Stress is a normal reaction to events and situations in life. The body’s stress response prepares you to respond quickly to danger by increasing heart rate, blood pressure, and breathing rate.
We all have different ways of managing stress. Some of us eat, exercise, take a nap, and others do something that makes us laugh.
If you prefer to take the healthier approach to managing stress, working out may be the best option for you.
Physical activity is a proven way to reduce stress and anxiety. Exercise has also been linked to improved mood, sleep, decreased appetite, weight loss, improved strength and endurance, and even reduced risk of chronic diseases like heart disease.
There are many forms of exercise such as walking, running, swimming, yoga, and biking to name a few. Experts recommend that adults do 150 minutes of moderate aerobic activity every week, plus two days of strengthening exercises that work all the major muscles.
With the current pandemic situation, going to a gym may be challenging for most people. There’s the concern about leaving their homes and being with a group of people. That concern is perfectly valid. However, working out at home with a female gym coach from M Power Fitness is a good alternative.
You can use our fitness app so you can follow a workout routine, or set an appointment for one-on-one coaching with a female gym coach. The good thing about having one is that she can create a workout plan for you based on your fitness goals and your level of fitness.
Your workout plan may include any or a combination of these simple exercises.
A classic workout that can be done anywhere and anytime (however, not recommended when on the road/bus/car). Push-ups work out shoulder, chest, and arm muscles.
The push-up is an excellent exercise for working the pectoral muscles, triceps, and anterior deltoids and supporting core stabilization. Just ensure adequate space around you, so you do not hit anything when performing the exercises.
How to perform:
Repetitions: Start with 10 repetitions each day or week, then build up.
Notes: Always keep the back straight and avoid locking out the elbows at the top of the movement, as this can lead to muscle injury. Manually activate core muscles, do not allow the stomach to sag towards the floor or hips to lift toward the ceiling – ensure there is constant contact between your lower back and the floor.
The sit-up is excellent for improving core strength. Beginners may find it easier to start with the movement on their knees and work up to the full version over time.
How to perform:
Notes: Ensure your shoulders are directly above your hips with a straight line running from ankles to neck. Do not let the lower back sag towards the floor, as this puts a lot of pressure on it and makes sit-ups uncomfortable.
The pull-up is an excellent workout for upper body strength, particularly biceps and lat muscles, as well as core stabilization. Beginners may find assisted pull-ups machines at the gym to be helpful in achieving their first reps.
How to perform:
Repetitions: Start with 10 repetitions each day or week, then build up.
Notes: This is a compound exercise that works multiple muscle groups such as lats, biceps, upper back, core muscles, etc.; thus, it can be pretty strenuous and taxing on the body. As such, it is advisable to start with a lighter weight than you would typically use for, say, lat pull-downs or barbell rows – this way, you can build up strength before tackling heavyweights. It is important to focus on engaging core muscles during pull-ups so that the lower back does not arch too much or sag towards the floor.
The squat is a great compound exercise that works multiple muscle groups such as quadriceps, hamstrings, glutes, and calves, as well as core stabilization. It also helps improve balance and coordination.
How to perform:
Repetitions: Start with 10 repetitions each day or week, then build up.
Notes: This exercise can be uncomfortable for people with knee issues as the lower back may sag towards the floor due to allowing knees to go past toes. As such, you must keep your knees from shifting inwards throughout the movement to ensure that they do not touch the inside of your elbows.
The heel raise is one of the best lower body exercises to strengthen calves, quadriceps, and hamstrings and increase balance.
How to perform:
Repetitions: This exercise is best performed in a slow and controlled manner for 10 repetitions each day or week, increasing gradually over time.
The standing calf raise strengthens calves, quadriceps, and hamstrings:
How to perform:
Repetitions: Perform this exercise slowly for 10 repetitions each day or week until you gradually increase over time.
The barbell deadlift is a compound exercise that works multiple muscle groups such as the lower back, glutes, upper and lower back, hamstrings, biceps, forearms.
How to perform:
Repetitions: Start with 10 repetitions each day or week, then build up.
The barbell hip thrust is a compound exercise that works both the glutes and hamstrings.
How to perform:
Repetitions: Start with 10 repetitions each day or week, then build up.
Your female gym coach from MPower Fitness can show you the proper form and the correct way to do these exercises. This is great for preventing injuries and making sure that you get the most out of your workouts.
It’s also important to know that not all activities have to be hard-core workouts, it’s best to have some fun while you’re being active. If you like dancing, you can dance at home with your partner or family members. If you prefer to do yoga on some days, that’s perfectly okay too. The important thing is to feel good and relaxed when stressful situations arise.
For more tips to combat stress, and how to eat better, you can contact us at MPower Fitness. We’ll be happy to schedule a consultation.