Play to De-Stress!

Submitted by Diane Gallagher, Lethbridge College Be Fit for Life

Exercise has many benefits no matter what your age, such as maintaining health, reducing the risk of chronic diseases, improving posture, strengthening bones and muscles, and improving the ability to participate in daily activities. Another benefit of exercise that is often brushed off is its effectiveness at reducing stress. Being stressed has become so common for young and old, and can have significant impacts on learning, emotional regulation, mood and overall heath. Higher levels of stress erode the connection between brain cells, which negatively affects attention, memory and mood. It’s important to realize that adding physical activity to your lifestyle can boost and balance brain chemicals such as dopamine and serotonin which uplifts the mood, can enhance learning and help keep you calm.

Some people find taking time for exercise is, in itself, stressful, whether due to time constraints, lack of knowledge or previous negative experiences, so here are some ideas that could help - turn exercise into play!

  • Make a motivating playlist and dance or move around while it plays, even for just on song!

  • Play an active game like tag with your kids

  • Go tobogganing

  • Take a stretch break 3-4 times a day or after 1-2 hours of continuous sitting -make up whatever stretches you like

  • Try some wall squats, wall pushups or lunges on the spot. Can you add a repetition every day for a week?

  • Keep a ball handy and dribble, bounce, throw or catch for a quick break

  • When talking on phone take walk, even if it’s around your house

  • Keep a skipping rope or hula hoop handy for a quick movement break

  • Take a walk in your coffee break, or just walk up and down the stairs a couple of times

  • Join a group fitness class which motivates you to participate

  • •Arrange a pick-up game of any sport you like with friends or family

  • Play balloon volleyball in your living room

  • Find a friend who cheers you and try partner workouts

  • Try these fitness dice activities – great for kids and grownups!

If one 30-40 minute bout of exercise doesn’t work for you, try out 2-3 bouts of physical activity for 10 minutes each throughout the day, or even a “play snack” of 2-5 minutes. This can keep you moving all day and be tailored to your schedule. By thinking of ways to play, physical activity doesn’t have to be thought of as such a demanding thing to do. Don’t be afraid to step outside your comfort zone and do something you haven’t done before, or maybe just for a really long time. How did you like to play when you were a kid? Try it again! The main idea is to have fun and enjoy - it will help decrease feelings of burn out and leave you feeling lighter and happier and help you stay motivated to keep active.

Sources and References:

http://befitforlife.ca/resources/

https://sparkinglife.org/

Tanya Whipple