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Sunday, May 13, 2001
Stressbusters

Exercise and destress
By V. K. Kapoor

ANYTHING you do that causes you to breathe heavily more than three to five minutes (by this definition, many people donít get any exercise) : Jogging, tennis, energetic bicycle riding, brisk walking, swimming, or similar activities requiring a high expenditure of energy (golf, by this definition, is not an Exercise).

Aerobic exercise

This is associated with a lower resting heart rate and reduced risk of lhypertension, muscle tension depression, anxiety, obesity and stroke.

A mid-day aerobics programm is a powerful stress reliever.

Back relaxer

  • Stretching and strengthening exercises can alleviate lower back pain produced by muscular tension, stress and poor posture.

  • A few minutes of exercise can relieve symptoms in 80 per cent of all back-pain cases.

 


Biofeed back

  • Biofeed back is the use of instrumentation to receive information within the body.

  • Blood pressure, muscle tension ad skin temperature can be lowered when the subject concentrates on relaxing.

  • This may reduce hypertension, relieve headache and diminish other symptoms of stress and anxiety.

Imagery

  • This technique is similar to one that athletes use to improve their performances.

  • Individuals imagine themselves in pleasant or relaxing situations to improve their sense of relaxation.

  • This is also an effective treatment for hypertension.

Jaw relaxer

  • These can reduce or eliminate bruxism, an unconscious grinding and clenching of the teeth that are symptoms of stress ad result in facial pain, toothache, periodontal disease, displacement of the teeth, locking of the jaw and muscle spasms.

Low stress posture

  • Poor posture can result in mechanical imbalances that lead to muscular tension, headache, dizziness and joint damage.

  • Improving sitting and standing postures can increase respiratory capacity ad lessen the chance of developing spinal deformities.

Massage

  • This can effectively reduce such symptoms of stress as muscular tension, hypertension and anxiety.

  • It can also promote sound sleep in people who suffer from chronic stress related sleeping disorders.

Meditation

  • This powerful relaxer has been shown to reduce symptoms of bronchial asthma, hypertension and anxiety.

  • It may also relieve chronic pain as well as headache.

Progressive relaxation

  • This involves tensing ad relaxing major muscle groups from the face to the toes.

  • It has been shown to lower high blood pressure and reduce feelings of tension and anxiety.

Sleep positions

  • These take pressure off the spine and promote relaxation.

  • Special support is needed for reading or watching TV in bed because improper neck and back support often induces tension and makes it more difficult to fall asleep.

Tai Chi

  • This consists of dance like movements designed to promote good physical and mental health.

  • It instills a feeling of calmness.

  • It is exercise for every part of the body.

Water relaxation

  • This involves either suspension in a flotation tank or floating in a warm calm saltwater.

  • It can decrease the presence of stress hormones in the blood, lower blood pressure and ease muscle tension.

Yoga

  • Practitioners are able to decrease heart rate respiration and certain brain wave activities to achieve deep relaxation without inducing drowsiness or sleep.

Stretching

  • This can reduce muscular tension, improve posture and increase the sense of relaxation.

  • It helps prevent or relieve muscular pain that results from overusing muscles.

Diet

Diet is the sum total of the substances introduced into body. A good diet consists of a balanced combination of foods that ó supply the basic ingredients of nutrition without an overbalance of fats, sugars or calories ó minimal use of "junk" foods and those heavily laced with additives, colourings, and preservatives.

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