Exercise plays an important role in the connection between body and mind. It can ease physical problems as well as mental ones. When it comes to mental health, regular physical activity reduces symptoms of depression and anxiety and can improve overall well-being [1], which is why both physical and mental exercises can bring real relief in stressful times.
Regular exercise helps people maintain their physical and mental well-being, both in everyday life and during difficult life events. Exercise will not make stress disappear, but it can reduce the emotional intensity you feel, clear your thoughts and help you deal with problems more calmly [2].
The following exercises, most of which you can do at home, can help bring relief from stress.
1. Tai Chi
Tai chi, also known as tai chi chuan, originated as an ancient martial art in China. It involves a series of slow, gentle movements and postures combined with a meditative state of mind and controlled breathing [3], which is why people often call it “meditation in motion”. Tai chi requires no equipment, and you can easily learn it through online classes or videos. Besides helping with stress, it has other health benefits as well.
2. Qigong
Qigong is an exercise that helps to reduce stress. It is very similar to Tai Chi. It has a meditative approach to reducing stress. To do Qigong, one just needs the help of online videos. Practicing it for 10-15 minutes twice a day by focusing on breath relaxes the nervous system and helps to reduce stress.
3. Walking
Walking is one of the easiest exercises to do and costs nothing. You can walk indoors or outside. It improves blood flow and gives your mind a break from daily pressures, both of which can help reduce stress. A walk of 10–30 minutes a day can be very beneficial for lowering stress levels.
4. Yoga
Yoga is one of the most effective exercises for relieving stress and anxiety that can be practiced at any place with almost no hurdle or expenses. Practicing yoga increases mental focus and calmness of mind, which is very essential to managing stress.
It brings clarity of mind and also enhances physical strength, which at the end of the day helps to increase confidence and remove unnecessary thoughts, which gives relief from stress. Doing it 15-30 minutes daily is very beneficial. Some of the easy and postures of yoga are- Sukhasana, Uttanasana, Sasangasana, Halasana, Padmasana, Vajrasana etc.
5. Dancing
Doctors at our mental hospital in Pune emphasize that dancing is a way of fun as well as reducing stress. The best part of this exercise is that there are no such “rules” or “do’s & don’ts”. Studies have already shown that dance is equally important as therapy.
There are many ways to do it, like- freestyle, classical, contemporary, hip-hop, or just swing. Dancing makes an individual feel happy and has immense health benefits besides reducing stress. One just needs good music to dance for 15-20 minutes daily.
6. Gardening
Gardening is not just getting one’s hands dirty. Rather, it helps to burn calories, gives immense enjoyment, and helps to reduce stress amazingly. It also uplifts one’s creativity and mood.
It gives a feeling of creating something, which helps to put aside all the other negative thoughts. One just needs gardening tools for practicing gardening. Doing it 20-30 minutes twice a week can be a very beneficial exercise to reduce stress and depression.
7. Pilates
This is one of the most effective exercises to live a stress-free life. It can help increase flexibility, mental awareness and decrease stress and anxiety. In this exercise, some breathing techniques are used, which release muscle tension and pump more oxygen into the brain. Doing it for 30-45 minutes a few days a week can be very beneficial for reducing stress.
8. Tabata Push-Up Drill
If all the aforesaid exercises are proved very low impactful and slow, then comes the Tabata Pushup Drill. It is an exhausting exercise, which can help you release your calories as well as stress.
To do this drill, first, you need to choose among some exercises like push up, jumping rope, or jumping jacks, then you have to perform it for 20 seconds and take a break of 10 seconds. Repeating these eight rounds daily can be very beneficial for reducing the level of stress.
9. Meditation
Meditation involves cutting out distractions and focusing your attention on one thing. It can help you react more calmly to your emotions and thoughts, including those that cause stress [4]. Meditating for 20–30 minutes once or twice a day can noticeably lower stress. Guidance from a trained instructor can help you practise it correctly.
10. Progressive Muscle Relaxation
By doing progressive muscle relaxation one can reduce both stress and muscle stiffness. To practice it, you need to tighten the muscle group and hold it for 20 seconds, and then slowly release it. Doing this for 15-20 minutes twice a day is a very beneficial exercise to relieve stress and anxiety.
Final Word
Hopefully, you now have a good range of exercises to practise for a calmer life. Do not ignore ongoing stress, as it can affect your mental and physical health, your relationships and your work, and may lead some people towards unhealthy coping habits such as substance use.
Try these exercises and find the ones that work best for you. Small, regular steps can make a real difference. If stress still feels hard to manage, speaking to a mental health professional can help, and support is always available.
