How often do you need to play sports to get rid of stress and cheer up? Morning exercises and yoga can be done every day. The same applies to walking.
If training requires loads (aerobics, gym, running, swimming, etc.) – two to three times a week, give training 30-60 minutes. Because the body needs rest, you do not need to train too much – this is one of the typical mistakes of beginner athletes .
Try to do at least 20-30 minutes three times a week. Start doing exercises from 20 minutes, gradually increasing the time to 30, and then to 40, and up to 60 minutes.
When you get used to playing sports, and they become a habit for you, you can change the time and set of exercises for more convenience and interest (training should not bother).
Daily menu
Nutrition is always important, but in the sad moments – especially. After all, I want to please myself, seize stress. From food, we also get endorphins.
A few tips:
- Avoid stimulants – forget about tea, coffee, energy, cola and sweets for a while. Plain water, mineral water (it sizzles so funny), juices, milk, kefir.
- Start your day with a protein-rich breakfast and carbohydrates (fruits and vegetables). Food will give energy, and multi-colored fruits will cheer you up.
- Eat more fresh fruits and vegetables. They contain many vitamins necessary to maintain a stable level of sugar in the blood, which usually rises sharply under stress (this can lead to the accumulation of excess weight).
Eat healthy food. She’s delicious too. The idea that only pastries and chocolates will save you is an illusion. It’s just that your body lacks endorphins, which are easiest to get from sweets. The very realization that you care about yourself will help in the fight against sadness and depression.
Soothing exercise from Tatyana Lisitskaya
Tatyana Lisitskaya — USSR master of sports in rhythmic gymnastics, candidate of biological sciences, professor of the Department of Theory and Methods of Gymnastics of the Russian State University for the Arts and Culture, senior coach of the USSR national aerobics team.
After this exercise, you will feel calm and rested, especially after a long and stressful working day.
Sit quietly on a chair in the office or in your favorite home chair. Put your hands on your hips with your palms up. Do not cross legs, do not cross legs.
Look up. Smile After that, look into the distance, trying to look through the walls, at home, go far beyond the horizon (you can close your eyes, mentally expanding the space around).
Slowly squeeze and unclench your hands several times (4–8). You will feel how, without your control, breathing becomes even, calm, rhythmic. And now, raise your soft (slightly bent at the elbows) hands in front of you and, without changing your position, lower them down (repeat 4-8 times).
Put your palms to your eyes, and keep your eyes closed for 2-3 minutes. Now cover your ears with your palms so that your elbows are pointing to the sides and your fingers are pointing back. Hold the pose for one minute, squeezing your ears a little, then sharply release your hands.
When you finish the stress management mini-program, smile.