7 Stress-Relieving Exercises or Workouts for a Healthy Mind and Body

 In today’s fast paced life, maintaining work-life balance is essential.  It is very common to develop conditions such as stress and anxiety while balancing all the aspects in our life  

Gradually with time, stress has become a part of our life. As our mind and body are going through stress, it releases hormones such as cortisol and adrenaline. It becomes essential to balance these hormones in order to prevent oneself from disorders, such as hypertension, anxiety, restlessness, etc.  

Therefore, it is the need of the hour to stay physically fit and indulge oneself in stress-relieving workouts. These can help an individual in reducing mental tensions as well as help in maintaining a stress-free mind and a healthy body.  

Stress - relieving workouts to maintain a healthy mind and body 

To boost your  energy level and relax your mind , you  should incorporate  the following  stress -relieving workouts into your daily routine that are effective and time-tested remedies for a healthy mind and body.   

1. Yoga 

Yoga is an exceptional stress-relieving workout due to its integration of physical postures, breath control, and mindfulness. During a Yoga session, our body releases endorphins, also known as ‘feel good’ hormones which effectively reduce stress and promote relaxation. 

• Beginners can start with a 20-minute session including 3 - 4 basic yoga poses, such as Child pose, Cat-cow, warrior (Virabhadrasana) and Kapal Bhaati .  
• Once you advance, you can gradually build up to 30-60 minutes by exploring more advanced poses such as Chakrasana, Astavakrasana etc., and practicing 3-4 times a week.  

2. Deep Breathing 

Deep breathing is one of the simplest yet most effective stress-relieving workouts that can be practiced by anyone, sitting or lying down in a comfortable position. It is a form of mindful breathing that focuses on deep breaths to activate the body's nervous system, promoting relaxation and reducing stress levels. 

• Sit straight in a comfortable position preferably in a peaceful area, while performing any mindful breathing activity. Take a deep breath and exhale slowly. Continue this process for 5-10 minutes, focusing on the rise and fall of your abdomen. 
• As you get advanced, you can include more complex forms such as Nadi sodhana, Kapalbhati and Bhamri. 

3. Running 

Running is an excellent form of aerobic activity that is beneficial for stress relieving and reducing anxiety. You can download a physical fitness app to count your daily steps and record your daily progress. Regular running workouts also support better sleep and cognitive function, contributing to a more healthy mind and body. 

• Do warm up exercises like light jogging or stretching exercises before a long run session. 
• Try to aim for at least 30 minutes of long running, 3-5 times a week. You can break this into shorter sessions, such as 3 sets of 10-minute runs. 

4. Cycling 

Cycling is an excellent stress- relieving outdoor activity which can be refreshing and energetic. Its rhythmic movement allows you to reduce anxiety after a long hectic day thereby contributing to overall well-being. 

• 20-30 minutes of cycling at a moderate pace regularly can act as a natural mood enhancer that helps in reducing anxiety thereby increasing your endorphin level. 
• As your fitness improves, you can increase the duration up to 1 hour or beyond according to your capacity.  

5. Swimming 

Being a low impact workout, swimming is an excellent stress-relieving workout. Swimming releases endorphins which enhances mood and reduces anxiety. Apart from mental relaxation, swimming can also provide a better cardiovascular health, muscle strength, and flexibility. 

• If you are a beginner, you should start with simpler strokes like freestyle or backstroke by maintaining proper technique. 
• Once you are familiar with its techniques and forms, you can start with varied strokes at a moderate intensity.  

6. Walking meditation 

Walking meditation is an excellent stress relieving exercise that manages stress by increasing awareness of one's body and surroundings. This exercise is an ideal way to make you feel more in control of your thoughts and emotions. It can also help you improve your mood and sense of well-being.  

• For an effective walking meditation session, find a calm and safe area to walk. 
• Walk for 15 - 20 mins at a slow and moderate pace so that you can focus on your each step and breathing pattern. This will help you coordinate your body and mind simultaneously. 

7. Dance 

Dancing is an energizing and stress buster workout for a healthy mind and body.  It is a fun and energizing way to manage stress and boost your overall well-being. 

• Perform a 2 mins warm up to prepare your muscles and heart functioning for this aerobic exercise that involves continuous, rhythmic activities. 
• Varied dance forms such as Zumba, Hip - Hop, contemporary dance, etc improves cardiovascular health, burns calories, focus as well as relieves stress.  

Conclusion 

Incorporating stress relieving exercise into the daily routine is an effective way to maintain a healthy mind and body. By following this diverse and effective​​​​ stress - relieving workout plan, you can not only manage your stress level but also have a balanced lifestyle. Embrace a healthier lifestyle to welcome a healthy future ahead.