Relieving stress through exercise: a jogger taking a quick break and sitting against a tree.

Reducing stress through exercise

Exercise can help you to feel less stressed and to stay fit at the same time. The most important questions are which types of physical activity are the best for reducing stress and what is the best way to stay fit and stress-free in everyday life? This article provides answers to important questions about physical activity, stress relief, and staying fit in everyday life. It also discusses the benefits of different sports.

Reducing your stress through exercise: a cyclist on a mountain bike riding past a lake.

How does exercise help to reduce stress?
The best types of sports for reducing stress
Tips on keeping fit and staying motivated

How does exercise help to reduce stress?

Playing sports is great a way to keep fit. Exercise also has a positive effect on your well-being and has been proven to reduce stress. Below you can find out more about how this exactly works:

When you are exercising happiness hormones such as endorphins and serotonin are released. These positive hormones reduce our stress hormones, which makes you feel more relaxed.
Exercising helps you to focus solely on your movements for a certain period of time. Whilst being active your brain is more focused on the different exercises, which leads to an automatic decrease in your stress level.
Exercising also boosts your metabolism and improves your circulation. This makes you feel more relaxed and physically better.
Regular exercise can improve the quality of your sleep and help you recover after a stressful day.

The best types of sports for reducing stress

There are a variety of ways to keep active to lower your stress level. Pick a sporting activity that you are interested in to keep yourself motivated:

What type of exercises do you enjoy doing?
Would you rather exercise at home or outside?
Do you prefer to be on your own or in a team?

Below we have listed different types of sports to help you choose. There is something for everyone from calm and meditative activities to energetic workouts.

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Reducing stress with exercise: a man jogging through a park.

Running

How about running? Running regularly can help to relax your muscles and calm the nervous system. This will help you to stay calm and more relaxed in stressful situations.

Running can help to relief stress. Try running for about 30 to 60 minutes every other day.

Nordic Walking

Going Nordic walking is a fantastic way to switch off and to reduce stress. Nordic walking is a full body workout as you will need to use your legs, arms and upper body. You can find your own rhythm, which will help you to relax and feel calmer. For more information on Nordic Walking have a look at the following article: Walking & Nordic Walking for beginners.

Cycling

Cycling is great for reducing stress and it gives you a steady sequence of movements, strengthens your cardiovascular system and your endurance. You'll be physically and mentally fitter and less likely to feel down due to stress.

Yoga

Yoga is very relaxing and it can be done at home or in a class. Yoga connects your body and mind and helps you to find inner peace. The beauty is that you can start yoga at any age. In the following guide you can find more tips and information on how to get started with yoga: Yoga for beginners.

Swimming

Swimming is the ideal sport for anyone that loves being in the water. Lots of people enjoy going swimming in the morning before starting their day. In the water you feel almost weightless and it will strengthen all your muscles. If you are feeling quite stressed, then why not dive in and do some lengths.

Team sports and classes

Some people feel more motivated and can reduce their stress levels when they attend fitness classes or play team sports. Dance classes can be great fun and an excellent way to keep fit. There are different types of dance classes available such as Zumba or Salsa. The advantage of attending a dance lesson is that everyone has a common goal.

Other types of sports that have been proven to reduce stress are football, basketball, martial arts or racket sports such as tennis.

You don’t necessarily need to do an endurance sport to help relieve stress. When it comes to exercising it’s important to choose something that you enjoy doing and makes you feel motivated. If you have a hectic lifestyle or a stressful job it is a good idea to do a workout that is not too physically demanding.

Keeping active to reduce stress: a group of women dancing together in a dance class.

Tips on keeping fit and staying motivated

Exercise is the key to having a good balance in your stressful everyday life. The tips below will help you to motivate yourself to keep active:

Find time in your daily routine to exercise. Going to a sports club or attending lessons will help you to get into a weekly routine. If you prefer to exercise at home, you can integrate your workout into your morning or evening routine. Exercising during your lunch break is also an excellent way of keeping fit and destressing. If you would rather exercise in the morning put your sportswear next to your bed and when you get up you can start your workout straight away.
Find something that motivates you. Our tips below will help you to feel motivated so that you enjoy exercising:
- Listen to your favourite playlist whilst working out.
- Meet up with friends and exercise together.
- Plan a delicious meal that you are going to eat after exercising.
Be proud of yourself when making small improvements. When getting started don’t try to do too much at once or do very long workouts. Start with short workouts that suit your fitness level and with time you can gradually increase it. This way you won't put yourself under too much pressure and you will enjoy exercising.

Set yourself daily exercise goals to help yourself keep active. As a general rule, you should exercise for at least 30 minutes per day. A pedometer can help you to count your steps and be more active. You can also find more tips on everyday exercise in our guide "Fitness at home and on the go: tips for a more active lifestyle".

Conclusion: exercising to reduce stress

Exercise is a miracle when it comes to managing stress. Working out and playing sports will make you feel less stressed and you will immediately feel more relaxed. There are a variety of sports that are great for relieving stress such as running, cycling, swimming or dancing. The important thing is to find a form of exercise that you enjoy doing. By doing so, you will feel more motivated and it is also easier to integrate it into your daily routine.

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