When you exercise, your body releases endorphins, the feel-good hormones that can reduce stress and help you feel better. So if you've been dealing with anxiety or stress, starting a regular exercise program can help you reduce these feelings. Diet is also essentially connected to stress, as eating food low in nutrition and high in sugars can put your body into overwork mode.
Step 1
Try exercising outdoors. Fresh air and the contact with nature can do wonders for stress. The Ace Fitness website recommends working out away from the office or corporate fitness centers, so you don't have the added stress of being on work grounds while you're trying to exercise. A city park would do, but if you can get away and try hiking, backpacking or climbing, even better.
Step 2
Take a 10-minute break for every 90 minutes of work. Ace Fitness considers these natural work-break periods. Use these breaks to stretch, do lunges or squats or try pushups against the wall (or the floor if you're more daring).
Step 3
Take up a sport rather than going to the gym for regular aerobics classes. Sports such as doubles tennis, soccer or squash will help you get rid of excess adrenaline, and work your muscles and your cardiovascular system. Because you're having fun, you are also more likely to keep it up for longer. Group sports are great for building relationships and releasing stress. Avoid competitive games, though, as those can turn out to be a source of stress.
Step 4
Work out on your own if crowds make you uncomfortable. If you're stressing about the way you look or because you can't keep up with those around you, hit the machines at the gym rather than joining a step class. Or go for bike rides or jogs in your neighborhood rather than hitting the treadmill at the gym.
Step 5
Avoid stimulants such as coffee and alcohol. They will give you a momentary boost of energy or make you seem relaxed, but they put your system in a state of heightened agitation in the long run. They will also cause you to crash, increasing the stress put on your body to keep it working properly.
Step 6
Limit the amount of refined sugars and highly processed foods you eat. These cause a peak in your blood sugar and lead your body to releasing insulin, which in turn can affect your energy levels and mood. Instead, choose complex carbohydrates such as whole grains and fruits and vegetables, which your body processes more slowly and don't cause your blood sugar to peak and drop abruptly.
