Exercise not only has the ability to enhance your mood, boost self-confidence, and induce relaxation, but it can also function as a stress reliever.
Evidence suggests that engaging in exercise can enhance one’s ability to cope with stress by triggering the release of endorphins, which are chemicals that generate feelings of well-being, thereby reducing stress and anxiety. Additionally, physical activity diminishes the presence of stress hormones, including adrenaline, in the body.
When engaging in moderate to intense exercise, it is interesting to note that cortisol levels in your body actually increase. Cortisol is involved in controlling the “fight-or-flight” response and, in this particular situation, it can be advantageous as it assists in maintaining blood pressure within a reasonable range during vigorous exercise.
Stress-relieving workouts
If you ever feel overwhelmed and stressed, take a break from your phone, laptop, or TV and attempt these exercises.
1. Yoga
It may not be surprising that yoga is an excellent exercise for alleviating stress, as shown by a study which discovered that yoga effectively helps in lowering stress levels, anxiety, and depression.
Yoga includes poses combined with controlled breathing, which can aid in relaxation and stress and anxiety management. Additionally, it can support the activation of your parasympathetic nervous system, responsible for rest, relaxation, and recuperation.
If you find yourself not wanting to go for a run in the cold or dark, take the time to locate a cozy area where you can have solitude and avoid distractions. Alternatively, consider participating in a scheduled class to establish a consistent routine.
2. Strength training
Have you ever thought about the potential stress-reducing benefits of strength training, also known as resistance training, in addition to its physical advantages?
Not only does strength training enhance the production of endorphins, which are responsible for feelings of well-being, but it also provides a sense of achievement when you successfully lift a weight that is heavier than before. According to a study, engaging in strength training sessions twice a week for a duration of 8 weeks demonstrated a significant decrease in symptoms of worry and anxiety among young individuals.
You can enjoy the advantages of strength training without requiring any equipment. Give bodyweight exercises such as squats, sit-ups, or push-ups a try.
3. Swimming
Swimming is not only an excellent exercise for the entire body but also an enjoyable and efficient method for alleviating stress. Additionally, swimming triggers the release of neurochemicals in the brain that generate a sense of well-being. According to a study, swimming was discovered to be more effective than running in decreasing cortisol levels.
When you submerge your entire body in water, it can also have a therapeutic effect because the repetitive motion of a swimming stroke provides a focal point for your mind.
4. A brisk walk in nature
Research indicates that the positive effects on mental health from spending time in nature are well-known. Additionally, it has been found that walking in the outdoors for 60 minutes can lower stress levels by reducing activity in the brain’s stress-processing region.
In addition to providing a chance for you to take a break, going for a stroll in the outdoors enables you to inhale the pure air, relax and exercise your body, and allocate some time for contemplation.
5. Your favorite sport
If you don’t find traditional gym workouts particularly relaxing, you may want to try participating in a sport that you enjoy instead. Nate Feliciano, the owner and head trainer at Studio 16, a private fitness studio in New York City, suggests playing basketball with friends as a way to take your mind off things.
He says that playing basketball with his friends serves as a way to distract himself from the things that are causing stress and allows him to shift his focus onto smaller things, such as winning the game or engaging in friendly banter with his friends.
As close-contact sports with groups are not recommended due to COVID-19, it might be necessary to place greater emphasis on individual aspects of your preferred sport. For instance, you can dedicate your efforts to improving your foul shot in basketball or honing your tennis serve (consider participating in a virtual challenge to incorporate the social element). Alternatively, you can engage in a one-on-one game with a member of your household.
6. An intense HIIT workout
A HIIT workout could be the solution when you want to relieve stress. According to Hannah Eden, an iFit trainer, incorporating a bodyweight flow after a HIIT workout helps in lowering her stress levels.
In her workout routine, she combines short bursts of intense cardio and resistance training with minimal equipment, taking less than 30 minutes. Additionally, she incorporates Animal Flow movements like Beast, Crab, and Scorpion. Ideally, she prefers to perform her workout outside in an open area.
According to Eden, the high-intensity-interval segment permits her to release stress by engaging in brief and intense movements, serving as a means to expel negative emotions and thoughts from her mind and body. Additionally, the Animal Flow section induces a sense of tranquility in her and provides a suitable mental state for contemplation.
First, give this 10-minute dumbbell HIIT routine a try for a complete body workout. Afterward, focus on improving your lower body and core strength with a HIIT-based workout that includes bear crawls.
7. Pilates workout
In order to destress, Andrea Speir, the founder of Speir Pilates, engages in a 45-minute Pilates reformer workout in her garage. By utilizing the Pilates reformer, she is able to address tight muscles and enhance circulation in addition to pushing her muscles to the point of exhaustion. This ultimately rejuvenates her body and mind, leaving her feeling revitalized and powerful.
Trainer Rebekah Santiago chooses to utilize a comprehensive Pilates routine that engages her entire body, incorporating her own bodyweight, ankle weights, resistance bands, or any combination of these. The level of exertion varies based on her personal state of mind and the duration of the workout can range from 30 minutes to an hour.
If you don’t have a reformer, give this 10-minute Pilates workout for your butt and core a try using only your bodyweight. Additionally, you can engage your muscles and practice breathing by following any of these enjoyable Pilates workout videos that require less than 25 minutes.
8. Cardio and core work
When it comes to Dogpound Los Angeles trainer Matt Tralli, there is no better way to start the day than by hitting the pavement. Tralli begins his day with a run that ranges from two to four miles. Following his run, he incorporates a seven-minute abs routine. This routine comprises 14 core exercises, with each exercise lasting 30 seconds. According to Tralli, the routine is simple to follow and can be completed within the span of 30 to 45 minutes, encompassing both aspects.
9. An outdoor run
McEwen has always been a distance runner, which explains why she seeks stress relief by running along the beach. In instances where she feels highly concentrated and determined, she carries out interval runs with fast-paced music on bustling city streets. Conversely, if she requires alone time and reflection, she runs along the beach while listening to a podcast.
10. Dancing
If you have a love for dancing, there is some positive news for you as engaging in this type of physical activity can lower stress levels. According to a recent study, participating in dance for a minimum of 150 minutes per week resulted in a reduction of stress, as well as symptoms related to depression and anxiety.
Many forms of dance, in addition to being a beneficial exercise for the heart, involve physical proximity with a companion, facilitating the release of oxytocin. A study determined that tango dancing might have similar stress, anxiety, and depression reduction effects as practicing mindfulness meditation.
11. Stretching
At certain moments, it is necessary to proceed at a slower pace and engage in stretching and breathing exercises. Furthermore, it is recommended to always perform a warm-up routine before commencing any activity and stretch your muscles to prevent injuries.
Before you rush off somewhere after exercising, reconsider and take a moment to stretch your muscles. Engaging in post-workout stretches can alleviate tension, alleviate stress, and aid in decreasing both stress and cortisol levels.
