Stress is part and parcel of our lives. But don’t let it overrun you in 2012. Who needs the stress-induced fatigue, mood swings, weight gain, adrenaline spike, heightened blood pressure, faster heartbeat and muscle tenseness? Not you.

Fight back with aerobic exercise, which burns up that adrenaline and releases endorphins that boost your immune system, deliver stress relief, assuage pain and delay aging. Hands down, exercise is a great coping strategy to help you cut loose from your everyday pressures.

According to research, there is strong evidence that exercise improves mood, relieves tension/anxiety/anger and increases a feeling of vigor. How? Your nerve cells are “resting” while you exercise and getting a chance to renew themselves. The point is, your mind is not on your problems, but on the workout.

Aerobic factor. During aerobic exercise— sustained activity using major muscle groups—your respiratory rate is elevated and your body is flooded with oxygen.

That benefits your heart and boosts your strength and endurance as well.

The exercise intensity level is up to you— either will work. Low-impact aerobics typically mean you have one foot on the ground at all times (i.e. walking). Highimpact aerobics is the opposite, where neither foot is on the ground (i.e. running), and more vigorous.

Since stress can bring on isolation, consider having a workout buddy or join a fitness club. And be sure to pick a workout you like . .. preferably exercising three to five times a week for 20 minutes or longer.

The stress breaker workout.

Options: walking, cycling, treadmill, elliptical, stepper, etc.

Clothing: loose, comfortable and supportive sneakers

Hydration: drink plenty of water before, during and after working out

• Spend 3 to 5 minutes on a warm-up, stretching
• Do 15 - 20 minutes of a steady cardio to reach your target zone (heart rate scaled to your age)—burns calories, improves cardio strength and keeps you fit
•  Take 3 to 5 minutes for a cool down

More stress-relieving aerobic activities?

• Walk through a park or at the beach
• Tai chi
• dancerize
• racquetball
• tag football (get the family involved)
• softball
• jump rope
• water jog
• bicycle