5 Tips On How To
Fight Stress

Hello everyone.

Dr Brad here again and last time we learned about the 7 signs of pandemic stress.

If you are currently struggling with any of these, today and over the next 2 weeks I am going to give you some tips on how to build better stress resiliency within your body.
Where we need to start is to start doing those little things each and every day that will work towards moving us towards optimal health.

When we express health optimally, we then have better defenses and resiliency to anything that may tax our health including stress.

There are 5 things that we must consider here …

1 Cardio-vascular exercise (exercising your heart and lungs)
2 Resistance exercises (exercising your muscles)
3 Your mindset
4 Your food choices
5 Spinal alignment, posture and flexibility

Today, we are going to talk about the first two.

I know you guys are busy with lots of stuff, but these are easy to do. Commit to making the time to do them because the payoff is huge.

First off is your cardio training. I am a certified Personal Training Specialist with canfitpro and we recommend that everyone get 300 minutes of moderate intensity cardio exercise per week (45 minutes per day), or 150 minutes of vigorous cardio exercise per week (22 minutes per day).

This depends on you and your fitness level.

If you do not have a treadmill or a stationary bike in your home, when it is safe to do so, you can meet these requirements by going outside for a walk. Walking at a moderate pace for 45 minutes a day, or a brisk/speed-walk type pace for 22 minutes a day.

Next is your resistance exercises.

Canfitpro recommends exercising your large muscle groups at least 3 times per week.

You can easily do these right in your own home; push-ups for your upper body and deep knee bends or stationary lunges for your lower body. Three sets of 12 to 15 repetitions for each exercise will suffice.

The benefits here are too many to list. But in the context of this discussion, the two most pertinent ones are; increased metabolism at rest (which means you will burn more fat and lose weight), and secondly, a release of endorphins within your body.

Remember that endorphins are your feel-good hormones which also counteract those nasty stress hormones; adrenalin and cortisol.

As always, if you need any guidance here please reach out to me on fb. I would be more than happy to help you out.

Please join us again next week when we will talk about mindset and your food choices.

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