Here we are in the middle of September and for many of us, life seems to be becoming more stressful. Prolonged stress can increase our risk of chronic illnesses such as diabetes, high blood pressure, and even heart disease. Movement is a great way to help manage our stress levels. Here are five simple exercises to help keep us on track.

1. 1. Take a 15 to 20 leisurely walk before you start your day or at the end of the day. Walking, especially in nature helps to reduce levels of stress and reduces cortisol levels. Excess cortisol can cause you to crave more high sugar foods thus derailing your best intentions. If you can’t walk in nature watching nature on TV while you walk, seems to have a similar impact on stress levels. Another doozy, high cortisol levels can slow your metabolism by interfering with the function of your thyroid gland.
   2. Deep breathing exercises, yes are called exercises. Research and experience have proven the benefits of taking slow, deep intentional breaths to mitigate the effects of a strong stress response. It couldn’t be easier- take a deep breath in through the nose for at least to count of 4, hold briefly then slowly exhale while thinking the words relax, peace, or whatever word brings you a sense of calm. Repeat five to ten times to watch the stress melt away.
   3. Consider Tai Chi, often referred to as “meditation in motion.” Tai Chi has shown significant heart benefits. It is considered a form of aerobic exercise and is easily adaptable to your level of fitness and health. Some of the benefits include improved blood pressure, blood circulation, improved sleep, and improved moods. The most challenging thing here might be finding a class. I have found that many of the local YMCA and gyms have started to offer classes in Tai Chai.
   4. Dance like no one is watching or better yet dance with someone! Dancing combines music that floods the brain with those chemicals that make you feel oh so good, while at the same time requiring balance, coordination, and engaging almost every muscle in your body. Dancing has been shown to improve memory, decrease the risk of dementia, and improve the brain cells’ ability to form new connections. This could possibly lead to improved decision-making ability. What better time to start this habit, you may just be the life of the party.
   5. Don’t feel that Tai Chi is challenging enough or you can’t make it to class and want a quick exercise that engages most of the muscles in the body then give in to the “burpee” craze. This exercise has four parts. First, start in standing position arms above the head, then squat and place palms firmly on the floor, then step back to plank position, hold briefly, and finally step feet back up towards hands and stand tall. In each step focus on engaging all the muscles involved. Repeat. You can challenge yourself daily or just commit to ten a day. With this one, just feel the heart rate rising.