Stress Management: Movement

Only a 20 minute subway ride or 30 minute walk away, Brooklyn's Prospect Park is a great place to hang out and enjoy nature. The park stretches over 500 acres and has walking trails, nature centers, historic houses, ice skating rinks, and a zoo. Click here to learn more about the park!

Photo from NYC Parks

Franny Reese State Park

How To Get There: Metro-North Hudson Line to Poughkeepsie
Time to complete: 2 hours
Experience level: Beginner

Arden Point and Glenclyffe

How To Get There: Metro North to the Garrison
Time to complete: 2.5 hours
Experience level: Beginner

Anthony’s Nose Hike

How To Get There: Metro-North Hudson Line to Manitou (1 min walk to trail)
Time to complete: 2 – 3 hours
Experience level: Intermediate

Camp Smith Trail

How To Get There: Metro-North Hudson Line to Peekskill Station (free shuttles to the bear mountain inn)
Time to complete: 3 hours
Experience level: Intermediate

Wanaque Ridge Trail

How To Get There: NJ Transit’s #197 bus to Ringwood Ave at Meadowbrook Ave (20 min walk to trail)
Time to complete: 3.5 hours
Experience level: Intermediate

Storm King State Park

How To Get There: Metro-North Hudson Line to Beacon, Shuttle Services to Storm King (shuttle hours here)
Time to complete: 3 hours
Experience level: Beginner – Intermediate

Stairway to Heaven

How To Get There: NJ Transit bus #196 or #197 to Warwick, then a 10-minute cab to the trailhead
Time to complete:  2 – 3.5 hours
Experience level: Beginner – Intermediate 

Bull Hill

How To Get There: Metro-North Hudson Line to Cold Spring (20 minute walk to trail)
Time to complete: 3 hours
Experience level: Intermediate

Yellow Trail at Mount Beacon

How To Get There: Metro-North Hudson Line to Beacon, walk 2 miles  (or cab)
Time to complete: 1.5 hours
Experience level: Intermediate – Expert

Appalachian Trail on Bellvale Mountain

How To Get There: NJ Transit bus #197 to Route 17A and Kain Road, then walk to Continental Road
Time to complete: 6 hours
Experience level: Expert

Breakneck Ridge Trail

How To Get There: Metro North Hudson Line to Breakneck Ridge (only on weekends)
Time to complete: 4 – 6 hours
Experience level: Expert

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits:

• It pumps up your endorphins. Physical activity helps bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
• It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements.
• As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything you do.
• It improves your mood. Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you

A successful exercise program begins with a few simple steps:

• Consult with your doctor. If you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.
• Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury.
• For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes a week of moderate aerobic activity (such as brisk walking or swimming) or 75 minutes a week of vigorous aerobic activity (such as running). You also can do a combination of moderate and vigorous activity. Also, incorporate strength training exercises at least twice a week.
• Do what you love. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.
• Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Stick with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

• Set SMART goals. Write down SMART goals — specific, measurable, attainable, relevant and time-limited goals.
• If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.
• Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.
• Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.
• Exercise in increments. Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk, try three 10-minute walks instead. Interval training, which entails brief (60 to 90 seconds) bursts of intense activity at almost full effort, is being shown to be a safe, effective and efficient way of gaining many of the benefits of longer duration exercise. What's most important is making regular physical activity part of your lifestyle.

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

Video created by Mayo Clinic

Fitness Center Hours
Monday to Thursday: 7 a.m.–10 p.m.
Friday: 7 a.m.–7 p.m.
Saturday: 8 a.m.–4 p.m.
Sunday: Closed 

Pool Hours
Monday to Friday: 7 a.m.–7 p.m.
Saturday: 8 a.m.–4 p.m.

Photo via Amazon.com

Photo from WingsNFitness

Photo from Pythagorean Health

Please remember to always consult a doctor before beginning any new exercise program. If you begin to feel weakness, unsteadiness, shortness of breath, dizziness, light-headedness or chest pain, stop your exercises and speak with a physician.