Exercise

Exercise helps take off weight, increase energy and prevent depression. It also can be a source of stress if not done properly. Cardiovascular exercise raises stress hormones, which can be helpful when done as part of an integrated health program. However, excessive cardiovascular exercise, along with a highly stressful lifestyle, can make hormone problems worse. Resistance training, on the other hand — strength training with weights — increases human growth hormone production and lean muscle mass. The increased muscle mass will in turn burn fat 24 hours a day. Therefore, your individual exercise requirements will depend on your hormone status and how much body fat and lean muscle you have right now.

A properly designed exercise program will include relaxation exercises if you are stressed, resistance training if you need to improve your strength, stretching to resolve muscle tension patterns, and cardiovascular exercise to improve overall fitness. If you are approaching adrenal burn out, you may require some time healing your adrenal glands before you perform heavy cardiovascular exercise. Also, specific sports such as tennis, golf, running, or cycling benefit from specific stretches and strength training to improve performance and prevent injury.

Walking is a great way to start an exercise program: it’s easy, cheap, and anyone can do it! A daily 20-minute walk is a great way to get in the groove and jumpstart an exercise program. Add in 5–10 minutes of meditation or deep breathing twice a day, and you’ve laid the groundwork for a stress reduction + exercise routine — and it takes just 30 minutes out of your day!