The keys to managing stress are understanding the cause and adjusting our physical response.Just being touched reduces tension but massage also increase levels of the hormone oxidization, which helps lower blood pressure and slow your breathing, easing stress. Runners who are in tension must take hand or foot massage or a back rub. IT makes you comfortable and free from tension.
The major tension for the runners are: How to win the race? Would I run perfectly? etc.. These tension would be convert into stress. It's very difficult to achieve target with these tension. To feel relaxed, stretch your body, tense your muscles and you feel your body will more relaxed like a rubber band after it's stretched. Try to take soothing alternate-nostril breathing. It will make you free from stress and tension. In our modern lifestyle such as unhealthy eating habits, smoking, lack of exercise, undue mental stress and obesity also play a crucial role in the development of our health. Eating junk foods and stressful lifestyles reduces the number of good bacteria.
In the muscle energy technique, you through contracting and relaxing different muscles to ease tension. Find a physical outlet for stress such as walking, stretching, deep breathing.
Meditation is the best way to relax your body and mind. You don't have to dedicate a huge chunk of time to meditation. It is a way to get best result in less time. Get stress relief life with just ten deep breaths. Five steps of meditation.
Sit down in a quiet and neat place.
Place a mat where you want to sit.
Close your eyes and breathe in slowly.
Air which coming in through nose circling to the back of throat.
Exhale through nose.
This practice slows down and relaxes nervous system. Start with 10 breath and slowly progress up to 20 minutes a day.
The night exercise and a healthful diet can make you live longer and free from disease. The person who used to run long distance like marathon runners need regular walking 30 minutes a day and strength training a few days a week. If your knees are killing you must build up the muscles around the knees with exercises such as lunges or squats. Weight training helps in lose weight and giving less pressure on legs and joints like knee joint and ankle joint. You should put less strain on knees. Knees are the most effective part of your body in running.
It is very important to catch aches as early as possible. Thinning and weakening of the bones, small fractures in spine and other areas causing pain. Take food that are rich in vitamin "D", which is good for bones.Take proper care if you are suffering from joint ache and after a month start running again, but don't increase distance covered by more than 25% a week. Find shoes with proper support from specialty sneaker store. If your joints are swollen, this is a sign of a joint infection. Take proper treatment for this. Don't take a wait with swollen aching joints.
Exercise lowers your risk of heart disease, some cancers, dementia, diabetes, arthritis, high blood pressure, osteoporosis and stroke. Regular exercise keeps you fit, fine and free from diseases. Weight bearing exercise also makes bones stronger and can prevent or slow down osteoporosis.
If you (runners) are looking for best activity that support your profession so swimming is a good exercise for runners. Swimming is a water exercise in which all the parts of your body are used.Swimming makes the person healthy,tall,fresh,confident and energetic. It gives long life and benefits to heart and lungs, improve health and all round fitness.
Beginners can swim 15 minutes and professionals can swim till the stamina allowed.
Benefits of swimming
Swimming
enhanced figure
makes heart and lungs strong
lose weight
gives tension free life
is the way of relaxing
build your muscles
build triceps,shoulders,chest etc.
burns 240 calories in 30 minutes
keeps lungs and heart healthy
increases blood circulation
provides endurance to fight against diseases like: joint problems, heart problems and obesity
gives security from injury
more comfort and injury free exercise than on land
improves body to take more oxygen
straighten body,muscles,heart and lungs
It is the less expensive way to have benefits. Runners can make this (swimming) enjoyable by playing water exercises also.it is the best way to flexible your whole body.
