While strengthening and toning the body, exercise also has a positive influence on the mind. According to the American Council on Exercise, regular physical activity reduces anxiety and relaxes you even 90 to 120 minutes after your workout. The type of exercise that reduces stress is largely dependent upon your preferences, but there are specific exercises that are known to decrease anxiety and improve mental well-being.
Yoga and Meditation
Yoga is referred to as "mind-body exercise" for good reason. The practice challenges you to improve strength and flexibility physically while you are challenged mentally to balance and focus. The connection between yoga and stress relief is well-established, but the type of yoga you choose is important to the amount of benefit you gain. Challenging yoga poses and fast-moving classes such as in Vinyasa-style yoga may stress you if you are new to the activity. Begin with a slower-paced, meditative style such as a variation of Hatha yoga. If you are up for the challenge but want more meditation seek out a Jivamukti. It combines Vinyasa poses with meditation and affirmation.
Quick Breaks
You don't need to carve out a large block of time to exercise for reducing stress. While you will need to get the heart pumping for at least 10 minutes to benefit cardiovascular health, you can give yourself a mental break and calm your mind in less time. A five-minute walk or stretching and deep breathing, can give you a break from a stressful situation and help you return to it mentally refreshed and ready to refocus.
Exercise You Enjoy
When you force yourself to exercise by participating in an activity you don't enjoy, exercise becomes a chore. It becomes another thing on an already long task list and more of a stressor than a stress reliever. The Mayo Clinic recommends doing what you love to ensure that exercise reduces your stress levels. You may be tempted by the number of calories a trendy class will burn or by success stories of runners, but if you dislike group classes and running, there is no need to force yourself to do it. Join a team sport, take up power walking or start cycling, and choose to do only physical activities you enjoy.
