How Men Handle Stress

Everyone deals with some stress, and we can sometimes shrug it off as just being part of day-to-day living. But dealing with too much stress has become a serious issue for a lot of men, who can experience several serious health issues as a result. Here’s a look at the dangers of stress, but also healthy ways to deal with it.

Stress and its Dangers

Stress is hardly a modern phenomenon; our ancient ancestors found it helpful for prompting fight-or-flight responses that came in handy when dealing with the physical dangers of their day. While that sort of response isn’t usually necessary in today’s world, it’s still an instinctual part of us, releasing hormones that trigger an increased heart rate and breathing, constricted blood vessels, and the tightening of muscles. And that’s what stress is all about, which in turn is linked to:

  • Heart disease
  • High blood pressure
  • Cancer
  • Diabetes
  • Migraines
  • A weakened immune system
  • And a variety of other issues, such as insomnia, depression, and fatigue. 

How to Deal With Stress

The good news is that there are plenty of ways to deal with the natural responses of stress. Your mental outlook is part of it, but so are things you can do physically that will help relieve stress and prevent it from becoming a hazard to your health.

1. Exercise

There’s not much that exercise won’t cure, and that certainly applies to stress. Exercise releases endorphins into the body that can give you a sense of ease and contentment, plus it removes you from the place/situation of stress and worry. Moreover, studies have shown that people who exercise regularly are less likely to develop an anxiety disorder within the next five years. And that’s not to mention the positive effects exercise has on your physical health.

2. Accept What You Can’t Change

Some things, like bad weather, can cause stress, but they’re things that you have no control over. Accept the things you can’t change but look for ways to make the best of your circumstances. Spend a rainy day reading, or go outside and play in the snow like you did as a kid.

3. First Things First

Determine your most important tasks of the day and tackle those first. Those are usually the things that cause the most stress, and saving them for later, when you may not be as physically or mentally sharp as you were earlier in the day, can create undue stress. 

4. Laugh

When you continually treat stress with the over-serious attitude, chances are you’re only going to make it worse. It’s OK to laugh it off instead of getting defensive. You’ll ease anxiety and potentially defuse the situation.

5. Avoid Stressful Situations

Recent studies show that men’s stress levels rise significantly in situations such as traffic jams. If possible, figure out different routes, or time your driving to avoid rush hour. Similarly, shop at times when stores are less crowded and spend less time with people who aggravate you.

6. Schedule Wisely

Stress is usually a consequence when you over-schedule yourself or have a hard time saying no. Only take on what you can handle, and always give yourself time to finish the things you’ve promised to get done.

7. Deal With Stress Directly

A sure way to build stress is to do nothing about it. Deal directly, and quickly, with the cause of your tension. If you’re having problems at work, talk to your boss about possible solutions. If you have a noisy neighbor, talk to them rather than simmering in your stress.

8. Meditate

Meditation is beneficial in so many ways, not the least of which is the positive affect it has on dealing with stress. Try to spend 15 to 20 minutes a day in contemplation to help clear your mind. Yoga, tai chi, and contemplative prayer are other great ways to cut the tension.

9. Savor Victories

Do something nice for yourself if you finish a major project or meet a personal goal. No matter what you choose, it’s important to celebrate before moving on to the next big task.

10. Be Positive

Having a negative outlook can turn minor annoyances into major ones. Try to always look at the sunny side of things instead.

Advantages of Adding Walking to Your Routine

With the temperatures beginning to rise slowly, and the sun showing its face for longer each day, there couldn’t be a better time to start a new exercise plan.

This doesn’t mean that you have to begin a rigorous weight-lifting regimen or start training for a marathon; it simply means that you’ve got more opportunities to get your body moving and breathe in some revitalizing fresh air.

One of the best ways to get active without causing too much stress or taking a large chunk of time out of your day is to go for a walk. The benefits of walking extend far beyond weight loss, and can contribute to significantly raising your quality of life.

Lift your mood.

Going for a walk, especially outside, is a great way to boost your spirits. Once you step out your front door, you’re improving your quality of life… even before you start your walk. The energizing effects of clean, fresh air coupled with the Vitamin D boost that comes from being out in the sunlight have been known to have revitalizing results.

Endorphins, the pain-blocking hormones that can sometimes produce a euphoric effect, are also released during exercise, making walking a low-impact way to experience those “feel good” chemicals.

Burn calories.

If weight loss is your goal, walking (in addition to healthy diet changes) is a fantastic way to burn calories and work toward the recommended 150 minutes of moderate exercise per week. The amount of calories you burn will depend on your weight and speed, but the general rule of thumb states that a 160-pound adult is likely to burn 100 calories per mile.

Improve your overall health.

When it comes to exercise, there are, of course, more strenuous options than others. Fitness classes, jogging, and weightlifting, while different, all have at least one important thing in common: the benefit of movement.

When you get your body moving on a regular basis, you get to enjoy the benefits of better circulation, strengthened bones, and improved balance and coordination. This movement also supports the prevention and management of certain diseases like heart disease, type 2 diabetes, and high blood pressure.

Socialize while you exercise.

Because walking is an exercise that can be done at your own pace, it has the potential to be a fun social activity as well as a way to improve your health. Try getting a group of friends together a few times a week for walking; you’ll be able to catch up with each other and get your body moving, all at the same time. An additional benefit to walking with other people is the accountability factor: there’s a better chance that you’ll stick to your exercise plan if you have others depending on you. Boosting your energy levels, mood, and social life? That’s definitely an exercise win/win.

As always…

Walking is typically a very low-impact exercise option for those who are just beginning in the world of exercise or who have physical restrictions that keep them from other activities. This doesn’t mean, however, that a walking regimen is right for everyone. If you have concerns or questions about the way a walking plan can benefit or affect your life, please talk to your doctor. Together, you’ll be able to come up with a plan that gets you moving and directs you toward better health.

Which Workout Routine Works for You?

We all understand the importance of exercise for our health: physically, mentally, and emotionally. But, it can be easy to put off an exercise routine or to get into a rut. The changing of the seasons is a great time to incorporate new activities into your exercise regimen and try some exercises that you might not have considered.

With any start or change into an exercise regimen, it’s important to consult with your physician to make sure the changes you make will help and not hurt you. Below, we share some activities to help change up your workout routine, as well as some things to keep in mind to stay safe!

YARD WORK/GARDENING:

The growing grass and weeds of the season can be an excellent opportunity to get some extra exercise. The action of mowing not only provides an excellent cardio workout, but it also helps to build up muscles in the arms that might not normally get as much attention. Taking time to take the weeds out of your yard can be satisfying, relaxing, and be a great source of exercise to your core and arms.

Things to keep in mind: Make sure you’re mowing safely. Take breaks often, and make sure you stay hydrated. Mowing or weeding your yard can strain your back, making it a priority to listen to your body while doing this our back safe and allow you to still get a good workout. Make sure that you keep your body square as you reach for the weeds, and never reach behind to pull weeds. This will also help to protect your back and spine from injury.

WALKING/RUNNING:

If you have not tried walking or running, you’re in for a treat. It’s a great opportunity to burn some calories and enjoy being outside in the fresh air. Walking and running are also great ways to keep your back and spine healthy and strong, especially for those that have a job that requires you to sit throughout the day. To help give your calorie burn an extra boost, try running or walking in intervals: start at a comfortable speed for a minute or two, and then go faster for 30 seconds to a minute.

Things to keep in mind: Proper shoes will help protect your feet and spine, so choose to invest in a good pair. Practice proper running form to keep your body healthy as you exercise: keep your back and head straight, and keep your arms loose at a 90-degree angle. Don’t “pound” the pavement, but let your feet hit in the middle and then roll to the toes. You can also protect your knees by sticking to a pace that is within your range and gradually working up to faster speeds.

YOGA:

Yoga is one of our favorite exercise routines to help rehabilitate the body after a week of strengthening and cardio workouts. Yoga not only promotes stretching, strengthening, and flexibility, it also improves balance and coordination and helps to release any stress or tension. You will be surprised to see the results you gain from just one class/session a week.

Things to keep in mind: While yoga tends to be rehabilitative in nature, be careful not to overdo it. If you can’t complete a position correctly, consider using a yoga block to help you until you’re ready.

CYCLING:

Indoor and outdoor cycling has gained momentum as a fun way to get a heart-pumping workout. It also helps to take some pressure off the knees, which can be a downside to running. After one spin class, you’ll be surprised to see how many calories you have burned.

Things to keep in mind: As with walking and running, it’s important not to overdo it too soon. Part of what makes cycling such a great workout is that it boosts your heart rate very quickly. Work int a more rapid pace gradually, giving your body time to adjust. You also want to practice proper form: avoid “hunching” your shoulders as you hold the handlebars. It can put unwanted pressure on the neck and back.

KETTLEBELLS:

Kettlebells are another workout that has begun to gain popularity. One reason so many people like working with kettlebells is their diversity of use and exercises, and that they provide both a cardio and strength workout.

Things to keep in mind: As with any strength routine, it’s important to practice proper form. Make sure your feet are square, shoulder-width apart. Keep your head, neck, and back in line to avoid any problems. Stay within your weight limit and gradually work up to the heavier kettlebells.

The value of changing up your workouts is that it not only gets you out of rut but also helps your body exercise and stretch different muscles that you haven’t been working. As you try new and different classes and exercises, you’re likely to find something new that you love and enjoy.

Making a Fitness Plan for You

Whether you’re beginning a therapy routine or revamping your New Year’s Resolution, the truth is the same across the board: exercise is beneficial. Exercise is good for your heart, your lungs, your muscles, and your mind. It contributes to better lifelong health and self-esteem. It’s simply a good idea all around, as long as you approach it the right way.

Exercise covers a broad landscape of options. From jogging or weight lifting to swimming or walking, there are many opportunities to find both what you love and what you should avoid.

FOCUS ON YOU.

The world of exercise and fitness can be full of expectations and deceptive successes. An exercise plan or nutritional change may have worked wonders for a celebrity or family member, but that doesn’t mean it’ll do the same for you. It’s important to isolate your needs and preferences and create an exercise plan that will complement your lifestyle.

TALK TO YOUR DOCTOR.

Talking to your doctor before you start a new exercise plan is always a good idea. This can help prevent negative outcomes and help you achieve more satisfying results. Not only can a doctor tell you what to avoid to prevent injury, but they can also offer exercise suggestions based on your height and weight. This expertise will assist you in being as successful as possible in your endeavors.

WHAT DO YOU LIKE TO DO?

Exercise doesn’t have to be drudgery. The exercise options available nowadays are practically endless. If you enjoy working out in solitude, walking or jogging can provide some much-needed alone time. If dancing is a favorite activity, try a dance-based workout like Zumba or Jazzercise. Many gyms offer a variety of weight-lifting options, and water-based activities like swimming or water aerobics provide a low-impact workout for people with weak knees or other limiting conditions.

If you can’t afford the gym, or simply aren’t interested in going to one, purchasing a workout DVD or streaming exercise videos online can provide you instruction within the comfort of your home.

SET REALISTIC GOALS.

Be kind to yourself. Remember the fact that any exercise is usually better than no exercise, and that you’re probably not going to be able to run 10 miles right off the bat. Setting impossible goals or unrealistic expectations often leads to failure. Finding a fitness partner or family member who can help motivate you can be extremely helpful, especially in times of discouragement.

Talking to your doctor is a good way to get a realistic view of what you can accomplish based on your current physical ability.

NOURISH YOUR BODY.

If a healthy lifestyle is your goal, then an exercise plan must be paired with a healthy diet. Filling your body full of sugar and saturated fats will counteract the progress you’re making and can produce discouraging results. This, however, does not mean that you need to deprive yourself. Simply eating more fruits and vegetables while cutting down on rich and sugary foods will not only help you to feel better but will also provide your body with the necessary nutrients that it needs to carry out your exercise plan.

Proper nutrition during exercise is another great reason to talk with your doctor before you begin, as he or she will be able to counsel you on a diet that is right for you.

If you’ve come to the decision to adjust to a more healthy lifestyle, you’re already on the right path. Remember to drink plenty of water, be aware of your abilities and limits, and ask for help if you’re unsure of the right course of action.

The Best Way to Make Goals

We would be hard pressed to find one person who can honestly say that he or she has kept every New Year’s resolution they have made. That’s because resolutions tend to be broad, general wishes rather than planned, attainable targets. 

The month before the summer season is a great time to recommit to your resolutions and make them into thoughtfully planned goals. Preparing for your goals is the best way to equip yourself to achieve them. We’ve listed a few tips that will help your goals be more attainable and realistic. 

FOUR AREAS FOR GOAL SETTING

  • Nutrition. Many people use the turning of the New Year to try a new diet; however, most of these diets don’t make it past January. That’s because they are often based on gimmicks and promises of quick results. If you truly want to make lasting changes in your health levels, first speak with your doctor(s) about what is safe for your current health status. Then, look for a wellness program that emphasizes a well-balanced nutrition plan appropriate for you. Starting a food journal, or using a food logging app can help you stay on track. Summer is a great time to find fresh fruits and vegetables and learn creative ways to prepare them.
  • Fitness. After nutrition goals, the second most common goal for the New Year are fitness goals. In January, it’s easy to believe that you can dive into a high intensity workout time that requires a hefty time commitment. Although it’s good to challenge yourself, statistically you’re more likely to keep up with your commitment if you choose to set your goal as something that’s only a step above what you’re already doing. For example, if you don’t usually do any physical activity it may be realistic to make your goal to take a 15-minute walk every day instead of signing up for your local HIIT Training Class 5 times a week. As the weather is warming up, try something that you would enjoy outdoors.
  • Emotional. Most of us can make a point to try to be less stressed, however, without a plan this goal can actually make us more stressed. Whether you decide to start a journal or take up walking, make sure that the solution is something that can realistically fit into your schedule regardless of your season of life. Emotional goals can give you the opportunity to “bundle” your other goals. If cooking or walking serve as a tool for your relaxation, you’re not only fulfilling your emotional goals but also your fitness and nutrition goals. 

Your goals might not fall into any of the categories listed above, but that doesn’t mean that the same methods don’t apply. The strategy is the same for whatever goal you set – make a detailed plan with specific steps, set a realistic timeframe (for realistic goals), and stick to a deadline. And perhaps the most important of all is to get others involved. Have close friends, family, and or colleagues help keep you accountable.