A preview of what you can expect!

Combating Stress with Exercise

A step-by-step approach to learn how exercise can help you with stress. Follow these simple suggestions and you will not only become healthier, but you will be able to counteract the negative effects of stress. This is just one of many articles in our 'Guide' section available to members either as part of a personal membership plan or through a customisable corporate wellbeing program.

Man jogging at sunset

Combating Stress with Exercise

Are you one of those people who lays out their exercise gear before going to bed, only to roll over for a sleep in when the alarm goes off? Or tell yourself that you’ll start an exercise program tomorrow, yet tomorrow never comes.

This has happened to us all but shouldn’t deter us getting healthy and well. It is a good idea to make small changes. The research suggests that regular cardiovascular workouts four times a week for 20 to 30 minutes per session, and resistance training four times a week for 20 to 25 minutes per session are beneficial. This approach helps provide a one-two punch, incorporating aerobic exercise and resistance training which, combined, will assist in fat burning and increase oxygen, and increase lean body mass.

This is an example of a straightforward exercise program that may work for you (of course consult your health care professional before commencing any exercise regime):

4 suggested daily activities to get started

Warm Up

Seven to eight minutes of easy aerobic activity intended to increase blood flow and warm-up your muscles.

Resistance Training

Train all the main muscle groups. One to two reps of each exercise. Rest 45 seconds between reps.

Aerobic Exercise

Pick two activities, i.e. running and cycling, but whatever you like and will commit to doing. Complete 12 to 15 minutes of the first and continue with 10 minutes of the second activity. Cool down during the last five minutes.

Stretching

The nicest part of any exercise routine. Don’t finish up without stretching and relaxing.

Be Realistic!

When starting an exercise program, it’s important to be realistic about your expectations. The length of time it takes to achieve your desired result will depend your fitness level when you begin and of course how much effort you put it. Once you’ve committed to an exercise program that works for you, begin to review your diet. Counting calories can be impractical and quickly loses its attraction. Instead, you might try these easy-to-follow guidelines:

  • Eat a few small meals and a couple of small snacks during the day
  • Ensure every meal is balanced -- include proteins - lean meats, fish, eggs and dairy products, carbohydrates - whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and vegetable and fruits
  • Limit your fat intake to only what's necessary for flavour
  • Drink at least eight glasses of water during the day
  • You might also take a multi-vitamin each day so you are getting all the vitamins and minerals your body needs.

Remember we all fall of the exercise wagon, lost motivation, binged on ice-cream and missed your morning alarm. But keep trying and start with small changes.

Good luck!

All articles in our members section

Health and Wellbeing
Articles

3 breathing exercises

Here are three breathing techniques that you can progressively work through as you become more practiced in the techniques.

General
Articles

Disconnect to Reconnect

Read this article to gain some tips to 'disconnect to reconnect' and strengthen your relationships.

Health and Wellbeing
Articles

Start Your Engines: Gaining motivation and momentum

Need some strategies on how to maintain your motivation and momentum? Read this short article outlining some top tips.

Health and Wellbeing
Articles

7 Affirmations to Increase Your Happiness

There are lots of ways you can intensify your happiness quotient and several ways that don’t require much effort. Our words are po...

Health and Wellbeing
Articles

7 Tips to build your self-confidence

Lack of self-confidence affects many people. Knowing this should make you feel less isolated, but this is hardly ever the case. Th...

Health and Wellbeing
Articles

Seeking Advice

Need some advice on how to seek advice? Read this short article for some guidelines on how to seek the most effective and relevant...

Organisational Efficiency
Articles

Essential Time Management Tips

Read this short article to learn some essential time management strategies.

General
Articles

Building Personal Resilience

What is resilience? And Why is it so important when navigating through life's ups and downs?

Health and Wellbeing
Articles

Self-care is not selfish

Don't believe what they say! Self-Care is not selfish!

Health and Wellbeing
Articles

What is Self-Care?

Explore what is meant by self-care

Health and Wellbeing
Articles

How your Subconscious Mind Influences your Conscious Mind

Our unconscious mind affects our behaviour and experience, even though we are unaware of these underlying influences

Health and Wellbeing
Articles

5 Ways to Increase your Self-Awareness

To be self-aware is to have a clear understanding of who you are, including your strengths, weaknesses, thoughts, beliefs and emot...

Health and Wellbeing
Articles

Emotional Intelligence at Work

Read about how Emotional Intelligence can help you in the workplace.

General
Articles

Brain Gym Activity 2

Exercise your brain with this interesting little quiz.

Health and Wellbeing
Articles

Unconscious Bias

Beware your biased brain. Our brain can move very fast, and that is a real problem as our tendency to make split-second assessment...

Health and Wellbeing
Articles

The Power of Visualisation

You may have read or heard about visualisation but not been sure where to start. We will give you a quick overview of it and then...

Neuroscience
Articles

How Neuroscience Can Change the Way We Work

Most CEOs and Business Leaders take pride in updating their systems with the latest technology...

Health and Wellbeing
Articles

Happiness is a Skill

Often in life we think we SHOULD be happy or we have a RIGHT to be happy. Being happy can be a complex thing and certainly is diff...

Health and Wellbeing
Articles

Emotional Intelligence (EQ)

Many of us find it increasingly difficult to connect in the modern world, both with ourselves and others. An important factor in o...

Organisational Efficiency
Articles

Effective Decision Making

Bain and Co surveyed 760 executives around the world in various industries and found a 95% confidence level or higher between deci...

12 Days About Me
Articles

Diversity and Inclusion

Diversity encompasses race, gender, ethnic group, age, personality, cognitive style, tenure, organizational function, education, b...

General
Articles

Combating Stress with Exercise

Are you one of those people who lays out their exercise gear before going to bed, only to roll over for a sleep in when the alarm...

Happiness is a Skill
Articles

Breathing for Wellness

Hippocrates, the father of modern medicine stated some 2500 years ago that “breathing is the basic rhythm of life”. It is importan...

Solutions for individuals and business

Individuals icon

Personal Membership Plans

For individuals seeking support across all wellbeing areas. You will gain 24/7 online access to:

  • Live webinars - actively participate in live events as they happen
  • Replayed webinars - access 100’s of previous events in our archive
  • Articles & guides - expert tips, ideas and resources for wellbeing
  • Meditation - guided audio programs for deep relaxation
  • Videos - informative demonstrations across many topics
  • Activities - interactive exercises to improve wellbeing
  • Events - invitation to special members only live events
Corporate icon

Custom Corporate Programs

For businesses and organisations seeking to create a happy, healthy and productive team via customisable programs.

  • Access to all online media - webinars, videos, guides & audio
  • Weekly modules covering specific wellbeing areas
  • Custom content created specifically for your workforce
  • Increased productivity via a happy healthy and dynamic team
  • Optional support via special in-person workshops & events
  • Customisable programs to meet your specific goals & objectives
  • Weekly analytics reports showing team engagement & activity

Subscribe to our newsletter for the latest updates, news and offers