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Dealing with Stress Series: Exercise

Did you just read the word “exercise” and immediately think “UGH”?

Or did you think, “Wait! I walk more than four miles a day at work in a distribution center.”

Well, bear with us because we have news:

  • Exercise can be fun and doesn’t need to take up too much of your time.
  • Walking at work is excellent, but it only works your leg muscles. You should move your entire body for the best benefits.

First, here’s how exercise helps us deal with stress.

Exercise pumps up your endorphins, those neurotransmitters produced by your brain that help you feel good. It alleviates stress and helps your body’s systems work better together.

Exercise also – as you know – positively affects your cardiovascular, immune and digestive systems, which also can help protect your body from stress’ harmful effects.

In addition to improving your mood and pumping up your endorphins, regular exercise can help improve your sleep – which is critical to your overall health – while even lowering mild symptoms of anxiety and depression.

It can also increase your self-confidence, help you relax and improve your mood.

In short, exercise is medicine!

Don’t think you need to run for an hour every day…

…just 20 minutes of a good full-body workout is excellent for building cardiovascular endurance and strengthening your muscles.

You could even walk at a moderate pace for 20 minutes every day and see terrific results.

Here’s a  video of a 20-minute full-body workout for beginners we found that doesn’t require any equipment at all. Your body weight does all the work.

If you find that some of the moves are a bit hard right now, you can always modify them to fit your current fitness level.

This video is for beginners, but it’s not easy-peasy. You WILL get a great workout from it!

Remember: ALWAYS check with your physician before engaging in any form of exercise.

As for simple walking….

This could be a terrific way for contact center workers who sit at their desks eight hours a day to get some easy – but effective – exercise.

“Just” walking a mile in 20 minutes can do plenty!

The American Journal of Clinical Nutrition found that a 20-minute walk every day that covers a mile has the potential to reduce your “risk of death” by more than 30 percent.

You’ll also burn between 70-110 calories, enjoy a burst of energy and will sleep better at night.

The importance of cardiovascular exercise

This type of exercise (walking briskly, running, swimming, bicycling, etc.) benefits you in many ways:

  • It makes your heart stronger.
  • Helps clear your arteries of plaque by lowering “bad” cholesterol in your blood and raising the “good” cholesterol.
  • Lowers blood pressure.
  • Helps regulate blood sugar.
  • Reduces symptoms of asthma.
  • Helps sleep.
  • Can help regulate weight.
  • Strengthens the immune system.
  • Boosts mood and even brain power.
  • Helps you keep your balance/reduces the risk of falls.

Ideas for getting more exercise every day

  • As we mentioned above, taking a walk around the building or even outside once or twice a day for folks who sit most of the day is a terrific thing to do. Invite some co-workers to come with you to make it more enjoyable.
  • Additionally, if you do sit a lot, set a timer for every 90 minutes or so and do some stretching/bending at your desk. If possible, do some squats and some pushups.
  • Take the stairs rather than the elevator, if possible, and walk up quickly.
  • If your manager wants to talk to you about something (or vice versa), suggest a “walking meeting.”
  • If you work in a logistic center and do a lot of walking already, do some pushups/squats now and then to ensure that your upper body also gets a bit of a workout.

Once you’ve finished your exercise session…

Take a look at Hire Dynamics’ current job opportunities and apply today!