It’s easy to equate comfort with happiness.
In the short term it feels good.
A day on the sofa. Ordering takeaway. Taking the escalator.
But too much comfort can quickly turn into a trap.
We need some discomfort (or hormetic stress) in our lives to stay strong and healthy.
Following on from yesterday’s post about the hormesis effect of exercise, here are 5 ideas that can help you harness the beneficial effects of hormesis for yourself.
High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by brief periods of rest or lower intensity activity. This type of workout can be a powerful hormetic stressor. Good examples include bike sprints, hill sprints and rowing intervals.
Resistance Training
Resistance training involves lifting weights, bands or your own body for a number of sets and reps. Squats, presses, push ups, pull ups, lunges etc. This type of exercise demands your muscles produce higher than normal levels of force which triggers muscle growth and tissue repair. By gradually increasing the loads and intensity of your resistance workouts over time, you can continue to challenge your muscles, grow stronger and reap the benefits of hormesis.
Cold Exposure
Short exposures to cold temperatures can be a hormetic stressor that, among other benefits, activates brown fat, which burns calories and generates heat. In the aftermath it can also feel really energising! Cold showers, ice baths or simply spending time in a cold environment can all be effective ways to stimulate your body's adaptive response to cold stress.
Breathwork
Controlled breathing exercises like pranayama can be a powerful hormetic stressor that improves lung function and oxygenation, reduces inflammation, and boosts mood and energy levels.
Fasting
Intermittent fasting or time-restricted eating can be a hormetic stressor that activates autophagy, a cellular recycling process that helps remove damaged cells and promote tissue repair. By periodically restricting your caloric intake, you can stimulate your body's natural adaptive response to stress and improve your overall health and well-being.
Remember, with all of the above it's important to gradually build up the intensity and duration of these routines to avoid injury or harm and ensure your body has time to recover and adapt to the stress.