Manage Stress
At some point, the answer could very well be “yes.” Stress affects everyone and is a natural part of life.
There are many things that can cause stress—not just bad things, but good things as well. It could be anything from traffic jams or office politics to romance problems, a new house, a new baby, or even retirement. And that stress could contribute to some real health problems.
Why do we feel stressed?
A hormone called cortisol helps us cope with life. Cortisol levels go up when our bodies and minds think there’s danger. This is a response left over from our caveman days. We either face the danger or run from it—it’s called the fight-or-flight response. Once the danger is over, cortisol levels drop.
But if you’re constantly under stress, your cortisol levels probably won’t go down. Your body ends up working overtime and does not have a place to put the extra energy. And those higher cortisol levels may affect your sleep, digestion, weight, mood, and even your immune system.
Knowledge is power
It’s important to understand when your body is stressed out so you can help manage stress. Be aware of some of the symptoms:
Anxiety
Back pain
Depression
Insomnia
Headaches
Upset stomach
Weight changes
The good news is that there are steps you can take to reduce stress. So take a deep breath. Then slowly exhale. Then repeat that a few more times. Imagine your stress receding slowly. How do you feel now?
Always check with the health care professional before beginning any activity plan or increasing activity. It's also important to ask him or her about target heart rate to help determine appropriate exercise intensity.
Always check with your health care professional before beginning any activity plan or increasing your activity. It's also important to ask him or her what your target heart rate is to help determine what exercise intensity is appropriate for you.
Always be sure to check with your health care professional before beginning any activity plan or increasing your activity.
It always helps to ask:
- What activities are right for me?
- How much should I do each day?
- How many days a week?
It's also important to ask him or her what your target heart rate is to help determine what exercise intensity is appropriate for you.
This information is provided by an independent source. Merck is not responsible for this content. Please discuss any and all treatment options with your healthcare professional. The manufacturer of a product generally has the most complete information about that product.
This information is provided by an independent source. Merck is not responsible for this content. Please discuss any and all treatment options with your healthcare professional. The manufacturer of a product generally has the most complete information about that product.
This information is provided by an independent source. Merck is not responsible for this content. Please discuss any and all treatment options with your healthcare professional. The manufacturer of a product generally has the most complete information about that product.
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Once you're signed up, you can:
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- Save and update your progress as you use condition tracking tools
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Health Coach Call
Listen to an example of what a call might sound like.
| Play | Nutrition call (7:16) |
| Play | Activity call (7:22) |
Here are some important things to know about your Health Coach Call:
Our Coaches are employed by a subsidiary of Merck & Co., Inc., a pharmaceutical company.
The information provided is based on generally available nutrition and physical activity guidelines and information applicable to most people.
Health Coaches are not licensed dietitians or health and fitness professionals, and they are not in a position to assess your individual nutrition or activity needs.
This information is not appropriate if you are pregnant, and it may not be appropriate if you have specialized dietary needs or limitations on the level of activity or exercise you can safely undertake due to your medical conditions. Consult your health care professional regarding your specific needs, limitations, and health conditions.
Health Coaches can educate and coach you on nutritional and physical activity recommendations for the typical person.
Health Coaches are not health care professionals and cannot offer medical advice, diagnosis, or treatment. Please consult your health care professional because he or she knows you best.
If you have a chronic health condition, check with your health care professional to find out if physical activity is safe before you start.
If during your call you have concerns about any condition, special dietary needs, limitations on the level of activity or exercise, any treatments, side effects, or adverse experiences, your Health Coach will refer you to your health care professional.
Activity Points Explained
This Planner uses Activity Points as a way to help you stay motivated and focused on your activity goals. Points are assigned to each activity in the Planner. You'll earn more points when you increase the duration of the activity.
For example, when you bicycle for 15 minutes at a moderate pace (12 to 14 mph), you earn 120 Activity Points. To earn the same number of Activity Points while cycling at a very easy pace (less than 10 mph), you would need to bike for 30 minutes.
If you are currently inactive or get very little activity during the week, a good goal to work toward is 500 Activity Points each week. This is equal to 30 minutes of moderate–intensity aerobic exercise on 5 days a week.
If you are moderately or highly active (more than 150 minutes of moderate-intensity activity each week), you may want to aim for up to 1,000 Activity Points each week. This is equivalent to 1 hour of activity on 5 days a week.
What you'll gain
At 500 Activity Points per week: Once you consistently reach this level (ie, 150 minutes of moderate–intensity aerobic activity per week), you may gain substantial health benefits. These benefits include lower risk of coronary heart disease, stroke, high blood pressure, type 2 diabetes, and depression.
At 1,000 Activity Points per week: When you consistently reach this level (ie, 300 minutes of moderate–intensity aerobic activity per week), you may gain even more health benefits. These benefits include a decreased risk of colon and breast cancer and an even lower risk of heart disease and diabetes.
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