Any type of exercise will help reduce stress, according to the American Council on Exercise. The health benefits that come with regular physical activity can reduce many of the symptoms of stress -- such as tension, anxiety and sleeplessness -- and will ward off many stress-related chronic diseases like hypertension. Exercise releases endorphins, which provide up to two hours of calm feelings, and the repetitious motion of aerobic activity like jogging can lead to a sort of meditative state. Certain exercises are more stress-relieving than others, though, especially when the workout involves the mind rather than the body.
Yoga
Yoga is well-known for its stress-relieving capabilities. Yoga has been used for centuries to reduce stress, improve the mind-body connection and promote overall fitness. A 2004 study by the University of the West Indies found that the muscle control, discipline, concentration and breathing techniques taught by yoga increase muscular strength, flexibility, oxygen consumption and hormone function. This leads to an improved response to stress and a reduced risk of cardio-respiratory disease. Yoga is variable enough that it can be done by people of any age or fitness level -- most of the poses include modifications that allow for muscle weakness, lack of flexibility or previous injury. Many yoga studios offer a pay-as-you go plan that allows you to try out a class or two before you commit to yoga long-term.
Tai Chi
Tai chi is another ancient practice that emphasizes the mind-body connection. Tai chi is a series of movements, usually circular, performed in a slow, graceful movement. Concentration is on form and fluidity instead of strength and flexibility, and the exercise involves continuous movement instead of static poses. A 2005 study in the Journal of Pediatric Health Care found that middle-school children enrolled in a five-week tai chi class experienced a greater sense of calm and relaxation, better sleep, less reactivity and better self-awareness. Harvard Medical School suggests that tai chi may also help people with some chronic diseases including arthritis, hypertension, heart disease and low bone density.
Recreational Sports
The American Council on Exercise recommends recreational sports like tennis, volleyball or squash to relieve stress. These sports require you to work hard enough that you deplete your stress-inducing adrenaline stores, and the comraderie of playing against another person can get your attention away from the source of your stress and onto the game. Play any sport you like, and choose one that you like enough to play often. Twenty minutes per day at least six days per week will give you maximum stress relief.
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