the stairs to the basement where all the action happens. Only potential limitation is range of motion if you are going to use this for any forearm exercises as your hand and wrist have to go inside the weight where the handle is.”
NORTIV 8 Women’s Walking Shoes
Stride with comfort in a pair of NORTIV 8 Women’s Walking Shoes!
Lace yourself into these ultra-cush walking shoes and make every outing feel like a walk in the park … the grippy tread will keep you glued to the ground while the durable upper stays strong for your feet … did we mention that there is a full range of sizes and colors for you to customized to your tootsies?!
One happy customer wrote: “ordered a 7.5 white pair of these. I had my doubts about them considering the price. RUN, DON’T WALK…BUY THESE SHOES! I am a former runner (stopped due to back surgery). So now I walk, ride a bike and use an elliptical. These shoes provide support and more importantly, they allow my toes to spread out….LOL. They have a nice heel drop, which for me is important because I am a heel-to-toe walker.”
SAMSUNG Galaxy Watch FE
Start your spring exercises with a SAMSUNG Galaxy Watch FE!
Keep all that helpful heath data within arm’s reach with this high tech watch from Samsung … it helps you track your heart rate, your sleep patterns and helps you track your fitness goals from right from your wrist! You can use it as a bluetooth device or upgrade it to LTE service, as well as, choose from some cool colors to make it fit your budget and personality!
One verified purchaser wrote: “Absolutely love this watch! It does everything I want and more. It looks great on my wrist, not too big looking. I have smaller wrists and it looks great! Very easy to use and personalize! I am tracking my sleep, meals, steps and do much more. Helping me take control of my health to reach my goals.”
Outdoor Basketball Hoop
Have a ball and play it too with this Outdoor Basketball Hoop!
Start a pickup game anywhere and anytime with this portable basketball hoop … complete with a upgraded backboard and weighted base you can start shooting baskets in minutes with this great hoop! The adjustable height starts at under 5 feet and goes up to nearly 10 feet … so this hoop will grow with your whole family!
One happy customer wrote: “. This is a great first basketball hoop. Great for entry level goals for kids, affordable, impeccably assembled and easy to use. I am very happy with it so far and would recommend. The size is perfect for the driveway and can be easily moved as needed. Two things that could be improved are the basketball hoop itself and the ability to add weight.”
BCAN Foldable Mini Trampoline with Bungees
Add a little spring in your step with this Foldable Mini Trampoline with Bungees!
Jumpstart your fitness plans with this adjustable trampoline … it is made with high quality bungees to keep you bouncing longer than the competition and it folds up to be more compact when your not having fun while breaking a sweat.
One tramp lover wrote: “The BCAN 450/550 LBS Foldable Mini Trampoline is just what I needed in my life. I did so much research before I made this purchase. I have never felt better. It’s good looking, simple and easy to put together. I was jumping within an hour of delivery. I’m so happy I got this one with the bar.”
Women’s Butt Lifting Leggings & Crop Top Set
Look good while you workout with these Women’s Butt Lifting Leggings & Crop Top Set!
Raise the heart rates of those around you with this super sexy set … with the high waisted tummy control and hidden butt lifting fabric you will be getting in shape while showing your shape off! It comes is a great range of sizes and colors to help you get just the right fit for you.
One happy customer wrote: “Buying again in EVERY color! lol I’ve been looking for “winter leggings” for mad long, and I always get disappointed. These are the first legging that I’m loving!!”
ON Men’s Cloudridge Textile Trainers
Tackle any terrain with the ON Men’s Cloudridge Textile Synthetic Trainers!
The On show company has made a name for itself as one of the best in the biz … and these hiking boots are not only going to take you anywhere your feet want to go … you’re going to look great doing it! The Zero Gravity foam cushioning and cool Cloudtech sole are a great combo to combat fatigue for those long days on your feet.
Sign up for Amazon Prime to get the best deals!
All prices subject to change.
Nicolas Rocca
is a social media video creator with BU’s Office of Public Relations, producing short-form content for the university’s flagship social media channels. He grew up near Boston and received a bachelor’s degree in media arts production from Emerson College. In his free time, Nick enjoys hiking, scuba diving and photography. Nick can be reached at nrocca@bu.edu.
Profile
Fitness
New mums are being ‘strongly encouraged’ to take regular exercise and get more sleep. Don’t make me laugh | Rhiannon Lucy Cosslett
One of the many things you don’t realise until you have a newborn is just how much people congratulate you simply for leaving the house. “Well done for getting out and about,” they say, with the cheerful camaraderie of People Who Know. Going outside may sound like a low benchmark, but during those early weeks summoning the energy to put on clothes, pack a bag, and then using that narrow window between sleeping, feeding, pooing and screaming to cross the threshold into the world can feel like the grand sum total of all human endeavour. Screw the frescoes of the Scrovegni chapel: Mama made it to Budgens.
Which explains my reaction when I read that new guidelines published in the British Journal of Sports Medicine say that new mothers should be strongly encouraged to do at least two hours of moderate to vigorous exercise a week, in addition to “daily pelvic floor muscle training”, and further that they should develop a “healthy sleep hygiene routine”, avoid screen time and “maintain a dark, cool, quiet environment before bed”.
Hahahahahahahahahahahahahahahahahahahaha.
Where to start with this? Maybe with the phrase “strongly encouraged”, as though new mothers don’t get enough of that. In the absence of proper, structural support, strong encouragement is all society has. Take an anonymous call I received a few days after we were discharged from the hospital, still reeling from a complicated birth (when people ask what kind it was, I say: “I think maybe … all of them?”) I picked up the phone. “Hello?” I said, tentatively. I was in the bathroom at the time, observing the carnage of my life and body with the sort of stoned detachment that comes with zero sleep and opioid withdrawal. “HELLO. ARE YOU EXERCISING YOUR PELVIC FLOOR?” a woman bellowed down the line. “Who is this?” I said. “I AM CALLING FROM THE WHITTINGTON HOSPITAL. YOU NEED TO MAKE SURE YOU ARE DOING YOUR KEGELS. OK, BYE.”
In France, pelvic floor rehabilitation is a cornerstone of postnatal care, with the government providing physio sessions. Here, a midwife with a list of numbers and a robust phone manner yells at you about your ruined vagina. I still think fondly of her. But I think if she had also told me to do two hours of exercise and develop a healthy sleep routine as well, I’d have “strongly encouraged” her to do something else with her phone.
Look, I am not saying the advice isn’t important. As the professionals who have written this paper say, the postpartum period puts women at risk of all kinds of health problems, and is “a unique and critical window of opportunity to identify people at high risk for future chronic disease and to implement early interventions to improve lifelong health”. Of course it’s beneficial to become mobile as soon as possible after the birth, and to get as much sleep as you are physically able. New mothers know this. But they also know that achieving basic tasks, often in the absence of much support, can feel nigh-on impossible. Had I tried to develop their description of a healthy bedtime routine, I’d have basically been consigned to a dark room while my son did cluster feeding (and cluster pooing) for five hours. Is it any wonder I opted for binge-eating flapjacks in front of back-to-back Stanley Tucci: Searching for Italy?
When postpartum, in order to carve out time for exercise and sleep, you need a support system around you. You need visits from health professionals, an engaged partner who doesn’t go back to work after a mere two weeks, and your family around you (the paper acknowledges this, too). I was lucky enough to have this, and I still found it hard to find a moment for myself, so I can only imagine how hard it must be if you’re less supported. I expect these guidelines will just become another thing that many new mothers feel they are failing at, and the NCT agrees, saying that parents may find the pressure “overwhelming”.
I’ve just been reading Becky Barnicoat’s brilliant and hilarious Cry When the Baby Cries, a graphic memoir which vividly evokes those feverish, feral, fluid-soaked months after giving birth (she is an advocate, by the way, of achieving absolutely nothing as a survival tactic). There’s a part in the book where she goes for her postpartum doctor visit, six weeks after an emergency C-section, and he shames her for not doing exercise: “Most women like to get their bodies back as quickly as possible.” The following image, of her pushing the pram home with tears streaming down her face, viscerally captures the impact that a few unkind words can have on you at this time of deep vulnerability.
Too many of us have had moments like these, when someone could have been kind, but wasn’t. When it comes to guidelines for new mums, far less thought seems to be put into the manner of delivery. Sometimes “advice” is delivered so cruelly that it stays with you for years afterwards. There are many things I wish for postpartum women: better healthcare, better support (like in the Netherlands), better paternity leave, often, sadly, better husbands. But most of all, I wish people were a bit nicer to them.
What’s working
My son has been enjoying the new trampoline his dad gave him for his third birthday, especially to a soundtrack of disco music. It confirms my belief that, when parenting feels tricky, a “vibe shift” can work wonders. I was feeling emotional and exhausted yesterday, but watching him bounce, grinning, to Le Freak, somehow made everything feel OK again.
What’s not
Several good friends are dealing with toddlers who run off, sometimes towards traffic. Reins are largely frowned upon by this generation of parents (one friend even received judgmental comments for using them in the vicinity of actual lions while at a safari park), but it got me thinking how they did perform quite an important safety function. Is it time to rehabilitate them, or at least be a bit more understanding of one another?
Missouri Basketball Coaches Association (MBCA) boys Class 1-6 all-state teams
Montana Lottery Mega Millions, Lucky For Life results for March 28, 2025
A tiny US city paying people $50,000 to move there got 115 applications in 2 weeks
How Nevada programs are faring the wake of Trump admin's cuts, cancellations – The Nevada Independent
Police investigate death of baby found in New Hampshire pond
-
World1 week agoCommission warns Alphabet and Apple they're breaking EU digital rules
-
News1 week agoZelenskyy says he plans to discuss Ukraine ceasefire violations in a call with Trump
-
News1 week agoTrump’s Ending of Hunter Biden’s Security Detail Raises Questions About Who Gets Protection
-
Technology1 week agoStreaming services keep getting more expensive: all the latest price increases
-
Sports1 week agoThe BookKeeper – Exploring Manchester City’s finances during a season of change
-
News1 week agoNASA Astronauts Don’t Receive Overtime Pay for Space Mission But Get $5 a Day
-
Business1 week agoTrump Administration Lifts Ban on Sugar Company Central Romana Over Forced Labor
-
Culture1 week ago‘Can’t-miss’ Men’s NCAA Tournament games on Thursday and Friday: truTV FTW?