Best exercise for stress reduction

Aerobic exercise may be the best to get stress-relieving benefits. Aerobic exercise increases your heart rate, which releases endorphins in the brain. Learn more about the best exercises for stress reduction.

The best stress-reducing exercises

  • Brisk walking.
  • Jogging or running.
  • Swimming.
  • Cycling.
  • Dancing.
  • Boxing.
  • HIIT workouts.

Aerobic exercise increases your heart rate, which “releases endorphins in the brain. These neurochemicals are feel-good chemicals that make you more resilient. Resilience helps you cope with stressful situations healthily.

Excellent examples of aerobic exercises that can reduce stress and anxiety include:

  • Brisk walking. Perhaps the easiest way to get some stress-relieving exercise is to take a brisk walk. A 10-minute walk may be enough to restore calm and may be as helpful as a 45-minute or longer walk in reducing stress and anxiety.
  • Jogging or running. If your joints can do it, try to increase the pace to release even more anxiety by jogging or running. Just make sure you have a safe route and shoes that support and cushion your feet.
  • Swimming. A full-body workout, swimming is excellent for the cardiovascular system. It offers some resistance training elements because water is denser than air and will resist your movements more than when you move ashore. Being immersed in water can also be very soothing for some people and provide an even better stress reduction.
  • Cycling. Cycling is easy for the joints and can provide a heart-pumping workout. Just do not forget the helmet and watch out for cars and potholes. Or hop on a desktop cycle for the safest option.
  • Dancing. Is there anything more life-affirming or joyful than just making a move to good music? Dancing can be one way to relieve stress while getting a solid workout. It can also be an intensely social activity, which can also help promote a sense of connection and support and help you further feel less anxious.
  • Boxing. When you get really stressed or angry, do you ever want to hit something? Well, if you have a punching bag or a sparring partner, boxing can be a great way to burn off stress.
  • HIIT workouts. High-intensity interval training causes the heart to pump quickly by mixing aerobic, anaerobic, and strength elements into a compact training session that can significantly benefit health and well-being.

Other stress-relieving physical activities

Exercises that may be less intense but helpful in restoring calm and relieving stress include:

  • Yoga or tai chi. Yoga is often seen as the gold standard for exercise to relieve stress or anxiety. Another gentle practice called tai chi matches slow, conscious movements with breathing exercises. Whether you do an aerobic hot house yoga exercise that makes you sweat or a super gentle breathing and stretching practice that hardly works as an exercise, yoga and tai chi can connect the mental and physical parts to the great benefit of the body and sin.
  • Breathing exercises are a powerful tool to help you calm down and re-center yourself when dealing with stress or anxiety. One of the best anxiety-relieving aspects of yoga is connecting the breath to movement.
  • Gardening can get you moving and more physically active than you may be aware of. Stretching, bending, digging, and carrying plants, soil, or a full watering can around the garden train several muscles and increase your heart rate a little while helping you beautify the space and calm the mind.
  • Sometimes also called forest swimming, getting out into nature to enjoy a leisurely walk in the woods or along a waterfront can do wonders for relieving anxiety and stress.
  • Stretching. Even a gentle stretching program can allow you to move within mobility limitations and focus on your physical health to relieve stress and anxiety.

Which exercise is best?

As for which exercise is best, the one you can stick to regularly and enjoy the most is probably the best option because you are more likely to participate in that activity regularly. If you hate running but like to dance, you can choose dance training.

No prescription amounts can magically relieve all your stress when it comes to how much exercise you should get to get rid of stress. Instead, it would be best to exercise as often as your schedule allows without putting yourself at risk of injury. Always set reasonable goals for your training.

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