5 Workouts That Help Relieve Stress

According to the Anxiety and Depression Association of America or ADAA, seven out of ten adults suffer from stress and anxiety.

ADAA also said that exercise is the best stress buster. Whether it is pressure from work, problems in life, or even cyberbullying, working out can help calm one's mind.

The association suggests that a peaceful mind can stop one from experiencing physical and mental harm.

Working out helps improve blood circulation and arouses the discharge of endorphins, or what most know as the "feel good" hormones.

With only a few good minutes of exercise, we begin to feel all energized and revitalized. Working out will make you say "goodbye" to the feelings of fatigue, disturbance, and worry.

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5 Stress-Fighting Workouts

You don't need to commit to a hardcore workout to achieve positive results. You can begin slowly, then progressively build up to a fitness plan that is effective for you. Here are 5 of the best workouts that will help you relieve stress.

1. Stretching

If you're feeling all the stress in your neck or shoulders while you're hooked up to your laptop during a hectic day at work, stretching is one of the best ways to ease that tension.

According to the American Council for Exercise, by releasing some of your physical muscle tension by stretching, you get less emotionally stressed. 

Harvard says that you can gain a lot of benefits by merely stretching for only 10 minutes, for up to four times each week.

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2. Belly Breathing

Also called the "diaphragm breathing," belly breathing is a famous approach to stress reduction. According to experts, the diaphragm is a muscular sheet separating the lungs from the stomach and the other visceral organs.

Breathing in makes the diaphragm contract and move down. The lungs then expand to create negative air pressure, allowing you to breathe in air. Upon exhaling, your diagram then relaxes and moves upward; your lungs tighten, thus expelling air out.

3. Yoga

The so-called "classic practice" of yoga is so popular that many have identified it as a stress reliever. More so, the National Center for Complementary and Integrative Health says yoga also helps improve both emotional and mental health, and it also helps improve one's balance and strength.

In a 2018 study published in the International Journal of Prevention Medicine, it was found that practicing yoga three times a week for four consecutive weeks relieved stress and boosted mood.

If it is your first time practicing yoga, there are countless videos available online, and you'll find some that are easy to follow. Vinyasa and Hatha are two of the different yoga types you may find helpful as a newbie.

4. Pilates

This is one of the most sought-after workouts today that strengthens the body, improves flexibility, and reduces stress.

Since joining a class is not the best recommendation for now because of the pandemic, it is ideal to start doing the workout at home. You'll find various videos online, so there is definitely one that suits your stress-relieving needs.

5. Walking

If you are looking for a cost-effective, accessible, and guaranteed stress-relieving exercise, walking is a perfect choice. It strengthens the muscles and, at the same time, improves cardiovascular fitness.

In 2018, a Behavioral Sciences study presented that walking reduces stress-related hormone cortisol levels. It also improves how participants perceive emotional stress, especially when walking in nature.

You can definitely walk your stress away by simply wearing comfortable shoes and walking outfit. Then, search for a nearby hiking trail or park. Slowly increase your pace and your walk distance over time.

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