PHYSICAL fitness is the main part of any athlete’s goal, but mental health is just as important, said Jerry Diaz, a National Academy of Sports Medicine certified personal trainer.
Today, as we focus on overcoming the challenges of the current global pandemic, it is also important to manage the stresses that can build up during certain moments, he said.
“Stress can lead to high levels of cortisol which is a stress hormone released by the adrenal glands. Cortisol provides support when dealing with stressful situations. However, when cortisol levels are too high for too long, they can hurt individuals,” Diaz said.
Over time, he added, high stress levels may result in weight gain, high blood pressure or diabetes. They can also disrupt sleep, reduce our energy levels and have a negative impact on our mood.
“As a personal trainer, I discuss these issues with my clients, especially those who are frustrated because they have yet to see their desired fitness results,” Diaz said.
“I tell them to avoid excess sugar consumption, and caffeine in the evening. They should also maintain a consistent sleep schedule, and get seven to eight hours of sleep daily so their cortisol level will remain normal,” he added.
Diaz, who is also a certified suicide prevention trainer, said we should be aware of stress-provoking thoughts.
To detect signs of tension and prevent stress buildup, he said we should learn breathing techniques and heart-rate awareness.
Diaz said he teaches clients deep breathing techniques for stress reduction that can be used anywhere.
Other low impact activities that can help prevent stress are yoga and tai chi, listening music and getting massage.
Diaz also highly recommends that we do things that we enjoy.
Hobbies, for example, can promote feelings of well-being which will result in lower cortisol levels, he added.
But one of the quickest ways to reduce stress, he said, is to give oneself a break from gadgets and social media.
For professional fitness nutrition inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.
Jaymark De Guzman, a client of certified personal trainer Jerry Diaz, performs a “max height reach” exercise at a basketball court.
