Tame Holiday Stress With Exercise

The holidays are a time of happiness and “good cheer,” but they can also be stressful. Chances are your “to do” list was already too long and it just got longer. One thing that some people cross off the list when there’s too much to do is exercise. It might be tempting to skip a workout when you’re under a time crunch but there are reasons not to do it. When you’re “stressed out,” exercise helps to relieve stress and anxiety and makes it a little easier to deal with the holiday madness. The good news? You don’t need a long workout to get the holiday stress-reducing benefits of exercise.

Thirty Seconds of Exercise to Relieve Holiday Stress?

Thirty seconds doesn’t sound like a lot, but it may be enough to give you mental clarity. Researchers at the University of Essex found that men who did 30 minutes of high-intensity, maximal-effort exercise for 30 seconds felt more tranquil and mentally clearer for more than an hour afterward. It seems that even a very short session of high-intensity exercise is enough to change brain biochemistry in a way that reduces stress.

 The Holiday Stress-Reducing Power of Exercise

There’s another way exercise reduces stress. It has the power to increase endorphins, powerful “feel good” brain chemicals that have a calming effect. Dopamine and serotonin, brain neurotransmitters that regulate mood and make us feel happier and more content also increase with exercise. Plus, exercise improves sleep. How many times have you tossed and turned in bed wondering how you’ll get everything done? Exercise is also meditative. It’s a chance to turn off the little voice inside your head that reminds you of what you have to do and focus on moving your body.

If anything, it’s more important to exercise around the holidays since you’re probably going to be a little more lenient with your diet. After all, you have to try a bite of your mom’s famous holiday cake, nibble on a cookie or sip a glass of eggnog or two. Exercise burns calories and keeps you focused on your health goals.

Tips for Exercising Around the Holidays

•  Finding the time to exercise is more challenging as the holidays approach. Here are some tips for staying on track:
• Stock up on a few exercise DVDs and work out at home. You’re more likely to do it if you don’t have to drive to a gym or health club.
• Work out first thing in the morning so you know it’ll get done. The longer in the day you wait to do it, the easier it is to find reasons not to.
•  It doesn’t have to be “all or none.” If you don’t have time to do 30 minutes, work out 10 minutes now and slip in another 10 minutes later in the day. An intense 10-minute workout is just as beneficial as a 30-minute workout at a moderate intensity.
• If you have limited, do a Tabata session – 20 seconds of high-intensity exercise followed by 10 seconds of rest repeated eight times. Research shows that a 4-minute Tabata session has cardiovascular and fat-burning benefits that exceed those of a longer session of moderate-intensity exercise. It’s one of the fastest ways to get a fat-burning, cardiovascular workout.
• Remind yourself of your goals and why you exercise in the first place. That should be enough inspiration to keep moving.

The Bottom Line?

It’s easy to slack off around the holidays, but exercise can help you deal with the angst of “trying to get everything done” and add structure to your life that helps to relieve stress. Make it a priority.

References:

Europe PubMed Central. “Dopa in plasma increases during acute exercise and after exercise training.”

J Psychiatry Neurosci. 2007 November; 32(6): 394–399.

Science Daily. “Activity Tames Holiday Stress and Triggers a Chemical Response to Help You Relax”

Related Articles By Cathe:

5 Simple Tips for Dealing with Holiday Stress

5 Reasons Exercise is the Closest Thing to a Happy Pill

Overindulge During the Holidays? Here’s Why Exercise is the Best Medicine