How Exercise can Reduce Stress

This article is about staying fit and reducing stress at home.

  • A daily routine
  • No time for the gym – do it at home
  • Stress Management Basics
  • How to fight stress with Home Remedies

A big stressor is sitting at the desk over long stretches. Getting up and moving around is a big relief to your system. The following satisfies the need for a routine plus the type of movement a body needs. 

A Quick Daily Exercise Routine:

remote work stress

20 Knee Bends

remote work stress

30 Donkey Kicks on each side

remote work stress - Russian Twist

50 Mason Twists

remote work stress - arm circles

Shoulder Circles

remote work stress - pushups

20 Pushups

There it is- not so bad. It only takes a few minutes to knock these out.

No time for the gym – A workout from home

Next is only a once-a-week thing. 

If you aren’t accustomed to fitness programs, a big mistake is overdoing them. The next day is usually when you feel sore. Too much muscle pain will mess up a good experience.

The Home Fitness Program

A professional instructor of mine devised this workout. I was traveling a lot and needed a minimalist routine. It was designed for the overworked crowd so it has the most benefit with the least risk. You can combine these if you want and is only a little over an hour. Tip: A full-body workout once a week is fine if you are pressed for time.

There are three workouts.

  1. The first is legs because it has the most benefit and can be used as a warmup. Legs and glutes are the biggest muscle group and help return blood to the heart, a cardio-vascular benefit.
  2. The second is arms and LATs (upper back) because we need to balance front and back. We will alternate between biceps and lateral repetitions.
  3. The third and final are chest and triceps, again the balance thing.

Adjust the number of sets and repetitions to what you are capable of.

Legs

remote work stress - Jumping Jack exercise

60 Jumping Jacks.

FYI: Jumping Jacks stimulate the immune system. Jumping circulates lymph that is otherwise stagnant.

Plus it strengthens the ankles, calves, and shoulders.

remote work stress - wall sits

Wall Sits 60 Seconds

Tip: Count to 60 like 1001, 1002, 1003 . . . if you don’t have your watch on.

This isometric exercise helps strengthen the knees. Your quads will feel it too.

remote work stress - lunges

Lunges 2 Sets of 30

Tip: You can do these in place or marching if there is enough space.

remote work stress - knee bends

Knee Bends 3 sets of 20

Tip: You can use a chair to sit and stand for consistent movement.

Spread your feet for balance.

Biceps and Upper Back

You can substitute weights with buckets or jugs of water. I do this when on a trip. For now, let’s assume you have a yoga mat, some weight bars, some weight plates, and a workout bench.

remote work stress - Home dumbbell lat exercises

Dumbbell LAT – 3 sets of 20

Tip: Hold the dumbbell sideways to simulate a LAT pull-down bar in the gym.

remote work stress - Man doing barbell curls

Bar Curl 3 sets of 20 reps.

Tip: Alternate LATs and Curls.

Find a weight that is comfortable. If you feel a strain on the ligaments, go lighter.

remote work stress - Person doing lat fly's

LAT Fly’s 3 sets of 12

Tip: You can kneel on the bench and alternate left and right.

This simulates LAT fly’s at the gym.

remote work stress - Dumbbell curls

Dumbbell Curls 3 sets of 12

Tip: Alternating the arms is more natural and easier on the spine.

Alternate these with LAT Fly’s above.

remote work stress - dumbbell lats

Hammer LATS 3 sets of 10

Tip: This simulates the gym’s row machine.

Alternate with curls below.

remote work stress - curls

Hammer Curls 3 sets of 10

Tip: Can sit down and do these.

Alternate with LATs above.

Chest and Triceps

remote work stress - bench press

Bench Press 3 sets

Tip: The weight should be nice enough not to rest on the chest between reps.

remote work stress - skull crushers

Skull Crushers 3 sets

Tip: Uhm, don’t really crush your skull. Focus on keeping your elbow up and work your triceps.

remote work stress - tricep curls

Triceps Curls 3 sets

Tip: You can also do these like the skull crusher position above.

remote work stress - pushups

Pushups 3 sets of 20

Tip: Hands at shoulder width.

remote work stress - Russian Twists

Mason Twists 3 sets of 50

Tip: Alternate these with the pushups above.

For a challenge, you can hold a weight while you twist

A Quick Jog

Once a week I go jogging which I found has profound benefits. To
soften the impact I double the socks and wear cushy running shoes.

remote work stress - A person jogging
Jogging 25 Minutes
Jogging
Men’s Military Grade Fitness
womans fitness watch
Women’s Fitness

Manage Stress

  1. Take regular breaks: Take regular breaks from sitting and staring at a computer screen. Get up and move around, stretch, or take a quick walk outside to refresh your mind and body.

  2. Establish a routine: Create a daily routine that helps you stay on task and manage your time effectively. This will help reduce feelings of being overwhelmed and improve your overall productivity.

  3. Prioritize self-care: It’s essential to take care of your physical, mental, and emotional well-being. Incorporate healthy habits like regular exercise, eating a balanced diet, and getting enough sleep.

  4. Practice mindfulness: Mindfulness practices like meditation and deep breathing can help reduce stress and improve overall well-being. You could set aside a specific time of the day for meditation or other relaxation practices.

  5. Create a comfortable work environment: Create a comfortable and ergonomic workspace that promotes focus and reduces stress on your body. This includes good lighting, comfortable seating, and a quiet and organized space.

  6. Set boundaries: It can be easy to blur the line between work and personal time when working from home. Make sure to set clear boundaries and disconnect from work during your non-working hours.

  7. Connect with others: Remote work can be isolating, and staying connected with family, friends, and colleagues is an important way to reduce stress and improve mental well-being. Try to schedule virtual meetings, video chats, or phone calls with loved ones.

  8. Be proactive: Anticipate potential stressors and come up with coping strategies before they happen. And when you feel stressed, take a step back and assess what’s going on, what’s causing the stress and how can you respond to it in a healthy and balanced way.

Extra Health Steps

Thank you for making it this far. Now for some secrets for the rest of us. Bad gut, we’ll fix that. Rheumatoid Arthritis, got you covered. (Of course, take any supplements under the advisement of your health professional if you have any pre-existing conditions)

Gut: For the lousy core it’s so simple it’s stupid. Pritikin says to eat a cup of beans a day. I tried it, and it works!

Bones: Now for the dreaded Rheumatoid Arthritis. The cure is unexpectedly mostly about digestive enzymes. As soon as your joints start to hurt, go directly to Amazon and buy Proteolytic Enzymes. As we get older, the body does not produce enough enzymes.

Next, buy some Collagen powder and drink some with your supplements. Collagen is what the skin, hair, and skeletal system are made out of.

Here are some over-the-counter supplements to consider:

Brain: Lithium Orotate, Phosphatidyl Serine, and Folate 400 (B-9)

Hormones: Arginine, Carnitine, Tongkat Ali, Myomin, Tribulus Terrestres Women, Tribulus Terrestres Men

Muscles: HMB

Author’s picks:

 

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References:

1 wrike.com

2 verywellmind.com

3 mcleanhospital.org

4 skillsyouneed.com

5 mit.edu

6 healthline.com

7 verywellhealth.com

8 everydayhealth.com

9 naturalmentalhealth.com

10 verywellmind.com

11 mayoclinic.org

12 mskcc.org

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