Wellness is a mind-body-spirit process. Learning how to manage the stresses of life involves dealing with all of these dimensions. Taking care of your body so that it can be at its optimal level of functioning is part of this commitment to yourself. Learning to move your body is just as important as learning how to relax your muscles. What does this entail?

      Some things are obvious, and have been stated many times in the popular literature: 

                                don't smoke
                                don't abuse alcohol or other substances
                                eat a well-balanced diet
                                get an optimal balance of exercise and rest
                                avoid environmental hazards
                                brush and floss your teeth
                                ...and on it goes.

      While a thorough discussion of all these factors is beyond the scope of this book, it is important to spend a few minutes discussing the value of exercise as part of an overall stress management program.

Exercise to Relieve Stress
     Exercise is good for your body; everybody knows that. Physical activity—even moderate exercise such as walking—helps to increase muscle strength and endurance, improve the functioning of the heart and lungs, lower the blood pressure, raise the number of oxygen-
carrying red blood cells in the blood, reduce fat levels in the blood, and increase the body' s production of natural pain-killing substances called endorphins. It is due to the endorphins that runners and other athletes can enjoy the "high" which comes with hard exercise: it is your body's own chemical factory working to help you along with the activity.

      Exercise helps you to "work-off" your stress by helping the body to cleanse itself of the biochemical component of the stress reaction. Like the man running away from the tiger.

     The basis of exercise is movement. Movement is central to life; from the beating of the heart to the joyous leap of an athlete or ballet dancer. Almost every human being can move his body in some fashion, and that movement can become a tool for healing and wellness.

     Movement can and has been used as therapy for a variety of conditions. Even dance, which we often think of as a purely social activity, can be a tool for enhancing wellness. Dance therapy has emerged as a professional discipline, and is used to assist people with a variety of mind-body conditions.

     Why? Dance is a statement of the holistic essence of the human being: the body, the mind, and the spirit become one. Dance is a form of creative movement, which allows a person an opportunity to express himself emotionally as well as physically. Dance, or movement therapy, assists people in three major ways: it assists with communication and interaction with the environment, it promotes a sense of the unity of being or wholeness, and it assists with improving the functioning of the musculoskeletal system.

      Or, to look at it more simply, I firmly believe that you can't stay depressed for long if you are dancing. Even people who live with chronic illness or are physically challenged can move in some fashion. No one is "too old" to dance in some way; creative movement can be adapted to match the abilities of the client.

       Ho w can you in corporate the healing value of movement and exercise into your life/stress management program? Let' s take a few minutes to explore the answer to this question.

Please answer the following questions:

Do you exercise?_____________________________________________________________
How often?__________________________________________________________________
What kind of exercise do you like to do?__________________________________________
____________________________________________________________________________
How do you feel after you exercise?______________________________________________
If you don't exercise regularly, is there a reason?
____________________________________________________________________________
____________________________________________________________________________
Do you want to change your current exercise habits?
____________________________________________________________________________
____________________________________________________________________________

Please note: If you have any physical conditions which could potentially be aggravated by inappropriate exercise, or if you are over the age of 35, please check with your health care professional before starting any new program of strenuous exercise.

          Now that you have explored your feelings about exercise, you can look into some forms of movement which are particularly useful in stress management.

Movement
     Yoga is an ancient Hindu tradition which focuses on bringing the mind, body, and spirit together through the practice of meditation, rhythmic breathing, mental concentration, and the practice of a variety of postures which serve specific spiritual purposes. Yoga is not a religion; it is a way of life which emphasizes achieving balance and unity in one's lifestyle. People who practice yoga on a regular basis report greater tolerance for stress, improved physical functioning (including lower blood pressure), and a variety of other health benefits. Yoga is a system of exercises that relaxes and tones the muscles, and also is believed to improve the functioning of the endocrine and nervous systems.

       One of the key principles behind the practice of yoga is the emphasis on the importance of the breath in the overall length and quality of life. As we have already seen, slow, rhythmic breathing through the nose helps to reduce tension and promote relaxation.

       Although we will not study specific yoga techniques in this book, the following exercise draws from my studies of both yoga and movement therapy. This exercise can be adapted for almost anyone. If you are a health care professional, learn it yourself and then adapt it for your clients. Regardless of your profession, you can perform this exercise any time you need to quiet and re-ground yourself. Give it a try!

Movement Meditation Sit on the floor or in an armless chair, making sure that you have plenty of open space (3-4 feet) around you on all sides.          Spend a few moments centering your self by focusing on your breathing, letting your body breath itself slowly and easily.. .Breathing in and out through your nose... letting your abdomen rise and fall with each breath... When you feel centered and at rest, raise your arms straight up over your head, elbows straight but not stiff, with your palms facing outward. Take in a few slow, deep breaths—in and out through your nose. Close your eyes if you wish.         Feel the air surrounding your arms, noting any sensations you may be experiencing in your body. If you feel your arms hurting or have any pain anywhere, modify the position so that it is comfortable for you.        Now, as you exhale, let your arms slowly move down, shoulders relaxed. Repeat this movement several times, breathing in as you raise your arms-breathing out as you lower them. Remember that as you inhale, the healing oxygen flows through your body. As you exhale, your breath floats away the tension and pain you have been holding inside.        As you raise your arms, imagine that you are reaching through all the stress, the craziness, the discomfort surrounding you; reaching for the clear open space above. You are connecting with that clarity, that freedom.        As you lower your arms, your palms facing downward, you are pushing down the stress, the discomfort; pushing it down and releasing it to the earth. You are getting rid of the cloudiness and the craziness, drawing the clarity from above down into the space around you. You are creating a 'bubble' of clarity and peace surrounding you each time you bring your arms down. Rep eat this movement sequence as many times as you wish.        When you feel at peace and relaxed, hold your arms by your sides for a few minutes with your palms facing the floor, or the earth. Imagine all the cares and worries you have been carrying with you flowing off  of your hands, and into the earth. Releasing and relaxing your mind and body. Letting go of whatever emotions or anxieties you don't need. Relaxing and renewing you.        Ground yourself in the solidness of the earth; ground yourself so that you will be able to remain centered and refreshed once the exercise is over.        When you are ready, think of any affirmation or appropriate words to say to help you to close this movement meditation. Take in another deep breath, and open your eyes.        Notice that you are feeling more tranquil, calmer, and ready to deal with whatever life brings your way. Remember that you can do this movement meditation any time you feel the need to calm yourself to regain a sense of being grounded and centered, and whole.

        How did that feel? Take a moment to process the experience by writing down any ideas or thoughts which have come into your mind during this movement meditation:     

        Experiment with other movements. Enjoy the feeling of wholeness which comes with expressing yourself through movement and dance; don't worry if you are clumsy or feel silly. This may be a very new experience for you. Creative movement is not a competition—it is not the senior prom. This is something you do for yourself, by yourself. This is another way to express your commitment to your own wellness.

         If you are interested in studying yoga, usually there are classes available in local health clubs or yoga centers. When you go to a yoga class, do not expect to encounter the same type of fast-pace mood of an aerobics class. Yoga involves both the spiritual and the physical: this is its strength. Classes may make you sweat, but you will not be working to an upbeat musical rhythm. You will be working with your own, inner rhythm—the rhythm of your breath.

Likewise, if this type of movement does not appeal to you, try something different! You may find that swimming, or running are very relaxing for you. But you won't know until you try.

     The most important thing to remember with any exercise program is that you must choose something that you enjoy; otherwise you won't continue to do it. If you hate to run, don't. Find what you like. Remember, the old philosophy of 'ho pain, no gain" is no longer the only approach to fitness. Moderate exercise, such as walking for 20-30 minutes several times a week can be very helpful, and can assist in reducing tension while building physical endurance.
     
      Do what is right and safe for you, but do something! You will feel better both physically and emotionally.

Exercise the Stress Away: The Value of Aerobics
      Many people are familiar with some form of aerobic exercise: running, tennis, swimming, or any other innumerable variations are available for your pleasure and health benefits. Aerobic exercise, which literally means "promoting the supply of oxygen," involves moving at a steady, fairly vigorous pace over a given time period so that the cardiovascular system "speeds up" and demands more oxygen. By engaging in aerobic exercise regularly, you can improve your overall fitness. Some of the benefits can be:

     With all these benefits awaiting you, why not start?
     It is essential that you do whatever type of aerobic exercise is best suited to your personality and lifestyle. Some people may prefer group exercise, such as aerobics classes. Others prefer solo sports such as walking or swimming. The most  important thing is that you do it consistently. Moderate activity of 30 minutes to an hour a day or one hour three times a week at conditioning level may be the optimum for greatest health benefits, but even a lower level of activity is better than none at all. Work with your health care practitioner to find out what would be best for you, and what your target level of conditioning should be

     A few suggestions: Walking is a low-impact exercise, requires only a pair of good shoes, and can be easily incorporated into most lifestyles. Kahn and Saulo make a strong case for walking, stating that "a half hour daily of vigorous walking raises your oxygen consumption level to the point of a cardiovascular training effect and also burns between 180 to 250
calories."

[Sherry Kahn and Mileva Saulo. Healing Yourself: A Nurse's Guide to Self-Care and Renewal . (Albany: Delmar Publishers, Inc., 1994), 100].

     Another excellent choice for aerobic exercise is swimming, which involves the entire body in a good resistant workout with minimal stress on the joints. Swimming laps for 20 minutes can achieve a good conditioning effect. For those of us who do not have pools, most health clubs or YMCAs have pools and aqua exercise programs. Personally, I find swimming the most therapeutic form of exercise for me: I go to the local "Y" in the morning before work, swim laps for 20-30 minutes, and leave feeling refreshed, energized, and 'healed' by the waters.     

     OK, this chapter told you about some of the benefits of exercise, and explored some approaches to increasing your overall fitness. The next step is up to you. Take some time to set some exercise goals for yourself Start small; be realistic. You want to have "little wins" along the way to reinforce your commitment. For example, my goal for myself was that I would start out with swimming 14 laps twice a week, with the bigger goal of expanding that to 3 0 laps 4 days a week. I'm still working up to that because my swimming ability still needs some work, but I am progressing and feel a lot of satisfaction in what I am doing. I feel better, look better, and am better able to face the stresses which await me every morning at work. Speaking from my own experience, I cannot overstress the importance of making a commitment to physical fitness part of your overall stress management program. Set some goals, and do it!

Exercise Goals
My current exercise regime is:
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Today's date is:----------------------------
 My exercise goal for this week is to:--------------------------------------------------------------------------------
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My exercise goal for the month is:------------------------------------------------------------------------------------
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