Try These 8 Exercises To Help You Reduce Stress

Last updated on : April 28 2022

Yoga class

Do you feel like you're constantly under pressure? If so, you're not alone. Stress is a part of life for many people and is a serious contributor to the mental and physical health issues we may experience.

Stress can lead to all sorts of health problems, making it difficult to focus on anything else. However, specific exercises can help reduce stress levels and make you feel more relaxed.

We all know that exercise is good for us, but what you may not know is that it's also great for reducing stress. Exercise releases endorphins, which have mood-boosting effects and can help to combat stress.

This blog post discusses some excellent stress buster exercises and how combining them with self-love makes stress relief so much more effective.

Why Is Exercising Important For Our Everyday Life?

Exercising is one of the best ways to reduce stress and stay healthy and fit. Exercise releases endorphins that help improve your mood, decrease anxiety, manage stress better, and improve sleep.

You should take part in moderate exercise for about 30 minutes per day, five days a week. Although, any time voluntarily spent taking part in any activity that you enjoy can reduce stress.

How Does Exercise Help You To Cope With Stress?

To begin with, when we are under a lot of stress, our body releases cortisol in large amounts, which is a hormone that increases the amount of sugar in the blood and increases blood flow to muscles for fast energy.

Cortisol is usually released in emergencies when the body needs to fight-or-flight. This hormone will help you become awake, alert, and ready for physical activity during emergencies.

However, cortisol also causes side effects that are associated with stress. For example, it can cause fatigue and weaken the immune system.

It is known that cortisol levels increase during exercise. However, regularly exercising can reduce stress by controlling cortisol levels in the body.

How Much Exercise Is Necessary For Stress Reduction?

We should take part in moderate physical activity for about 30 minutes per day, five days a week. You can do it easily by participating in activities of your choice, such as walking, running, cycling, dancing, yoga, or playing team sports. 

It will help you to reduce stress and keep you healthy.

However, if you are experiencing severe stress, it is recommended to participate in a session of activity that you enjoy for about 3-5 hours per week.

Top 8 Exercises That Help You Relieve Stress

Although any form of regular exercise will help you overcome stress, specific stress-relieving exercises help you release more endorphins.

These are the eight best exercises to reduce stress:

1. Jumping Rope

Jumping rope is one of the most effective exercises for burning calories, but above all, it is a magnificent cardiovascular workout.

The impact on the legs and buttocks is enormous. Not to mention that jumping rope in groups is even more beneficial, given the added release of endorphins caused by socializing with other people.

If you can't find partners, why not consider using a rebounder? It will be almost as effective and take up less space.

2. Lifting Weights

Using dumbbells

Unleashing your feelings in a gym class can help you get rid of tension. Resistance exercises relieve stress and enable you to relax faster.

If you want to boost your physique, weight lifting is a great way to release endorphins and burn off stress.

The anaerobic exercises help you strengthen the muscles in the arms and legs, increasing your endurance and well-being.  

Weightlifting can be an excellent means of relieving pressure when performed regularly, but if you want to try something new, why not give bodybuilding a go?

3. Yoga 

It is not for nothing that yoga is one of the best methods to reduce stress and anxiety. Yoga combines relaxation with concentration while strengthening the muscles through resistance training.

Most sessions are performed in silence or with calming music, which helps people who suffer from nervousness.

The discipline involves a series of complex movements and poses that tone the muscles holistically.

A yoga session also has an emotional effect; it helps you let go of your thoughts and feel inwardly calm.

4. Aerobic Exercises With Dumbbells

A good aerobic workout will help you burn over 400 calories in an hour and will help reduce your stress levels if you are eating a lot. 

Gyms are full of machines used to perform aerobic workouts, from cross-country machines and steppers to treadmills and rowing ergometers.

But why not pick up some dumbbells instead? Dumbbells allow you to precisely work out large muscle groups, toning your arms and legs.

5. Cycling

Cycling is an excellent alternative to running that helps you work out different body parts and burn calories.

When cycling outdoors, it is easy to find yourself alone in nature, which has a calming effect on most people.

If this sounds like your idea of relaxation, why not try using a stationary bike? Cycling is an aerobic exercise that you can do anywhere, and a stationary bike has the advantage of not requiring much space.

6. Playing Tennis

Tennis is one of the best ways to get over stress during the day. It is an excellent form of exercise that combines aerobic activity with resistance training, allowing you to tone your legs, arms, and chest muscles.

And on top of being fun too, you have to run around a lot, which is excellent news for those looking to burn calories. 

7. Dancing

Dancing doesn't require any equipment or space. You can dance whenever you want and as much as you want, so it is the ideal exercise to reduce stress at home.

It allows you to not only tone your muscles but also release endorphins through movement, all the while enjoying yourself.

8. Swimming

Swimming allows you to relax completely, which is one of its great benefits. In the water, you are weightless, and nothing matters except the movement of your body.

Swimming is also an excellent aerobic workout that tones up all the major muscle groups in the body.   

Finally, it has no negative impact on the joints; quite the opposite, in fact, given its low-impact nature.

Bonus Section - Try Combining Exercise With Self-Love

The best way to reduce stress is through combining exercise and self-love. You will improve not only physical health but also mental health.

Here are a few go-to methods you can use, in addition to exercise, when things get tough. 

1. Listening To Music

Listening to music

Listening to your favorite tunes can be very relaxing. A 2005 study found that people who listened to music they liked felt less stress after listening than before they started listening.

So listen to some of your favorite songs and let the stress drift away!

2. Spending Time With Friends

Spending time with your friends is a great way to reduce stress. You might have fun or relax while you're together.

Also, having a few friends to exercise with is a perfect way to combine the stress-busting techniques of exercising and socializing. 

If you can't train together with friends, it's still a good idea to get some exercise before going out to meet friends or on a date — doing so will leave you feeling refreshed and less stressed for the meetup.  

3. Reading     

Sometimes, reading can help reduce stress. A good book may also help you relax faster after a stressful day at school or work.

Not into reading books? Try flipping through some magazines.

4. Relaxing Before Bedtime

It might be difficult to unwind in the evening when your brain is full of everything you need to do the next day.

Try relaxing before bedtime to help yourself fall asleep faster. A warm bath or a yoga session might do the trick. 

5. Journaling

Journaling is another way to let go of stress and worry.

When you write down the things on your mind, it helps categorize your thoughts and address your negative thinking. 

And don't worry about how it sounds or if it makes sense - your journal is for your eyes only. 

6. Meditation

Meditation also helps reduce stress. It teaches you how to relax and focus only on the present moment instead of worrying about what happened or will happen next.

You can learn more about meditation at a yoga class or by taking a course with a meditation teacher.

7. Practising Deep Breathing

Deep breathing exercises help lower blood pressure and mental stress through progressive muscle relaxation. 

Combining stress relief exercises with deep breathing techniques offers multiple health benefits, including stress relief. 

Bottom Line

Stress is a part of life. We all experience it at some point, and sometimes it can be challenging to manage. When stress gets too much, it can hurt our physical and mental health.

That's why it's essential to find ways to reduce stress and keep it under control. This blog post discusses the top exercises that can help reduce stress levels and improve your overall well-being, with a bonus section on self-love.

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