When you’re feeling stressed or anxious, the last thing you probably want to do is exercise, but actually, working out can be one of the best ways to ease those feelings. Exercise releases endorphins, which have mood-boosting effects, and it also helps to distract you from your worries.
There are all sorts of exercises that can help relieve stress and anxiety, but some are better than others. Yoga and Pilates are both great options because they focus on breath control and relaxation techniques. Tai chi is another option that’s good for beginners, as it’s slow and gentle. If you prefer a more high-intensity workout, try cardio or interval training.
No matter what type of exercise you choose, make sure to start slowly and build up gradually.
The stress response system releases hormones in response to stressors. In small bursts, it can help you run faster or feel less pain. But when those hormonal fluctuations become chronic, they can lead to health problems. Chronic stress has been linked with chronic health conditions, including depression, cardiovascular disease, diabetes, and cancer.
But regular physical exercise can help get your stress response system back into a more normal balance. “Routine exercise helps to release natural endorphins that may reduce stress,” says Dr. Tara Menon, a gastroenterologist at the Wexner.
Here Are The Best Exercises to Ease Stress and Anxiety
Brisk walking
When you’re feeling stressed or anxious, exercise can be a great way to ease those feelings. And it doesn’t have to be a strenuous workout at the gym. Brisk walking is one of the best exercises for stress and anxiety relief. It’s easy to do, can be done almost anywhere, and doesn’t require any special equipment.
And there are plenty of other benefits to brisk walking as well. It’s a great way to get in some cardio exercise, which can help improve your overall health. It can also help you lose weight or maintain a healthy weight. And if you have joint problems, brisk walking is a low-impact exercise that won’t put stress on your joints.
Jogging or running
When it comes to easing stress and anxiety, few exercises compare to jogging or running. Both are great aerobic exercises that force your body to work hard, pumping oxygen and blood throughout your system. This helps to improve cognitive function and mood, both of which can be adversely affected by stress and anxiety. In addition, running is a great way to blow off some steam, which can also help to reduce stress levels.
Swimming
We all know that swimming is a great exercise for overall fitness and health, but what many people don’t know is that swimming is an excellent exercise for easing stress and anxiety. Swimming can help to improve your mood, reduce tension, and calm your mind.
There are many reasons why swimming is such an effective stress reliever. First of all, the water provides a sense of weightlessness and freedom that can be soothing. In addition, the repetitive motions of swimming can help you to relax and focus on your breath, which can be calming. And finally, swimming is a great way to get some exercise, which can help to improve your mood and reduce stress levels.
Cycling
Cycling is a great way to ease stress and anxiety. It’s a low-impact exercise that is gentle on your joints, and it provides a good cardiovascular workout. Cycling also helps you to clear your mind and focus on the task at hand.
When you’re cycling, you can easily tune out the distractions around you and focus on your breathing. This can help to calm your mind and reduce stress levels. Cycling is also a great way to socialize with friends or family. You can cycle together in a group, or take turns leading the ride. This can provide an enjoyable social experience that helps to reduce stress levels.
Dancing
Dancing is a great way to reduce stress and anxiety. It’s a fun way to get moving, and it can be done with friends or by yourself. There are many different types of dance, so you can find one that suits your personality and interests. Dancing is also a great way to improve your mood and increase your energy levels.
Boxing
Boxing is one of the best exercises to ease stress and anxiety. When you box, you release endorphins, which are hormones that make you feel good. Boxing also helps to improve your self-confidence and mood.
HIIT workouts
Not only are HIIT workouts great for your physical health, but they can also be great for your mental health. HIIT workouts are a great way to ease stress and anxiety. The high-intensity exercises help to release endorphins, which can help to improve your mood. In addition, the adrenaline rush that comes with HIIT workouts can help to distract you from any stressful thoughts or worries you may be experiencing.
Other Stress-Releasing Physical Activities
There are many other exercises that can help ease stress and anxiety. Tai chi and yoga are two options that have been shown to be helpful. Both of these activities focus on breathing and relaxation, which can help to calm the mind and body.
Cycling and walking are also good options, as they allow you to get outdoors and take in some fresh air. If you prefer something more strenuous, then swimming or running may be a better choice for you. Whichever activity you choose, make sure to take your time and focus on your breath. This will help you to relax and de-stress.
Yoga or tai chi
It can be hard to know which exercise is best for easing stress and anxiety. Yoga and tai chi are both popular options, but what’s the difference between them? Yoga is a physical practise that combines postures, breath work, and meditation. Tai chi is a martial art that incorporates slow, graceful movements and deep breathing.
Both yoga and tai chi can be helpful in reducing stress and anxiety. However, tai chi may be a better option for those who are looking for a more moderate workout. Yoga can be challenging for beginners, but tai chi is a slower-paced activity that is suitable for all fitness levels.
Both yoga and tai chi have been shown to improve mental health outcomes. They are both effective at reducing stress levels, improving mood, and increasing feelings of well-being.
Breathing exercises
When you’re feeling stressed or anxious, taking a few minutes for some deep breathing exercises can be a big help. Not only are they a great way to calm down in the moment, but they can also help to reduce stress and anxiety in the long run.
Here are eight of the best exercises to ease stress and anxiety:
- Deep Breathing: This is probably the most common deep breathing exercise, and it’s simple to do. Just sit or recline in a comfortable position, close your eyes, and focus on your breath. Inhale slowly and deeply through your nose, counting to five or six. Hold your breath for a few seconds, then exhale slowly through your mouth. Repeat as needed.
- Box Breathing: This exercise is similar to deep breathing, but it involves counting to four instead of five or six.
Gardening
Many people garden to relieve stress and anxiety. The best exercises for this are the ones that get your heart rate up and make you sweat. Gardening is a great way to get these exercises in, and it’s also a fun way to spend time outside. Some of the best exercises for relieving stress and anxiety are running, biking, swimming, and weightlifting.
These exercises get your heart rate up and make you sweat, which is what you want if you’re looking to relieve stress and anxiety. Gardening can also count as one of these exercises, depending on how vigorously you garden. If you garden by pulling weeds or carrying heavy pots of soil, then it definitely counts as an exercise.
Strolling in the woods or along a beach
When you’re feeling stressed or anxious, the last thing you may want to do is exercise, but it can be one of the best things you can do for yourself. Exercise releases endorphins, which have mood-boosting effects, and it also allows you to take a break from your worries. Whether you prefer to stroll in the woods or along a beach,
here are some exercises that are great for easing stress and anxiety.
1. Walking: A simple walk can help clear your head and ease stress and anxiety. If you’re not used to exercising, start by walking for 10 minutes and gradually work up to longer walks.
2. Running: Running is a great way to get out your frustrations and release endorphins. If running isn’t your thing, try another high-intensity activity like biking or swimming.
Stretching
When it comes to easing stress and anxiety, stretching is one of the best exercises you can do. Stretching warms up your body and releases tension in your muscles. It also boosts your mood and relieves stress. There are a number of stretches that are especially beneficial for reducing stress and anxiety.
The following are a few of the best:
1. The downward dog stretch is a great way to start your day. It opens up your chest and shoulders, which can help to relieve tension.
2. The cat-cow stretch is another great way to loosen up your body in the morning. It helps to stretch out your back and neck, which can be tight after sleeping all night.
3. The runner’s lunge is a great stretch for the hips and glutes.
