Stress and burnout have, unfortunately, become common things
for many of us. The relentless demands of work, family, and social obligations
often leave us feeling drained and overwhelmed. Finding a simple, effective way
to manage stress and reduce burnout might seem difficult. However, it’s
actually pretty quick and easy to address the problem in real time. Think of it
this way, “Movement is Medicine.”
Simple movements can be a holistic approach to wellness that leverages
the power of physical activity to recharge both your body and mind.
I often get asked “what is holistic wellness?” At its core, holistic wellness is about treating the body as an integrated whole, considering the physical, emotional, mental, and spiritual aspects of well-being. Movement, in its various forms, is a key part of this philosophy. It’s not just about sweating it out at the gym or training for marathons. It’s about incorporating a variety of physical activities into our daily lives, each bringing its unique benefits.
When we talk about movement, it’s important to understand
its profound impact on our body and mind. Physical activity stimulates the
release of endorphins, often referred to as the “feel-good” hormones. These
natural chemicals interact with receptors in the brain to reduce pain
perception and trigger a positive feeling in the body, similar to that of
morphine. This process helps alleviate stress, boosts our mood, and can even
help combat anxiety and depression. By making movement a regular part of our
routine, we can maintain a steady flow of these beneficial hormones, keeping
stress at bay and enhancing our overall mood.
One of the most significant ways movement helps combat
stress and burnout is by breaking the cycle of inertia that often accompanies
these conditions. Burnout, which results from prolonged stress, can lead to
feelings of physical and emotional exhaustion. It saps our energy and makes
even simple tasks seem too much. Physical activity, however, can provide an
immediate energy boost. It enhances circulation, delivering oxygen and
nutrients to our cells, and helps clear mental fog. Engaging in regular
physical activity is like giving our body and mind a refreshing reset, helping
us feel more energized and capable.
Movement as medicine doesn’t require a gym membership or
specialized equipment. In fact, some of the most effective forms of physical
activity are the simplest and most accessible. Take walking, for example.
Walking is a low-impact activity that can be done anywhere and at any time.
It’s a great way to clear your mind, enjoy nature, and get some fresh air.
Research has shown that walking for just 20-30 minutes a day can significantly
reduce stress levels, improve cardiovascular health, and boost overall well-being.
Try incorporating a daily walk into your routine — not only will you feel more
relaxed, but you’ll also notice an improvement in your energy levels and mood.
And if walking outside isn’t available to you due to weather
or something else, even a walk around the office can help. I used to do laps
around the office floor or walk the stairwell in between floors. Many years ago, I worked on the 40th
floor of a high rise in Minneapolis. I had colleagues who were training to
climb Mount Rainier. They would take the office stairs (all 40 floors) several
times a week as part of their training. That’s a bit extreme, but even taking
the stairs between two floors can be invigorating.
Yoga is another fantastic choice for holistic wellness. This
ancient practice combines physical movement with mindfulness and breathing
techniques, offering a triple whammy of benefits. Yoga helps to stretch and
strengthen the body, promoting flexibility and balance, while also fostering
mental clarity and emotional balance. The mindfulness aspect of yoga encourages
us to be present in the moment, reducing stress and promoting a sense of peace
and relaxation. Whether you’re a beginner or an experienced yogi, countless
resources are available online to guide you through various poses and
practices. A 20-minute yoga session can make a world of difference in how you
feel. And if you are hard core, try hot
yoga. I fell in love with this practice in the early 2000’s. When asked what I liked about it I would
often say, “it’s really hot and hard to breathe, so I have to focus on the now,
so I don’t puke or pass out.” When you
are extremely stressed, it helps to have something force you into the present
moment. Plus, you burn a ton of calories!
Another thing to keep in mind is the power of play. Engaging
in activities that bring joy and fun can be incredibly therapeutic. Whether
it’s dancing, playing a sport, or even gardening, find something that makes you
happy and moves you with it. These activities not only keep you physically
active but also provide a mental and emotional outlet, helping to reduce stress
and prevent burnout. The key is to choose activities that you enjoy and that
fit naturally into your lifestyle.
Let’s delve deeper into some specific activities and their
benefits:
1. Dancing is a joyful way to stay active. It
combines physical movement with music, which can be incredibly uplifting.
Whether you join a dance class or simply dance around in your kitchen, it’s a
fantastic way to get your heart pumping and your spirits soaring. Dance can
also improve coordination and balance, and it’s a great way to connect socially
if you join a group or class. A few
years ago, my husband and I took professional dance lessons. We learned
Bachata, Salsa, Tango, and the Hustle. I
had to learn to let him lead, which for a Type A was not easy.
2. Hiking is super popular in the Pacific Northwest
of the U.S., where I live. If there is a mountain or a forest, we’ll hike it.
Hiking is a wonderful blend of physical activity and nature therapy. It
involves walking up and down inclines while taking in the nature around you, which
can be quite the workout. Additionally, spending time outdoors and interacting
with nature can significantly reduce stress and improve mood. Hiking also
provides a sense of accomplishment as you reach the top of a mountain and see
an amazing view.
3. Swimming is an excellent full-body workout that is
gentle on the joints. The water provides resistance, which helps build strength
and endurance, while the buoyancy reduces stress on the body. Swimming can be
particularly beneficial for those with joint issues or injuries. The rhythmic
nature of swimming laps can also be very meditative, helping to calm the mind. I’ve never been one for swimming laps, but
even just playing in the water with my kids can be a workout.
4. Tai Chi is a form of martial arts known for its
slow, deliberate movements and deep breathing. It is often described as
“meditation in motion” because it promotes serenity through gentle,
flowing movements. Tai Chi can improve balance, flexibility, and muscle
strength, and it is particularly beneficial for reducing stress and anxiety. This one is still on my bucket list, so if
you have any experience or tips, I’ll gladly hear them!
Incorporating movement into your daily life doesn’t have to
be a chore. The key is to find activities you enjoy and make them a regular
part of your routine. Start small and gradually build up. James Clear, author
of “Atomic Habits” says the best way to create a habit is just to start. Start
with 2 minutes every day. Then once you have made it a habit, increase the
time. Once you’ve mastered that, increase the intensity. Listen to your body
and choose activities that feel good to you. The goal is to integrate movement
into your life in a way that feels natural and sustainable.
Beyond the physical benefits, movement also fosters a sense
of community and connection. Joining a local sports team, a dance class, or a running
group can provide social support, which is crucial for mental and emotional
well-being. Social connections help buffer against the effects of stress and
can provide motivation and accountability for staying active.
To sum it up, movement truly is medicine. By embracing
physical activity as a daily habit, we can effectively manage quite a lot of stress
and reduce the risk of burnout. It’s a simple, accessible, and enjoyable way to
enhance our overall well-being. So, lace up your sneakers, roll out your yoga
mat, or turn up the music and dance — your body and mind will thank you.
Movement is not just about exercise; it’s about nurturing a holistic approach
to wellness that nourishes the body, mind, and spirit. By incorporating movement as medicine, we are
making self-care a priority.
Don’t forget, self-care isn’t selfish…it’s required!