Physical activity, whether it is passive or invigorating, helps relieve stress. By now, you know that movement does your body good. But did you also know that virtually any form of exercise can decrease the production of stress hormones and counteract your body's natural stress response? It's true. The same regular exercise routine that helps prevent disease and builds muscle can also have some direct stress-busting benefits.

Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike can also contribute to this cause. Active people lead fuller lives. They have more stamina, resist illness, and stay trim. They have more self-confidence and are less depressed. In recent years, medical research has shown that a great deal of ill health is directly related to lack of physical activity (movement).

For the purpose of reducing stress, the movement you engage in does not require invigorating action. What’s really important is to get moving. There is a multitude of ways to get moving including: walking, bicycling, yoga/tai chi, stretching, weight training, brain gym exercises and more.

The focus in this issue is on passive movement. The most effective passive movement is stretching. The second most effective is movement of your mind. Everyone can learn to stretch, regardless of age or flexibility. Stretching can be done any time you feel like it: at work, in a car, in a chair, waiting for a bus, on an elevator, in between hitting the snooze on your alarm, when you’re feeling stiff or stressed.

Stretching keeps the muscles supplied with oxygen and blood flow; preparing you for movement. Stretching is not stressful. It is peaceful, relaxing and non-competitive.

In 10 – 20 minutes you can stretch the entire body’s major muscle groups from any location. Click here for five simple stretches.

Brain Gym exercises are a series of quick, fun and energizing activities. These activities are effective in preparing for learning, thinking, focusing or any other coordination of skills. Below is a series of movements called PACE. They are surprisingly simple, but very effective! Everyone has a unique PACE and these activities will help you become positive, active, clear and energetic. For colorful, fun PACE and Brain Gym® supplies contact the Edu-Kinesthetics on-line bookstore at Braingym.com. Download the PDF

Starting at the bottom of that word:

You begin with Energy: Drink some water. Make sure you’re not “dehydrated.”

Next you want to Clear your mind. This exercise helps coordinate right and left brain by exercising the information flow between the two hemispheres.

"Brain Buttons"
Put one hand so that there is as wide a space as possible between the thumb and index finger. Place your index and thumb into the slight indentations below the collar bone on each side of the sternum. Press lightly in a pulsing manner. At the same time put the other hand over the navel area of the stomach. Gently press on these points for about 2 minutes.

Third, you want to be Active

"Cross Crawl"
Stand or sit. Put the right hand across the body to the left knee as you raise it, and then do the same thing for the left hand on the right knee just as if you were marching. Just do this either sitting or standing for about 2 minutes.

Final phase is Positive: This works well for nerves before a test or special event such as making a speech. Any situation which will cause nervousness calls for a few "hook ups" to calm the mind and improve concentration.

"Hook Ups"
Stand or sit. Cross the right leg over the left at the ankles. Take your right wrist and cross it over the left wrist and link up the fingers so that the right wrist is on top. Bend the elbows out and gently turn the fingers in towards the body until they rest on the sternum (breast bone) in the center of the chest. Stay in this position. Keep the ankles crossed and the wrists crossed and then breathe evenly in this position for a few minutes. You will be noticeably calmer after that time. Close your eyes and place your tongue on the roof of your mouth. Begin deep, slow breathes in and out. Do this for as long as you feel comfortable.