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

Authentic leadership
Articles

Discovering your Authentic Leadership

We all have the capacity to inspire and empower others. But we must first be willing to devote ourselves to our personal growth an...

Authentic leadership
Articles

Holding on & Letting Go

A leader, who can be seen to act with humility by saying they don’t know, is more likely to encourage others to do the...

Finance
Articles

Finance and Cash Flow

For an established business or a new start-up there are five key elements to Finance you will have to consider. 

Transformation
Articles

People, Payroll, and HR Support

Gordan Stokes investigates why HR support's role is critical to the success of your organisation.

Decision Making
Articles

Strategy and Planning

Check out this step by step breakdown on how to create, refine and adapt your next business strategy.

Guide
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...

Time Management
Articles

Essential Time Management Tips

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

Resilience
Articles

Building Personal Resilience

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

Health & Wellbeing
Articles

Self-care is not Selfish

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

Health & Wellbeing
Articles

What is Self-Care?

Explore what is meant by self-care

Neuroscience
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

Self-Awareness
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...

Emotional Intelligence
Articles

Emotional Intelligence at Work

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

Neuroscience
Articles

Unconscious Bias

Beware your biased brain. In an age of overwhelming amounts of information, it's easy to pick and choose what confirms our bias. A...

Visualisation
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...

Happiness is a Skill
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...

Emotional Intelligence
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...

Decision Making
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...

Diversity & Inclusion
Articles

Diversity and Inclusion

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

Health & Wellbeing
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...

Health & Wellbeing
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...

Choose a plan below to begin

Group of casual business owners looking at computer
Individuals icon

Individual Membership Plans

Designed to support you across all the many dimensions of business. You will gain 24/7 access to:

  • 'Watch, Listen & Read' digital content designed for business
  • 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
  • Videos - informative demonstrations across many topics
  • Tools & Templates - supporting you in your business
  • Events - invitation to special members only live events
Corporate team at work in office on computers
Corporate icon

Customised Business Programs

Designed to support all size of business. Contact us using the button below and let us customise a program for you.

  • 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
  • Monthly analytics reports showing team engagement & activity

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