Proven Way To Reduce Stress As Well As Depression

♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ – Howdy folks, I’m Bob
Schrupp, physical therapist. – Brad Heineck, physical therapist. – We are the most famous
physical therapists on the internet. – In our opinion of course, Bob. – Aren’t you a Dapper Dan today, Brad? – Well, Bob, you know, I’m
thinking about something very exciting, but we’re
gonna get to it pretty soon. – Alright, it has something
to do with a proven way to reduce stress
as well as depression. These are based on two
studies that Brad looked up, and fits right along
with what we have found to be true in our lives– – And as well as therapists, we can concur that this is beneficial,
so we’re gonna get to it in a little bit, but– – But, if you’re new to our channel, please take a second to subscribe to us we provide videos on how
to stay healthy, fit, pain free, we upload every day. And we do it enthusiastically. By the way, you’re also
gonna wanna join us on our social media channels, ’cause
once again we are giving away the pro stretch plus, this is
a great unit for stretching before you go for any walks
or anything like that. – Oh right. – Or runs. So yeah, we have a video on
it that we did on Sunday, but if you go to our, if
you go to Bob and Brad, our website, we have a
section called giveaways, and you can see, we’re giving
away something every week. – Right. – So, besides our–
– You better believe it. – Our valuable advice, right Brad? – There you go, Bob. Wow that was a good throw! – Yeah.
– Okay! So, stress you know, Bob,
it’s one of those things, I don’t know if there’s anybody
that doesn’t live without stress, although I think
Bob is probably one of the most stress-less person I know. – No, but I do things to try
to keep my stress level down, and you’re, what we,
you’re gonna mention today, I do on a regular basis, well
during the summer anyway. – Right, I mean Bob runs a
business, we do this show, so we got, he’s got two businesses
to run, he’s got a family and children, and I don’t
know what else you– – Well you’ve gotta deal with me! – And right, yeah, we’ve
gotta put up with each other. – That’s why you have stress. (laughing) – Anyways, everyone has stress,
and then there’s another thing that leads with stress,
and that’s this one study, the first study I’m gonna
talk about is rumination. And that’s the, if you’re
not familiar with that term, it’s when you think about
things, and you continue to– – It’s probably like cyclical thinking. I mean you just get on a cycle of thinking about something and you
can’t get off of it. – You stew over it, and stew. And oftentimes it can be a
negative thing, I couldn’t, you know 20 years ago, when
I went through a divorce, man I had a lot of
ruminations going, and I used to exercise aggressively to
get that out of my system so that I could relive my stress. – Sure. – Worked really well. So, what they did is,
Standford with a study. – Okay. – To see how you can
reduce the ruminations. – [Both] Reduce your stress. – Right.
– Okay. – And they took a group
of people and 50% of them, they went on 90 minute hikes,
the other 50% also went on 90 minute hikes, the
difference was, was that one group went into the forest and
walked on nature hikes. – Gotcha.
– Okay? Peaceful, calm, quiet. – Sure. – The other group, were
in an urban setting. – Sure. – You know, and depending
on where you live, you don’t always have an option, but anyways– – And you’re watching traffic
and you’re hearing sounds, and it’s just, yeah.
– Sure. So, so the results on this
may not be surprising but it’s nice to get some
science to prove, you know, to have some good solid proof. And what they did, is
afterwards they took MRI studies to see what’s going on with the brain as well as questionnaires.
– Gotcha. – And the bottom line was,
it’s strongly supported that people who hiked in the
calm, relaxation setting, in nature.
– In nature itself. – Yeah, had a big decrease in rumination. – Gotcha. – So that part of your
brain, that’s part of stress, I should say, becomes less and less. – Right, if you can break that cycle– – Right. – It really, it really helps. So, and then you had a
second study too right Brad? – Right, now this kinda related to it, not so much to the stress,
but it’s all related. Another group of Germans,
this is in Europe, they studied the same thing,
but they just looked at people hiking, and it happened to
be in a rural area, you know, hiking in the woods and forests, whatever. – Gotcha. – And what they found was
that, anti-accident defenses, the defenses in your body
that reduce your risk for cancer was a very positive thing. So it was–
– It increased with those people that
were hiking in the– – Right, right. – Forests and the quiet atmosphere. – Right, exactly. So the reason I have this
hat on, is because I went and purchased this hat, and
one of the things I’m gonna really use it for is when
I go out and do my hiking. Or, a lot of times, I live
in a rural area myself, so I just walk down the road and back, and it’s pretty much right there. – Right. – We can see nature and whatnot. So another thing is, my
wife works in dermatology, and she always says, get some
sunscreen on or wear your hat. So a nice brimmed hat like this– – Yeah you do, because I
always hear these stories of the people who live down
in Florida, some of the, a lot of the golfers down
there, the top of their ears are lopped off.
– Yeah. – Because they’ve had
cancer and they’ve had to– – Right, right. So if you’re gonna do your
hiking, and you’re gonna be outside, protect your head,
and get a nice pair of shoes. And we know the benefits of the cardiac, and just the muscular
strengthening and et cetera. – Well I’m gonna just
attest to this too again, so during the, we have a
cabin, and whenever it’s nice, and it starts getting nice, my wife and I, we walk 90 minutes to two hours in nature. And I can’t tell you
how much that just wipes out the week’s stress.
– Right, right. Without a problem, I mean I
have no problems at all during those months, it’s during the
winter months that you know– – Well if you could cross country ski and if we had consistent snow. – Yeah that’s the problem though. – Yeah I know it’s half
the time there’s snow, and half the time it’s ice and rain and blah blah blah.
– Yeah exactly, so it just doesn’t work. – But you know, and people
that live in a larger city, like New York, they have
the big park, Central Park. – Right, yep, yep. – I know I have relatives
that live in the Chicago area and there’s a lot of forest
preserves throughout, you can go to it and walk
and that kind of thing. So typically there’s some place you can go to get that kinda
atmosphere, so you can get that stress relief you need. – It’s the idea of meditating
is the same thing Brad, it’s, you know you’re
concentrating on your breathing, and it takes you out of the
rumination, and the idea is that you really are not
thinking any thoughts at all. – Sure. – All you’re thinking
about is your breathing. And I’ve done some of that
too, and that does work. – While you’re hiking? – No, I don’t need to
do it while I’m hiking, but I’ve done it in the winter. – Oh sure, yeah. – Because you know I
don’t have it, and it does take you off that rumination. – Sure. – It really does so, so that’s, we hope we could give you some hints here to help make your life
a little less stressful. – I’m a little less stressed
out now than compared to at the beginning of the
video when I had to sit next to Bob and now it’s less
stressful, so I feel good. – How about this? Does that help increase the stress again? – (laughing) I’m just joking Bob, come on! Gimmie a break. – Alright, thanks for watching.

About the author


  1. Basically, we control our minds, and shouldnโ€™t let it control us. When I envision things that upset me, I immediately go to My Happy Place which is NoName Rest Stop in Colorado off of I70. Seriously, thatโ€™s the name of it, lol.

  2. Can you talk about Trigeminal Neuralgia? I swear itโ€™s tied in with TMJ. Both i think is worse with stress. I have TMJ and Trigeminal Neuralgia.

  3. stress and diseases are caused by electronic devices assaults by satanic agents. Those devices are installed everywhere, especially homes. It takes police or military – not doctors – to cure humans.

  4. 1) Brad–LOVE the hat. 2) I haven't hiked in the last several months so I don't know about hiking in nature vs. walking & whether being in nature puts a stop to my ruminating BUT I can tell you with certainty that doing my normal daily walks around my neighborhood (the big city) I definitely ruminate unless I get lucky & can switch my brain off. HOWEVER, weight lifting and kickboxing are WONDERFUL for eliminating the ruminations. I get in the zone when I can lift weights and kickbox and I'm focused just on that. And even though normal neighborhood walking doesn't eliminate ruminations, it also can generate creative ideas if you are, for example, a writer and trying to puzzle out a part of the creative process. Last but most certainly not least, I vote kickboxing (using a heavy bag) as THE best overall exercise for stress, strength, cardio, etc. ๐Ÿ˜Ž

  5. I cry it out, that's how I deal with stress. I also started diamond painting, it's very nice. Walking is also a great stress reliever for me. I love your hat, Brad. You look very nice and dapper, as Bob says. :c)

  6. All these years and I never thought of "rumination" as a condition per se, with regard to depression. It makes sense though: emotionally, you want to set things right in a situation, even though it's basically not feasible in a real world sense. So, you never get closure (in the way you think you need it), even as the pain is so great that it's all you can think of. This is probably why people mourn the break-up of a relationship for weeks, months, years, and sometimes a lifetime.

  7. Brad, you look wonderful in that hat. I wish men's hats would come back. They are so much handsomer than caps, which actually look dopey. Just my opinion, of course, Brad and Bob.

  8. Sometimes your videos come at just the right time. This was one of those times. Thank you!๐Ÿ™‹๐Ÿผโ€โ™€๏ธ

  9. Cemeteries can be a stressfree setting to walk. They are quiet, protected from traffic, have a green space feel, are often beautifully landscaped, and have paved or graveled roads. They are also full of local history.

  10. Excellent video, guys! To keep my stress down, I have to watch every morning your fantastic videos and practice some of them …I learn so much with you both ๐Ÿ‡จ๐Ÿ‡ญ๐Ÿ‡จ๐Ÿ‡ญ๐Ÿ‡จ๐Ÿ‡ญ

  11. I don't know why but whenever the intro song begins I sing "Bob and Brad. The two most famous…serial killers…on the internet". It happens every time. Maybe I'm onto something OR I watch too many crime documentaries. Hmmm.

  12. Excellent topic! I am a fast walker however I have been wearing my heart rate monitor lately and doing some intentional slower longer walks trying to lower my heart rate. I think for years I have always worked out at a level that makes me feel strong but I think it can keep cortisol too high especially as I inch closer to 50. So Iโ€™m trying to learn more about the advantages of lower heart rate training. I want to be strong like bull but chill haha. My medical job has me walking 5miles 12hr shifts x3/wk which is perfect for me. Now if I could decrease my coffee that would help. Iโ€™m a high energy cheerleader type haha.
    I just love this channel. PT for life. ๐Ÿ™Œ๐Ÿผ

  13. Here are two real alpha males that know their stuff. They're here to help people out, yet no ego, no ott attitude. Just so pleasant to watch two mature men who really understand everything about the body and mind.

  14. Brad is right about wearing a hat to protect yourself from the sun. Since I am not male that particular style may not be a good look for me, but I have taken to wearing a big sunhat with a large brim. It's like having some shade go with you everywhere, and it is amazing how much it can keep you cool. It also keeps you from squinting your eyes if the sun is too bright. I am now at the age where I can understand why my mother always wore a hat in the summer, even though my father said he didn't find it attractive. The other thing is that I walk a lot since I do not have a car, and to get downtown I have to go through a park and then get on a path that meanders through some woods. I always feel better on this part of the walk; it's when I get to downtown and have to deal with all the crowds & tourists that my stress level goes up again. Fortunately I get to calm back down on the way back, because I do it all in reverse.

  15. Hey bob, Hey Brad!

    I recently just started my job as therapy assistant, and I WALK to work now and it truly helps me focus on my day and then destress at the end of it. Let me tell you, driving puts so much extra stress on us. I havent had one day since ive started where I have be stressed going to or from work!

  16. maybe instead of holding the sign up each time just add some text or a ticker along the bottom of the screen in each video, and repeat it at the end.

  17. Its funny you guys say this because as I was suffering with herniated discs, I would go walking a great nature trail, it was the only thing that kept me going, (and pretty much all I could do) I was going to get surgery, long story short, I didnt get surgery and hope to never need to, but I was so miserable, I was totally ready to go under the knife! Great videos guys!

  18. This is great because my husband has OCD and also needs to lose weight and I did not know what to do this is great thank you!

  19. thank you seems like the older a person gets the more stress we have – this winter didnt help m,k wis—–

  20. Thanks guys.
    Could you possibly add the sources of the two studies in the show notes that would be great if we could have links to that I'd like to read the whole study. ๐Ÿ‘

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