When stress hits, a bad mood strikes or that overwhelmed feeling of oh so heavy, we often forget one of the easiest ways to free ourselves from these feelings: movement! Let’s prioritize April as Stress Awareness Month, a time dedicated to raising awareness about the real impacts of stress on all our lives and promoting effective coping strategies, such as movement. One of the most beneficial ways to manage stress and end a stress cycle is through physical activity. It’s proven that engaging in regular movement not only enhances physical health but also significantly reduces stress levels and engaging in movement during heightened stress can bring immediate relief. Various forms of exercise, including Zumba®, Spinning®, yoga, and resistance training have been shown to have profound effects on mental well-being. If you aren’t sure how to change your mood, just move!
Zumba® Fitness has changed group exercise, and no one is looking back! This dance-based fitness program that uses dance rhythms from around to the world to international music, has been studied for its effects on stress reduction. Research indicates that participating in Zumba® classes can lead to significant decreases in perceived stress levels. A study published in the Journal of Sports Science & Medicine found that individuals who engaged in Zumba® reported improved mood and lower anxiety levels after just a few sessions. The combination of social engagement, fantastic music and specialized movement, along with the “monkey see, monkey do,” type of follow along instruction makes it a fool proof way to move towards a better mood, emotional release and ultimate relaxation afterwards. There is a reason that Zumba® stays in the top three classes worldwide, it works in every way!
When the wheels in your brain are spinning, you might think you are too tired or stressed for exercise, that’s the total opposite according to scientific and medical researchers. In fact, Spinning®, the brand name of indoor cycling at The Wellness Center, is another effective form of exercise for stress relief. A study conducted by researchers at the University of California, shared by the National Institutes of Health (nih.gov) demonstrated that participants who engaged in Spinning® classes experienced reductions in cortisol levels. You know cortisol, that “stress hormone” known to cause belly fat and other issues. This decrease wasn’t just because of the “exercise,” it was associated with the improved mood and general increase in the feelings of wellbeing the participants shared. It was found that participants were leaving class filled with “feel good chemicals,” known as “endorphins,” which are mood movers and lifters!
By now someone has more than likely told you to try yoga! A friend, physician, or even a celebrity who claims it has changed their life, and that’s because, it’s true. Yoga is so famous because it works! With the somatic movements, breath works and almost instant ability to reduce stress through mindfulness techniques, it’s a no brainer. Countless studies have highlighted yoga’s effectiveness in lowering anxiety, supporting heart health, and improving overall mental health. Recent research published in Psychosomatic Medicine showed that individuals practicing yoga regularly (at least 2 times a week) exhibited lower levels of perceived stress compared to those who did not engage in any form of physical activity. The reflective aspects of yoga help the participants to learn their own self-soothing techniques, garner a sense of control over their own calm and clarity. Making one yoga class an instant move towards a better mood.
Resistance training may not be the first exercise that comes to mind when considering stress relief; however, it has been shown to have significant benefits for mental health. A study published in JAMA Psychiatry jamanetwork.com) found that resistance training can lead to reduced symptoms of depression and anxiety among participants. Just by following the recommendation of two strength training sessions a week, individuals can feel themselves becoming more empowered, independent and growing more mentally resilient.
Its been proven repeatedly by the most trusted research in science, medicine, and holistic medicine, that focused physical activity is a key factor in one’s quality of health. Moving your body can and will lead to better health outcomes, including mental health balance, sleep quality, enhanced cognitive function, and reduced symptoms related to anxiety and depression. However, many individuals choose the later, to be sedentary or worse, add in poor diet, poor sleep and activities like excessive tv, gaming and drinking/substance use to try to quell their stress woes, these won’t and don’t work.
We know Americans are stressed, tired and overwhelmed, but we also have the facts. Movement can help! Movement is proven to support each of these areas in just a few minutes of focused activity a day. Perhaps during this month, we could yield the advice we know works, that is free and within us that can help us to feel better almost instantly. Its perhaps one walk, Zumba® or Spin® class away. This month and all year remember you can MOVE your mood!