5 Of The Best Stress Relief Exercises For A Calm Mind & Body


, ,
5 Of The Best Stress Relief Exercises For A Calm Mind & Body

5 Of The Best Stress Relief Exercises For A Calm Mind & Body

On days when you have a lot to do but only have a limited time to get things done it’s easy to get really stressed out. Irrespective of the different lifestyles we lead, taking action to control our stress levels is a major priority.

Stress is an inevitable part of our lives that we simply can’t get away from. But the good news is that there are many ways with which we can actively de-stress and reduce our stress levels substantially. One the best ways to do this is by exercising

Why exercise? 

Well, physical activity in general reduces cortisol levels (our body’s stress hormones). Breaking a sweat and getting active allows your body to produce endorphins, which consequently help your mind and body to relax. This means you can get much better sleep quality, an improved mood and a clear mind throughout the day by practicing stress relief exercises

Sounds like a whole bundle of rewards that are really worth it doesn’t it? So the next time you feel overwhelmed by all that’s causing you a lot of stress, keep in mind that you can take action to reduce your stress by getting your body to move. 

Related: Stress is an inevitable part of our lives that we all have to handle. It all comes down to how good we take care of ourselves to reduce stress. Here are 8 Self Soothing Techniques to Reduce Stress.

Here are 5 Of The Best Stress Relief Exercises to Reduce Your Stress Levels: 

1. Stretch 

stress relief

Stretching keeps your muscles flexible, strong and healthy. You need that flexibility to maintain a range of motion in the joints. Without it, your muscles shorten, become tight and create tension which consequently causes stress. This puts you at risk for muscle damage and joint pain. Practicing a few revitalizing stretches can help stimulate your nervous system and reduce the production of those unwanted stress hormones that are ruining your mood. 

  1. Lie on your back with your legs straight and your hands on your abdomen. Inhale slowly through your nose and exhale gradually.
  2. Bring your knees to your chest while continuing to inhale and exhale. Make sure you’re not holding your breath — keep your breathing steady.
  3. Place your legs straight on the floor, lifting your right leg and bending it at the knees so your leg is at a 90-degree angle to the floor. Bring your right knee across your body until it touches the floor, making sure your shoulders remain flat. Use your left hand to push down your knee, increasing the stretch. Repeat on the other side.
  4. Lie flat on your back, pull in your feet until the soles of your shoes are touching, and spread your knees as far apart as possible. Finally, apply pressure with your hands. 

2. Tai Chi 

Tai Chi is an excellent way of working out while focusing on your breathing techniques that are guaranteed to calm your mind and body. 

It consists of easy, slow paced movements that ease your body yet work your muscles. It gradually strengthens your muscles and improves your flexibility and balance. Often described as meditation in motion, Tai Chi offers plenty of health benefits, of which reduced stress is included. 

Check out this video by Jake Mace on Tai Chi For Beginners to get started right away. 

3. Yoga 

Yoga offers us tools to cope with all the stress that overwhelms our mind.It combines poses with controlled breathing and mindfulness. When inner peace is hard to find, it’s time to tune into the body. 

The techniques involve figuring out where stress or panic lands in the body, and take our mind and breath there. There are many different styles, forms, and intensities, so you’ll never get bored of this wonderful stress relief exercise. Yoga can significantly reduce stress, lower blood pressure and lower heart rate. 

Check out this video by Mad Fit on Full Body Yoga for stress and anxiety relief. 

4. Walk

stress relief exercises

Walking may be one of the most overlooked stress relief exercises. It remarkably boosts endorphins which allows you to clear your head and puts you in a meditative state. Walking gives you more energy and reduces fatigue. You may consider taking a walk in a park or some place where there’s a lot of greenery since spending time outdoors in nature has been linked to stress reduction and improved attention and memory. 

5. Full Body Routine 

This Full Body Workout takes 15 minutes and you’re bound to feel much more calm while having your body toned at the same time. You’ll need a watch with a second hand and a mat or carpeted surface for these workouts. Do each exercise series for five to six minutes and repeat once. For the final three to five minutes, just sit in a cross-legged position with your eyes closed, breathing deeply.

1. Reverse plank to lower-back stretch:

Start by sitting with your hands on the floor next to your hips, fingers forward and palms flat, with your legs extended and chest arched toward the ceiling. Press into your feet and lift your hips as high as you can, holding for 30 seconds. Then, lie back and hug your knees into your chest and rock gently through the hips for 30 seconds.

2. Elbow plank to prone press-up:

You’ll start in plank position with your palms and forearms on the floor and your elbows under your shoulders. Keep your arms parallel and your legs extended behind you, forming a straight line from head to heels. Hold for 30 seconds and then lower your body to the floor, lifting your abs and chest while arching your upper back. Hold for 30 seconds.

3. Plié to full-seated bend:

Stand in a plié position, with your feet shoulder-width apart and turned out. Then, lift your arms overhead in a wide V position and bend your knees 90 degrees. Pulse up and down 2 inches for 30 seconds. Sit with your legs extended, hinge forward from your hips and grasp your feet, then hold for 30 seconds and breath deeply.

4. Front lunge to forward elbow fold:

Stand with feet hip-width apart and lunge forward with your left leg. Raise your hands overhead, palms facing each other, and return to start with your feet hip-width apart and knees slightly bent. Hinge forward, grasping opposite elbows and stay there for 20 to 30 seconds.

5. Side elbow plank to overhead reach:

Lie on your left side with hips stacked and elbows on the floor under your shoulder. Extend your right arm toward the ceiling and stagger your right foot in front of the left. Lift your hips, balancing on your lower arm and the edges of your feet, holding for 20 seconds. Lower your hips to the floor and arc your right arm overhead, reaching for 20 seconds. Switch sides.

Related: There’s more to stress than the fact that it’s overwhelming. Our mind and body are affected in ways you may not be aware of. Here’s Stress – How it Affects The Mind and Body.

5 Of The Best Stress Relief Exercises For A Calm Mind & Body

— Share —

— About the Author —

Leave a Reply

Up Next

30+ Truths About Diet Culture, Eating Disorders, And The Process of Healing

Honest Truths About Diet Culture And Eating Disorders

Diet culture impacts so many people all over the world, and unfortunately, much of it’s impact is negative and harmful. If you are struggling with an eating disorder, then you’ve come to the right place. These truths about diet culture will help you understand it’s repercussions, and motivate you to live your life in a much healthier way.

If you are struggling with food or an eating disorder, these helpful points may offer you the nudge you need to change your relationship with food.

Related: Diving into Diet Culture Definition: 5 Startli

Up Next

The Science Of Sleep: 7 Tips For Fixing Your Sleep Schedule Like A Pro

The Science Of Sleep: Tips To Fix Your Sleep Schedule

Do you ever wake up feeling groggy, tired, and lacking the energy to tackle the day ahead? Many people struggle with sleep-related issues that can significantly impact their overall well-being. However, understanding the science of sleep can help you unlock the secret to better health and enhanced productivity. 

Let’s explore the fascinating world of sleep, discuss the importance of sleep for productivity, and learn some practical tips on how to fix your sleep schedule. So, grab a cozy blanket, settle in, and let’s explore the science of sleep together.

The Science of Sleep: Unveiling the Mysteries of Slumber

Sleep is a complex biological process that involves intricate interactions

Up Next

Is It Contamination OCD? 10 Concerning Signs You Shouldn’t Ignore

Clear Contamination OCD Symptoms You Shouldn't Ignore

Ever feel like you just can’t shake off those nagging thoughts or feeling that something is dirty? Maybe you find yourself washing your hands until they’re raw and bleeding, or avoiding certain places because they don’t feel clean enough. All these signs point to contamination OCD that you didn’t realize you might have.

But fear not, you’re not alone, and there are ways to manage it.

Before we get into the signs and treatment, below are some of the reasons behind what causes Contamination OCD symptoms.

Up Next

Why The Best Time To Have Coffee Isn’t Right When You Wake Up!

Best Time To Have Coffee: Reasons It's Not Early Morning

Are you part of the club that can’t even think about starting their day without the warm embrace of a good ole cuppa? You might want to rethink your morning ritual because it turns out the best time to have coffee in the morning is not when you’re up on an empty stomach.

Although chugging down a steaming cup of coffee sounds like the perfect way to kickstart the day, there is growing evidence that suggests why you shouldn’t drink coffee first thing in the morning and wait a little longer before taking your first sip. 

So, let’s examine what’s the best time to drink coffee in the morning and why you should refrain from an early morning brew.

So, what is the best time to have coffee in the morni

Up Next

The Healing Power: How Empathy Boosts Your Immune System

How Empathy Can Improve Your Immune Response: Best Way

Empathy isn’t just about understanding others—it could boost your health too. Learn how empathy can improve your immune response and be a unique pathway to well-being.

How does empathy work on a biological level to boost your immune system? 

Research indicates that you can heal faster when your body receives messages such empathy, kindness, and tolerance. These trigger an initial immune response—then your body’s natural healing forces can kick in too.

Up Next

Why Cameron Diaz Supports Separate Bedrooms For Couples: Is It Key To A Happier Marriage?

Separate Bedrooms For Couples: Strong Reasons Why

In a world where we are always sharing everything, Cameron Diaz has a fresh take on love: separate bedrooms for couples. Yes, you heard that right!

The actor has recently been in a conversation about how couples who sleep in separate beds are happier — and it’s got us questioning everything too.

Why Do We Need Separate Bedrooms For Couples?

You’re lying in bed, ready to drift off to sleep when you hear it… A chainsaw-like noise ringing through your ears. It’s your partner’s snoring — and it’s not the cute gentl

Up Next

The Different Types Of Sleeping Positions And Their Impact On Your Health

Sleeping Types of Sleeping Positions and Their Benefits

Did you know that we spend about one-third of our life sleeping or at least trying to fall asleep? Most of us love to sleep. It helps us rest, reset and rejuvenate. But all of us have our own favorite sleeping positions and different types of sleeping position can offer different benefits. 

Well, there are mainly three types of sleeping positions – back, side, and stomach. While the position may vary a bit depending on the sleeper, these three positions are among the most popular. But which one is the perfect posture to sleep? And how does sleeping position affect health?

That’s what we are here to find out today. Whether you sleep on your side, back or stomach, it is essential to know about the different types of sleeping position and how it can affect our health so that you can have comfortable and uninterrupted sl