Contributed by Nicole Cutler

Persistent, high stress levels always take a toll on wellness. For some, the manifestation is immediate; while other highly stressed individuals don’t notice their distance from health until they are very sick.

Our cells translate how we feel emotionally into a matching physical representation. Because stress can transform into illness, de-stressing is the most valuable way to preserve health.

While each individual must develop their own strategy for relieving stress, the following tips represent a good place to start:

Keep active – Exercising every day provides your cells with a consistent outlet for built-up angst.

Meditate – The practice of quieting your mind helps you let go of stress.

Breathe deeply – Stress is often accompanied by shallow breathing. To encourage relaxation, increase your oxygen intake by consciously breathing deeply.

Laugh often – Proven in the field of psychoneuroimmunology, laughing releases stress relief hormones.

Sing loud – Loud singing requires you to breathe deeply. Aside from the joy of belting out a tune, the increased oxygen flow helps relieve stress.

Our personal training gym is located in Midtown Manhattan, but our personal trainers can also provide in-home personal training sessions in the following New York City neighborhoods: Little Italy, Nolita, Chinatown, Flatiron District, Tribeca, Soho, Lower East Side, Greenwich Village, East Village, West Village, Meatpacking District, Chelsea, Gramercy Park, the Garment District, the Financial District, Broadway and Times Square, Fifth Avenue, Central Park, Upper East Side and Upper West Side.

Private Personal Training in Manhattan NYC. Our certified personal trainers in New York City always recommend stretching before a workout. Begin slowly and warm up a little, and put emphasis on the muscles that will be most heavily involved in your workout.

Although our certified private personal trainers in Manhattan NYC know the benefits of yoga have enormous benefits on the aging body to keep it in balance, strengthened, and flexible, we also know that stretching before an intense workout has benefits too.

There are many ways to stretch muscles. Stretching can be either dynamic (aka: active or ballistic) or static (aka: isometric or passive). Here is a clarification of different ways in which to identify and categorize stretching:

• Ballistic stretching is an active or dynamic form of stretching, but because it involves bouncing (which causes the muscles to tighten up by repeatedly activating the stretch reflex), it is not considered useful. This kind can lead to injury. So don’t bounce! Ballistic stretching should only be used when preparing for certain kinds of exercise like martial arts.

• Dynamic stretching consists of controlled leg or arm swings and torso twists. This kind improves flexibility and can be quite useful. Don’t stretch cold muscles! Warm up the body prior to stretching with jumping jacks, running in place or jumping rope as this increases blood flow around muscles. Rotating the wrists, bending your arms, rolling your shoulders, swinging your limbs or twisting your torso is stretching that allows the body’s natural lubrication to protect joints.

• Active stretching is one in which you assume a position and hold it with no assistance except the strength of your agonist muscles (the cooperating muscles). The tension in the agonist muscles helps to relax the muscle being stretched. Many yoga positions are examples of active stretching. This increases flexibility and strengthens the muscles.

The benefits include mental and physical relaxation and increased agility and balance.

• Passive (aka: relaxed or static-passive) stretching uses another force to hold the stretch (the floor, your hand, a wall). Doing a split (using the floor as resistance) is an example of passive stretching. Placing your ankle on a dance bar is also an example of using an apparatus for resistance. This kind of stretching is helpful in healing injured muscles or stretching after a workout. It helps avoid soreness.

After exercise, slowly bring your heart rate down before you begin stretching in order to avoid blood pooling within your muscles, which can lead to cramps and dizzy spells. If you’re wet and sweaty, take a bath or shower then stretch, as the hot water will help relax the muscles, and prevent you from catching a chill.

• Another kind of passive or static stretching is isometric stretching (does not use motion). Isometric stretching involves using resistance (through contractions) of the stretched muscles. It greatly increases flexibility and strength in the tensed muscles. One should assume a position, tense the desired muscle (for 7-15 seconds); then relax for 20 seconds.

Hold the stretch until you feel the muscle loosen off, then repeat for a further 15 seconds. After exercise, slowly bring your heart rate down before you begin stretching in order to avoid blood pooling within your muscles, which can lead to cramps and dizzy spells.

Always stop if you feel any pain. And remember to breathe regularly and rhythmically: never hold your breath.

Our certified private personal trainers in Manhattan – New York City also recommend stretching after your workout when your muscles are warm and you’re ready for a cool down. Finally, remember to stretch before a workout after the warm up. Stretching cold muscles can cause injury.

For private personal training or yoga in Manhattan NYC, contact us at 212-255-5842 and receive your first personal training session at 50% off the regular price.

1) It Helps You Learn and Remember.

Your daily cycle from sleep to wakefulness is called your circadian rhythm, and it must be functioning, scientists have learned, in order for you to remember what you’ve learned. A Stanford University study shows that learning retention appears to hinge on how much GABA, a neurochemical, is produced during sleep.

2) It’s Critical for Everything Else.

Regardless of your age, sleeping the right amount of hours and at a consistent time each night is essential. You can do everything else right–eat nutritious meals, exercise, manage stress–but your overall quality of your health will suffer without appropriate sleep. The circadian system regulates your organs, brain, and your muscles.

3) Your Body Clock Helps Regulate Your Weight.

Appetite and eating behavior is affected by the hormones leptin and ghrelin. Lack of sleep decreases leptin and increases ghrelin, a hormone that triggers hunger.

4) A Good Night’s Sleep Helps to Fight Cancer!

Disrupting your Body Clock, inhibits the production of melatonin, a known tumor suppressor. It is also an antioxidant that helps fight free radicals. Without proper melatonin, estrogen levels grow, activating cancer.

5) Proper Sleep Rids Your Body of Stress

Without a proper night’s rest, your body will not regulate its corticosterone, a stress hormone. Elevated levels of this hormone causes muscles to be tense, alters digestive process and affects brain chemistry.

Make sure you go to bed at a predictable time so that your Body Clock can regulate and function properly.