Stress, Depression And Exercise: A Breakthrough Approach
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Jeff Rutstein
May 8, 2013, 1:00:28 PM5/8/13
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Please consider this free-reprint article written by:
Jeff Rutstein
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Article Title: Stress, Depression And Exercise: A Breakthrough Approach
Author: Jeff Rutstein
Word Count: 796
Article URL: http://www.isnare.com/?aid=126204&ca=Family+Concerns
Format: 64cpl
Contact The Author: http://www.isnare.com/eta.php?aid=126204
Easy Publish Tool: http://www.isnare.com/html.php?aid=126204
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Stress and Depression can wreak havoc on anyone including: college professors, doctors, housewives, laborers, and students. It is an illness that will affect every facet of your life; your physical, emotional and spiritual well-being. I know this first hand as I began my own recovery from drugs and steroids and the mind numbing depression that followed over nineteen years ago.
Exercise can play a vital role in relieving stress and depression. Often people go to group therapy or 12 step programs which is great. But as I found out the smoke filled meeting halls were full of people who drank endless cups of coffee and loaded up on donuts and cookies. I would use caffeine and sugar to take the place of drugs which lead to a sense of false comfort.
There is growing evidence that exercise can play a vital role in the recovery process as a way to alleviate the paralyzing effects of stress, depression and other emotional disorders. In Conquer Stress and Depression with Exercise (CF Publishing, 2006), J. Alexander Bodkin, M.D., Chief of The Clinical Psychopharmacology at McLean Hospital, states �In my clinical work with people suffering from mood and anxiety problems, and the substance abuse that often follows from these, I have found time and time again that consistent, reasonably vigorous exercise is a great help. By the time people get to me as patients, exercise alone is no longer enough, but it remains a critical component of a total treatment program. Exercise will hasten recovery, improve well being, increase stress tolerance, relieve physical discomforts, improve physical health and appearance, and boost self-esteem and self-confidence."
An individual suffering from stress and depression can reap amazing benefits from a properly designed fitness program. Through exercise you get a feeling of accomplishment, increased energy (less fatigue), increased productivity, greater concentration, improved sleep, and an overall feeling of uplifted spirits.
The problem is, of course, getting started and motivated to stick with an exercise program. This is especially true for individuals in under emotional stress and depression. A lifetime of low self worth can prevent many people from improving their emotional and physical health. A health club, with all the spandex and beautiful people, is the last place you would want to be if you are you are already feeling lousy about yourself.
This fear is understandable, when I was first learning to live without drugs and going through a severe depression, I couldn't drag myself back to the gym, even though I knew how to exercise. The gym seemed like a nightclub to me. At that time I wished there was a health club, where someone could understand my predicament.
I responded to these feelings by turning my exercise knowledge into a tool for my own recovery. Since I couldn't bench press 400 pounds any more, I began to concentrate on the psychological benefits of my fitness routine. I started to focus on each and every movement - feeling the tightening, contraction and stretch of each muscle group. My mind and body were becoming one. In most people these are two separate entities, I wove them together to feel whole again.
This exercise program which helped me feel alive again, laid the foundation for my work. Today, I am the owner of Custom Fitness Personal Training in Boston, one-on-one personal training facility that specializes in working with individuals suffering from stress and depression. I also work with top executives who are under everyday stress and may be addicted to other things - like work, money and prestige.
I call my fitness program � �Mindful Movements� - which uses exercise as a way to obtain peak mental and physical health.
There are several steps you should follow:
1) WARMUP-5 minutes riding a bike or walking in place.
2) EXERCISE LARGER MUSCLE FIRST- Start with an exercise for your legs, chest, back, shoulders, arms, and. stomach.
3) KEEP IT LIGHT. If the weight is too heavy you can't focus on the movement of the muscle and there's a real chance of injury.
4) MOVE SLOWLY, USE CORRECT FORM.
5) CONCENTRATE ON THE PARTICULAR MUSCLE GROUP YOU ARE EXERCISING. You want to focus on the mind/muscle connection. Feel the muscle tighten on the way up, feel the contraction at the top of the movement, and concentrate on the stretch on the way down.
6) BREATHE CORRECTLY. Exhale through your mouth when lifting and inhale through your nose when lowering the weight.
7) GO EASY AT FIRST, SET REALISTIC GOALS. Don't try to look like Mr. Muscles or a supermodel. Your appearance will come if you enjoy the exercise routine.
Good Luck!
About The Author: Jeff Rutstein is founder of Boston's Exclusive Personal Training Center, Custom Fitness and author of Conquer Stress and Depression with Exercise. For more information go to http://www.conquerstressanddepression.com
Please use the HTML version of this article at:
http://www.isnare.com/html.php?aid=126204
*********************** ARTICLE END ***********************
- To distribute your articles go to http://www.isnare.com/distribution.php
- For more free-reprint articles go to http://www.isnare.com
Message delivered directly to members of the group:
publish-the...@googlegroups.com
*****************************************************************
Please consider this free-reprint article written by:
Jeff Rutstein
*****************************
IMPORTANT - Publication/Reprint Terms
- You have permission to publish this article electronically in free-only publications such as a website or an ezine as long as the bylines are included.
- You are not allowed to use this article for commercial purposes. The article should only be reprinted in a publicly accessible website and not in a members-only commercial site.
- You are not allowed to post/reprint this article in any sites/publications that contains or supports hate, violence, porn and warez or any indecent and illegal sites/publications.
- You are not allowed to use this article in UCE (Unsolicited Commercial Email) or SPAM. This article MUST be distributed in an opt-in email list only.
- If you distribute this article in an ezine or newsletter, we ask that you send a copy of the newsletter or ezine that contains the article to http://www.isnare.com/eta.php?aid=126204
- If you post this article in a website/forum/blog, ALL links MUST be set to hyperlinks and we ask that you send a copy of the URL where the article is posted to http://www.isnare.com/eta.php?aid=126204
- We request that you ask permission from the author if you want to publish this article in print.
The role of iSnare.com is only to distribute this article as part of its Article Distribution feature ( http://www.isnare.com/distribution.php ). iSnare.com does NOT own this article, please respect the author's copyright and this publication/reprint terms. If you do not agree to any of these terms, please do not reprint or publish this article.
*****************************
Article Title: Stress, Depression And Exercise: A Breakthrough Approach
Author: Jeff Rutstein
Word Count: 796
Article URL: http://www.isnare.com/?aid=126204&ca=Family+Concerns
Format: 64cpl
Contact The Author: http://www.isnare.com/eta.php?aid=126204
Easy Publish Tool: http://www.isnare.com/html.php?aid=126204
*********************** ARTICLE START ***********************
Stress and Depression can wreak havoc on anyone including: college professors, doctors, housewives, laborers, and students. It is an illness that will affect every facet of your life; your physical, emotional and spiritual well-being. I know this first hand as I began my own recovery from drugs and steroids and the mind numbing depression that followed over nineteen years ago.
Exercise can play a vital role in relieving stress and depression. Often people go to group therapy or 12 step programs which is great. But as I found out the smoke filled meeting halls were full of people who drank endless cups of coffee and loaded up on donuts and cookies. I would use caffeine and sugar to take the place of drugs which lead to a sense of false comfort.
There is growing evidence that exercise can play a vital role in the recovery process as a way to alleviate the paralyzing effects of stress, depression and other emotional disorders. In Conquer Stress and Depression with Exercise (CF Publishing, 2006), J. Alexander Bodkin, M.D., Chief of The Clinical Psychopharmacology at McLean Hospital, states �In my clinical work with people suffering from mood and anxiety problems, and the substance abuse that often follows from these, I have found time and time again that consistent, reasonably vigorous exercise is a great help. By the time people get to me as patients, exercise alone is no longer enough, but it remains a critical component of a total treatment program. Exercise will hasten recovery, improve well being, increase stress tolerance, relieve physical discomforts, improve physical health and appearance, and boost self-esteem and self-confidence."
An individual suffering from stress and depression can reap amazing benefits from a properly designed fitness program. Through exercise you get a feeling of accomplishment, increased energy (less fatigue), increased productivity, greater concentration, improved sleep, and an overall feeling of uplifted spirits.
The problem is, of course, getting started and motivated to stick with an exercise program. This is especially true for individuals in under emotional stress and depression. A lifetime of low self worth can prevent many people from improving their emotional and physical health. A health club, with all the spandex and beautiful people, is the last place you would want to be if you are you are already feeling lousy about yourself.
This fear is understandable, when I was first learning to live without drugs and going through a severe depression, I couldn't drag myself back to the gym, even though I knew how to exercise. The gym seemed like a nightclub to me. At that time I wished there was a health club, where someone could understand my predicament.
I responded to these feelings by turning my exercise knowledge into a tool for my own recovery. Since I couldn't bench press 400 pounds any more, I began to concentrate on the psychological benefits of my fitness routine. I started to focus on each and every movement - feeling the tightening, contraction and stretch of each muscle group. My mind and body were becoming one. In most people these are two separate entities, I wove them together to feel whole again.
This exercise program which helped me feel alive again, laid the foundation for my work. Today, I am the owner of Custom Fitness Personal Training in Boston, one-on-one personal training facility that specializes in working with individuals suffering from stress and depression. I also work with top executives who are under everyday stress and may be addicted to other things - like work, money and prestige.
I call my fitness program � �Mindful Movements� - which uses exercise as a way to obtain peak mental and physical health.
There are several steps you should follow:
1) WARMUP-5 minutes riding a bike or walking in place.
2) EXERCISE LARGER MUSCLE FIRST- Start with an exercise for your legs, chest, back, shoulders, arms, and. stomach.
3) KEEP IT LIGHT. If the weight is too heavy you can't focus on the movement of the muscle and there's a real chance of injury.
4) MOVE SLOWLY, USE CORRECT FORM.
5) CONCENTRATE ON THE PARTICULAR MUSCLE GROUP YOU ARE EXERCISING. You want to focus on the mind/muscle connection. Feel the muscle tighten on the way up, feel the contraction at the top of the movement, and concentrate on the stretch on the way down.
6) BREATHE CORRECTLY. Exhale through your mouth when lifting and inhale through your nose when lowering the weight.
7) GO EASY AT FIRST, SET REALISTIC GOALS. Don't try to look like Mr. Muscles or a supermodel. Your appearance will come if you enjoy the exercise routine.
Good Luck!
About The Author: Jeff Rutstein is founder of Boston's Exclusive Personal Training Center, Custom Fitness and author of Conquer Stress and Depression with Exercise. For more information go to http://www.conquerstressanddepression.com
Please use the HTML version of this article at:
http://www.isnare.com/html.php?aid=126204
*********************** ARTICLE END ***********************
- To distribute your articles go to http://www.isnare.com/distribution.php
- For more free-reprint articles go to http://www.isnare.com
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