While some people choose to manage their stress with medications, massages or meditation, others choose exercise. According to the MayoClinic.com, “virtually any form of exercise can decrease the production of stress hormones and counteract your body’s natural stress response.” Exercise strengthens your body physically, mentally and emotionally. If you are overcome with stress, consider a regular exercise routine. Reducing stress with exercise requires only motivation and time, yet produces benefits beyond the scope of many other stress-relief techniques.
Step 1
Set fitness goals for yourself. Set simple goals if you are new to exercise, such as attending at least two group exercise classes per week or clocking in at least five hours of exercise per week. Setting goals not only keep you motivated, but also allow your mind to be distracted from other stressful situations. As you exercise, you will concentrate on achieving your goals, rather than thinking about your stress.
Step 2
Add it to your daily schedule. If you stress is caused by a hectic lifestyle, finding time for exercise may be difficult. To prevent exercising only sporadically, pencil the activity into your daily schedule at the beginning of every week or month. If necessary, split the activity into small increments on hectic days. For example, schedule in 10 minutes of exercise in the morning, 10 minutes in the afternoon and 10 minutes in the evening. Although it may seem like another daily chore at first, eventually you will learn to look forward to these scheduled exercise breaks.
Step 3
Choose exercises and activities that you enjoy. Although nearly all forms of exercise can effectively reduce stress, choosing exercises that you dislike will only add stress to your life. So, if you hate running, choosing swimming or biking instead. If you love stretching and moving your body in new ways, select yoga or dance classes.
Step 4
Ease into your new exercise routine slowly. Although you might be tempted to jump in at full speed, this opens you up to injuries and burn-out. Instead, start slowly and only increase your workout once you are comfortable at your current level. Injuring yourself not only adds additional stress to your life, but also hurts your motivation to continue exercising.
Step 5
Add variety to your routine. Rather than focusing on one main type of exercise, select several activities that you enjoy. Exercise variety not only provides health benefits, but also keeps you motivated to continue. So if you enjoy running, hiking, swimming, dancing and horseback riding, find a way to incorporate all of them into your regular exercise routine.
Step 6
Focus on the activity, not the stress. While you are exercising, do not allow your mind to become distracted with the stress in your life. If necessary, listen to music or watch television while working out. Focus on your breathing and how your body feels as you move through your workout.
