Easy ways to relieve stress, stress relief exercises
Exercise is one of the perfect easy ways to relieve stress. But why actually?
Stress can get us going because of the trouble with the boss, time pressure, overstimulation. Unfortunately, external triggers and stressors are sometimes harder to influence. We must therefore look for a balance. It is important because stress, especially permanent stress, affects our quality of life and makes us sick.
What happens in the body when there is stress?
First, stress is a natural reaction to a stressful situation. Via the so-called stress axis, which extends from the hypothalamus to the adrenal glands, high amounts of adrenaline, noradrenaline, and cortisol are released from the adrenal cortex into the blood within seconds. These stress hormones enable the body to perform at its best in the short term: and activate all the senses such as blood sugar levels and blood pressure rise. In evolutionary terms, this mechanism enabled us to react quickly to threats and, for example, to flee.
However, in the long term, high adrenaline and cortisol levels in the blood are bad for you. The entire organism is under constant tension and does not come to rest. We feel the consequences immediately: We sleep worse, are less concentrated, and feel tense and exhausted. Many run the risk of falling into depression or burnout.
Continuous stress also weakens the immune system and affects the metabolism and hormone balance. Infections, inflammations, heart attacks, strokes, diabetes, and cancer are favoured.
The different types of stress
Stress can be:
This is the least known type of stress, but it is the one that can largely predict our health and well-being in general. Physiological stress manifests itself through overactivation of the sympathetic nervous system and an elevated heart rate long after exercise.
If your body is feeling “jittery,” you may consider several options: rest more, sleep more, hydrate more, and eat nutrient-dense foods. Generally, one of the three is the culprit.
The best known generally manifests itself in anxiety and/or variations in behaviour. An individual feels overwhelmed in his decision-making process. It prevents us from thinking and acting clearly and exacerbates the lack of motivation to attend to any task, including exercise.
Use exercise to reduce stress hormones.
Physical exercise is one of the easy ways to relieve stress because it strengthens and improve your mental health, cooperating with the brain to suppress stress. Putting your body in the movement of moderate intensity, such as walking, cycling, yoga, or doing other sports, will give you notable benefits to your health, counteracting possible damage from accidents or deterioration of your body. So doing a little physical exercise is better than doing nothing. If you do this activity regularly and properly, you will get:
- Get moving meditation
- Improve your mood
- Reduce the feeling of stress
- Increase optimism, resilience, and cognitive flexibility
- Self-regulate the intensity of anger, anxiety, sadness, and depression
- Prevent emotional obesity
- Keep the body and mind healthy
- Strengthen your emotional health
- Control emotional ups and downs
- Make you feel energetic and more productive
Exercise brings hormones into balance.
Ultimately, coping with stress reduces stress hormones and ramps up stress-relieving hormones. Sport and exercise are predestined for this task: physical activity increases the amount of oxygen in our cells, and the metabolism gets going. While blood sugar, lipids, and stress hormone levels decrease, happiness hormones such as endorphins and serotonin increase. One of the reasons these hormones make us so happy is because they neutralize stress hormones. With exercise, you kill two birds with one stone.
Stress buffer through regular exercise
Exercise is particularly effective as a stress buffer if you exercise regularly. Because stress hormones such as adrenaline, noradrenaline, and cortisol are released during exercise, this is exactly what your body reacts to with regular exercise by releasing smaller amounts of these hormones.
The smart thing about it is that the reduced reaction to stress applies to all areas of life. Your body reacts less sensitively to stress stimuli in everyday situations, for example, at work or in traffic. You stay more relaxed.
Exercise must feel good.
Find an exercise that suits you and is fun. This can also be a walk or weight training in the gym. Do not overwhelm yourself and adapt your workout to your performance level. Exercise to reduce stress must always feel good. You can increase the effect if you consciously relax afterwards. The interplay of muscular tension and relaxation brings your organism back into a noticeably healthier balance.
The best is endurance sports.
It is convenient to start gradually increasing the expectation of a healthier life, start walking before running, take active breaks during the workday, adopt new habits, and have a focused plan that supports you in building optimal health.
Stress Relief Exercises:
Here is a list of recommended stress relief exercises better to manage the stress of daily life and its effects:
It is one of the oldest techniques of body-mind connection that every day adds more followers worldwide. Through different postures or asanas, its practice combines conscious and deep breathing, helping to work on various emotional aspects reducing physical and mental tension.
This method, practised since the beginning of the 20th century and implemented by many athletes, combines yoga, ballet, and gymnastics techniques. It is known for strengthening the spine, balance, buttocks, and abdomen. Still, it also affects stress regulation since concentration, harmony, relaxation, and relaxation are fundamental parts of the practice. Breathing.
According to research carried out by thousands of regular runners, practising running for 10 minutes a day reduces stress and accumulated fatigue.
Swimming also helps manage stress. According to specialists, this activity favours the reduction of adrenaline and cortisol. These two hormones are produced in the face of stressful events. In addition, being in the water is an ideal environment for relaxation and introspection.
Just get started
Do you finally want to get moving? Then let’s go. In I Will Have That, you will find everything you need for this. Fitness exercise, individual training, in-depth background knowledge, and much more.