Stress Reduction Benefits of Exercise: Mind and Body

In this day of go, go, go, stress is the name of the game. We have so many tools around us to make our lives easier, but somehow stress keeps piling up. We can’t rid our lives of stress entirely, but we can lighten the load and manage it. Stress affects both our minds and bodies, but we can reduce its effects with regular exercise.

Mind:

As your mind gets stressed you begin to feel overwhelmed, unable to concentrate, forgetful, and short-tempered. Get moving and let your brain take over.  When you exercise your brain pumps endorphins (“feel-good” neurotransmitters) that boost your mood.  Pumping fresh oxygenated blood through your body spreads the “feel-good” feeling. Have you heard the term “runner’s high”? That’s what they mean, feeling good by releasing endorphins naturally. The secret is you don’t have to be a runner to experience the high, thirty minutes of kickboxing is an excellent way to improve your mood. 

Regular exercise can help regulate your sleep. Exercise regularly and your body will naturally help you fall asleep and stay asleep, leaving you ready to tackle the day ahead.

Exercise improves your focus. When you work out, you are focusing on a single task. A workout routine focuses your mind on a singular task, forcing your mind to slow down and complete one task at a time. 

Body:

Regular exercise builds physical strength, stamina and endurance. You become physically stronger and are able to last longer through the tougher parts of a stressful day. The physical benefits include gaining muscle strength and bone density. Cardiovascular activities, like kickboxing, will strengthen your heart and lungs, lower your blood pressure, lower your blood sugar and raise your metabolism. 

Reduce your stress, improve your general health, raise your self- esteem, and sense of accomplishment with exercise. Your outlook will be more positive, your confidence level will soar and you’ll be able to handle anything life throws your way. 

Choe's HapKiDo Karate Academy of Martial Arts

1630 Pleasant Hill Road

Duluth, GA 30096

(678) 380-0022 ‎

www.ilovemartialartsgeorgia.com

Defeat the Bully! (without fighting)

What is a BULLY? 

A bully is someone who will pick on people for just about anything!  They repeatedly use physical or psychological intimidation because it makes them feel better about themselves.

Types of Bullies

• Know-it-all Bully – Always has a better idea or better way and never gives others a chance to share their idea without putting it down.
• Fancy bully – Makes fun of people because of how they dress or what they don't have. 
• Strong Bully – Big and strong and uses his size to intimidate others (usually smaller kids). 
• Trouble Bully – Breaks all the rules, always gets into trouble, seems to enjoy being in trouble. 
• Cyber bully - Uses the internet and social media to bully and harass.

What does it mean to be bullied? 

Examples of bullying include teasing, exclusion, making threats, spreading rumors, and hitting.  

It’s not the person’s face, hair, or clothes that cause the bully to pick on someone or be mean to someone. Bullies usually target someone that they feel is weaker than them. 

What does the targeted person do that makes them seem weak?

• Looks down 
• Speaks softly and nervously  
• Acts weak or insecure 
• Does not have many friends  
• Feels and moves awkwardly

Why do bullies bully? 

Usually bullies treat others badly because they think that it will make them feel better about themselves.  Often they are sad or upset about something in there life. 

How to avoid being the bully’s target: 

• Make friends—Remember the golden rule. Treat others the way you would like to be treated. If you treat someone with respect, even if they are mean to you, they are more likely to be nicer.
• Look strong:

1. Exercise
2. Look up - Don’t look down or at the ground
3. Make eye contact
4. Stand up tall
5. Speak up

• Ignore the bully—This means pretend that the bully is not there. That means that you don’t look at them, listen to them, or get upset about what they are saying!
• Walk away—When using this method you must first ignore the bully, then simply walk away to a place where the bully cannot pick on you anymore.  
• Agree with the bully— The bully usually wants you to fight back or argue back with them, but if you agree with them then there will be no reason to pick on you or fight with you. 
• Get a BUDDY—This is one of the safest ideas if you are dealing with a bully that likes to fight. If you have a friend with you bullies will most likely stand clear of you. 
• STAND UP FOR YOURSELF— Avoid being bullied multiple times. If you have tried the above, it is time to be stronger.  Negate the bully by telling him/her, “I understand it makes you feel cool to act like a bully, but not everybody likes what you doing or thinks bullies are cool.”  

Note: HapKiDo can be used as a self-defense to protect yourself but not to start a fight.

Choe's HapKiDo Karate Academy of Martial Arts

1630 Pleasant Hill Road

Duluth, GA 30096

(678) 380-0022 ‎

www.ilovemartialartsgeorgia.com