Stress is a natural response to emotional or physical pressure. Experiencing it in small doses can help with focus and meeting challenges, but if it becomes chronic or severe, it may harm both physical and mental health.
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Effective stress management helps reduce anxiety, boost energy, and improve overall well-being. The key lies in learning how to stop the body’s stress response and activate the relaxation response—something that can be achieved through regular exercise.
How Does Exercise Calm the Mind?
The benefits of exercise go beyond physical health; it also reduces stress and increases energy. Regular aerobic activity helps regulate the body’s “stress system,” particularly areas of the brain and the adrenal glands, making them release fewer stress hormones in response to daily pressures. At the same time, exercise stimulates the production of endorphins, which provide a calming, mood-lifting effect and make it easier to cope with stress.
Mind–Body Techniques
Some physical activities combine movement with mindfulness, offering dual benefits for physical and mental health:
Qigong: An ancient Chinese practice that blends breathing, meditation, gentle exercises, and flowing movements. Practiced regularly, it lowers blood pressure, heart rate, and oxygen demand, while improving balance and flexibility.
Repetitive Rhythmic Activities: Exercises like walking, jogging, swimming, and cycling can be soothing and relaxing. Once you begin, breathe in rhythm and repeat a chosen word or phrase. When distracting thoughts arise, gently shift focus back to movement and breathing.
Mindful Walking: A good example of combining exercise with relaxation. As you move and breathe rhythmically, pay attention to body sensations—such as your breathing rate, heartbeat, and how your muscles respond during the workout.
Tai Chi: This system of exercise improves mental and physical balance through a sequence of smooth, flowing postures performed with focused attention. It is especially beneficial for older adults as a gentle, accessible form of activity that helps break the cycle of inactivity while enhancing balance, coordination, flexibility, muscle strength, and endurance.
Yoga: A proven method for stress relief, with numerous studies showing its wide-ranging benefits for mind and body. Yoga improves physical health and sleep quality in the long term, thereby boosting vitality. Since stress aggravates most medical conditions, yoga can be even more beneficial for people with chronic illnesses than for healthy individuals.
Source: Harvard Health Publishing
