Healthy Mind features

Research suggests that our mental performance is at its peak with a moderate level of stress. But how can we reduce our stress level when we have little time to unwind? Try a lunchtime workout to the sound of music, advises fitness coach Lucy Wyndham Read.

It is recognised that some stress is important to keep the mind sharp, explains GP Alasdair Wright, but too much stress causes reduced concentration, tiredness, low mood and anxiousness.

Studies have shown that mental performance is at its best when stress is kept at a moderate level. Once stress rises above this level, mental performance drops off sharply.

Regular exercise is the most natural way to beat stress. Physical activity boosts mental activity and the feeling of wellbeing through the release of substances known as endorphins into the brain.

These endorphins elevate mood and make us feel more positive about things, even during stressful times. Exercise also releases corticosteroid hormones into the bloodstream, which help regulate blood pressure.

In addition, exercise promotes optimal muscle tone to make us to feel more relaxed, as well as longer periods of the restful phase of sleep, which makes us feel more able to cope with stress the following day.

So how much exercise do we need to help reduce stress?

Just 20 minutes of daily exercise at a level vigorous enough to make us moderately out of breath is sufficient to induce the release of endorphins into the brain and a rise in corticosteroid enough to make us feel more relaxed.

Higher-intensity levels of exercise for up to one hour or more will give a greater feeling of relaxation.

Working out to music is a great way to exercise stress away. The benefit is that the beat of the music can complement the pattern of your physical performance, improving your technique and making your workout more efficient. The key is to choose the right music for the type of workout.

As with any fitness routine, you should always begin with a warm-up and finish with a cool-down section. Both sections should be accompanied by music that has a slow beat.

The aerobic section, on the other hand, should have a much faster tempo of between 80 and 120 beats per minute. This will encourage you to work out at a higher intensity. By matching the beat when you're exercising, you can regulate your movement, so you require a little less oxygen, which can make the training feel a bit easier.

This routine is specially designed to reduce stress. The 20-minute workout can easily be fitted into your lunch break to give you a stress-free afternoon in the office!

All you need is a comfortable pair of walking shoes or trainers and your headphones.

• Warm-up section
  
  Time: 5 minutes
  Recommended genre: easy listening
  Suggested track: Walking in Rhythm (artist: Edwin Star)
  
  What to do:
  Start by walking at a very gentle pace and focus on deep breathing. To do this while walking, take a deep breath in through your nose for 3 seconds; hold, then slowly exhale through your mouth for 4 seconds. Repeat this throughout the track several times.
  
  This will help re-energise your body.
• Aerobic section
  
  Time: 10 minutes
  Recommended genre: pop or dance
  Suggested tracks: Ride like the Wind (artist: Donnie B)
  You're Not Alone (artist: Soul Seekers)
  
  What to do:
  For this section, I want you to do a good fast walk. Focus on taking a nice long stride for track 1, then, for the second track, take a shorter stride but at a faster pace. This routine will ensure that you are releasing endorphins, the 'happy hormone'. Walking at a brisk pace also means you will be decreasing the amount of cortisol, the hormone that creates stress. Tip: A great way of getting the most out of your music while exercising is to walk that little bit faster every time you hear the chorus!
• Cool-down section
  
  Time: 5 minutes
  Recommended genre: chill out or easy listening
  Suggested tracks: Water Shows the Hidden Heart (artist: Enya)
  
  What to do:
  Start to slow your walking pace back down to match the beat of the music. As in the warm-up section, take several deep breaths in and out. This will help lower your heart rate back to its pre-exercise state and leave you feeling calm and relaxed.

This easy-to-follow routine can be performed every day. As well as helping to banish stress, it will get you feeling super fit!

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