Exercício físico libera endorfina, endorfina te faz feliz, e pessoas felizes não querem briga com ninguém!
Vamos aproveitar esse 1 de maio para trazer algumas dicas de como solucionar o stress adquirido na sua rotina de trabalho e vida pessoal.
Se exercitar é a chave para liberar o stress de dentro de você.
Não importa se estamos falando de uma caminhada na quadra ou 50 burpees seguidos em ritmo militar – o que importa é que qualquer movimento realmente ajuda a relaxar e melhorar o funcionamento da sua mente.
Todo mundo já sabe disso.
Afinal, somos bombardeados pela mídia nos dizendo que academia faz bem, nossos médicos recomendam esportes a cada visita no consultório, mas ainda assim, nosso corpo resiste em deixamos o exercício para depois.
Exercícios transformam seu humor
E acabam com o stress.
Não há nada mais poderoso que os efeitos benéficos dos exercícios físicos, e isso é comprovado cientificamente. Não é o álcool que vai te deixar leve depois de um dia de trabalho, ou seu prato de comida preferida, o chocolate, um café. Alguns tipos de exercício inclusive dão um up no seu estado de espírito, você simplesmente se sente melhor.
E você não precisa pagar uma academia ou um instrutor para começar a se exercitar. Basta investir tempo e disciplina em uma jornada regular de exercícios no parque, no jardim de casa, na rua, na praça, onde você se sentir bem para se exercitar todos os dias.
Qual o seu tipo de stress?
Vivemos uma geração em constante stress, e por isso, há vários tipos de stress – o stress diário causado pelo trabalho, frustração, nervosismo, TPM, problemas pessoais. Não importa o tipo de stress que você está vivendo, exercícios físicos podem te ajudar.
Selecionamos alguns exercícios pontuais para cada tipo de stress, dê uma olhada:
Stress diário e constante
Se a sua rotina é baseada em um constante ciclo de stress (desde o trabalho, relacionamentos, vida adulta), liberar a tensão acumulada no corpo e na mente vai te ajudar a seguir em frente.
A palavra-chave aqui é ALONGAMENTO.
Sim, parece simples demais para ser verdade, e é mesmo! Uma dose diária de alongamento vai aliviar a tensão do stress acumulado nos músculos!
Exemplos:
Inclinação do pescoço
Se você passa o dia inteiro sentado, provavelmente terá alguma tensão em volta do pescoço e dos ombros. A inclinação do pescoço pode soltar os músculos do lado do pescoço para ajudar na respiração e gerar um conforto. Sente-se com as costas retas e respire profundamente, inclinando a orelha esquerda em direção ao ombro esquerdo e segure-a. Repita o lado direito.
Balasana
Tensão Rotacional
O stress tende a fazer você erguer os ombros em direção aos ouvidos, o que não é bom. Para liberar a tensão, gire o rosto em direção ao ombro esquerdo, puxando levemente a cabeça para baixo. Isso deve fazer com que você sinta um alongamento nas costas. Segure por alguns segundos e repita do outro lado.
“Dancing it out”
Dançar para fora é uma expressão para quando utilizamos a dança para nos livrar dos problemas. Dançar faz muitas pessoas se sentirem melhor!
Se você está tão estressado que não se sente animado para fazer nada, procure um exercício de dança cardio.
A demanda cerebral necessária para a dança cardio requer que você se concentre na mudança contínua de movimentos e que se lembre da coreografia. Esse desafio mental permite que você afaste suas preocupações de maneira mais efetiva do que correndo em uma esteira ou andando de bicicleta. Ao dançar, você direciona o seu foco mental para o que você está fazendo naquele momento.
Um estudo de 2007 descobriu que a dança hip hop reduziu o estresse ao mesmo tempo em que melhorava a energia e o humor.
Se sente frustrado? Yoga é o canal.
Quando seus níveis de stress estão fazendo você sentir vontade de dar um soco em alguma coisa, sua primeira ideia pode ser ir para uma aula de boxe para acabar com um estranho.
Mas na verdade, você pode ser melhor servido batendo no colchonete de yoga e esticando-o. “Uma prática de yoga que foca na gratidão pode ajudar a lidar com a raiva”, diz Kelly Turner, instrutora de yoga de Nova York.
Repetir um mantra simples para dizer durante as posturas pode ser uma ótima técnica para combater a raiva e promover o amor e a paz. Comece recitando para si mesmo um simples desejo de amor e paz, depois repita isso para si mesmo, para alguém em sua vida e, finalmente, para a sociedade maior.
O stress está te deixando triste?
De acordo com especialistas, para este tipo de stress, a melhor maneira de ficar bem é através de exercícios que demandem muita força, de maneira intensa, como por exemplo, levantamento de pesos. Esse tipo de exercício nos faz lembrar quão forte nós somos, mesmo quando estamos para baixo.
Quando você sente todos os sintomas, você precisa de HIIT!
Esse tipo de treinamento exige curtos períodos de energia e intervalos rápidos, por isso se chama HIIT – HIGH INTENSITY INTERVAL TRAINING (treinamento de internalo em alta intensidade)
O excesso de consumo de oxigênio pós-exercício e a liberação de serotonina podem aumentar sua energia e emoções positivas. Apenas certifique-se de limitar esses exercícios a duas vezes por semana para dar ao seu corpo tempo suficiente para se recuperar.
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