SHAPING UP: Six ways exercise can help relieve stress

Change in routine, worrying about the virus, home schooling and not being able to see family or friends can all have a negative effect on our mental health.

But, one thing that really helps relieve stress is exercise.

Whether it be a 30-minute brisk walk, an hour cycling, or 20-minute online workout it really helps to relieve stress and reduce anxiety. It also helps when struggling with depression. It’s great to get outdoors and take in some fresh air so you don’t feel so secluded from being inside.

Even getting outside just once a day is enough to take your mind off events and appreciate what we have around us, such as nature and great scenery.

Here’s how exercise helps relieve stress, and how can you use it to your advantage?

Increased EndorphinsYou've probably heard the hype around endorphins. They are your body's natural pain killers and when released, they give you a noticeable "high". Long periods of moderate to high intensity exercise increase the release of endorphins, which is why you'll often feel a lift in your spirits after a workout. leaving you less likely to feel stressed.

Fight or FlightFight or flight is your natural, pre-programmed reaction to any stressful situation. The problem, however, is that much of today's stress doesn't require either physical fighting or running, but your body still provides the chemicals for it. This can leave you feel on edge and stressed out. The best and most logical way to relieve this feeling is to actually do some exercise. Sprint it out, lift weights or go for a long bike ride. It's how your body was meant to respond.

Rhythm and FlowSome exercise, like running, cycling or lifting, lets you get into a rhythm. That rhythmic flow of a repeating action relaxes your mind. It can help clear your head after a stressful day.

Human interactionLockdown rules allow us to exercise outdoors in groups of 6, as longs as your social distancing and follow hygiene rules. So, why not meet up with a small group of friends and workout together? There are also some boot camps reopening with limited numbers. Attending a class, or going on a group run not only helps get your daily exercise in, but also lets you interact with others who are probably experiencing the similar stress from lockdown-day life. This human interaction will help you release some of the negativity that is associated with stress and will make you feel less alone in your problems.

Better SleepFeeling stressed and not being able to sleep can be a vicious cycle. Lack of sleep can increase your stress and making it even harder to catch up on sleep the next night. Exercise not only helps break that cycle by better enabling you to handle stress in the first place, it also helps you feel tired at night so you can fall into a deep sleep without all the tossing and turning.

An Organised LifeStress can be brought on by a lack of organisation and planning, whether it's in your work life or home life. Following a workout plan, where you set regular, weekly goals and ultimately have a sense of achievement, will help you transfer those skills to other areas. And if your stress isn't caused by scheduling, just knowing that you have a stress-busting workout on your calendar a few times a week will help put your mind at ease.

Next time you're feeling stressed, don't reach for alcohol or comfort food, give exercise a try instead. It may just be what you need to unwind, relax and clear your head!

20-MINUTE EMOM WORKOUT

We have live streamed this workout to our members a few times during lockdown. They enjoy it because it goes over in a flash. It consists of just 3 exercises and they’re all body weight, so no equipment needed.

In this EMOM (Every Minute On The Minute) workout, you have to perform the 3 exercises below as quickly as possible, with good form – every minute on the minute! The quicker you perform the exercises, the more rest you get before you start the next set. Every set you have to add 1 repetition to squats and press ups, but BURPEES always stay at three reps…

Minute 1: 3 SQUATS - 3 PRESS UPS - 3 BURPEESMinute 2: 4 SQUATS - 4 PRESS UPS - 3 BURPEESMinute 3: 5 SQUATS - 5 PRESS UPS - 3 BURPEESMinute 4: 6 SQUATS - 6 PRESS UPS - 3 BURPEES

And so on until you have complete 20 minutes. The first few rounds are easy, and you will get lots of rest. But as the rounds go by, your work will become longer and rest becomes shorter.

If you get to a point where you can’t complete all of the reps within 60 seconds, then drop back a round.

Before you start the workout go to the East Coast Fitness Facebook page to watch the demo video.

Lemongrass Thai Ground Pork Stir Fry

SERVES: 4

TOTAL TIME: 30 Minutes

CALORIES PER PORTION: 272

INGREDIENTS

450g lean ground pork

1kg veggies such as courgette, carrots, green beans and peas, spiralised or cut into matchsticks

1 tbsp olive oil

1 stalk lemongrass, minced

2 cloves garlic minced

1 tbsp ginger, minced

2 shallots, finely chopped

60ml fish sauce

50g brown sugar

INSTRUCTIONS

Cook the ground pork for 5-8 minutes in a non-stick pan, until cooked through. Allow to rest on a paper towel lined plate and discard any juices that remain in the pan.

Add the vegetables to the same pan and cook for 5-8 minutes, until just tender then set aside.

Add the olive oil to the pan, and cook the lemongrass, garlic, ginger and shallots until softened.

Stir together the fish sauce and brown sugar, then add that to the pan.

Return the pork to the pan and toss to coat in the sauce before returning the veggies to the pan and stirring for a minute or two.

Serve hot over your favourite rice.