At-Home Workouts to Reduce Stress
Working out doesn’t have to be complicated. Start with a simple home workout plan to reduce stress.
Stress wreaks havoc on your health. It influences everything from sleep quality to digestion and emotional well being.
Research shows stress can limit your ability to think clearly and stops you from enjoying life.
Learning effective stress management techniques will help improve your quality of life and may prevent high blood pressure and cardiovascular disease.
Include one or all of these exercises in your at-home workout plan.
Multiple studies found yoga may reduce stress hormone levels. It may also reduce anxiety and symptoms associated with post-traumatic stress disorder (PTSD).
In addition to the mental benefits, yoga may improve cardiovascular health and reduce inflammation.
Yoga can seem intimidating at first, so here are a few simple poses to start with:
Child pose activates the parasympathetic nervous system, which relieves stress and anxiety. It also stretches the lower back and stimulates digestion.
If you need serious stress relief, try the corpse pose. The goal of this pose is to relax and let go of stress, and anyone can benefit from it.
Reclining Bound Angle Pose
This restorative pose may improve circulation, sleep quality, and flexibility, especially if you sit at a desk all day. The pose gently stretches your hips while allowing you to relax and unwind after a long day.
Tree pose helps you feel grounded and balanced in times of stress. It is also a strengthening pose and will help with all other poses.
Low-Impact Cardio Workouts At-Home
For an easy workout that will get your blood flowing, try low-impact cardio. It doesn’t require any special equipment and causes less stress on joints than conventional cardio workouts.
Swimming and water aerobics are excellent low-impact exercises. Water offers some resistance without putting stress on your hips, knees, and ankles.
If swimming is not an option, try pilates instead. Pilates strengthens muscles and improves posture.
You can also try a low-impact circuit workout. Even though you’re not jumping around, it is still high intensity. Start with a few exercises and work your way up.
You don’t have to be a dancer to enjoy the stress-reducing effects of dancing. Dancing releases endorphins (feel-good hormones), and when the body feels good, the mind is sure to follow!
Dancing is also good for cardiovascular health, flexibility, and fitness.
The benefits of dancing are not limited to stress relief and fitness. Music activates the brain’s reward center, and movement stimulates motor circuits.
In other words, dancing exercises your brain and your body. And music makes it feel good, so you want to do it again.
Listen to your favorite music and start moving your body or have a dance party with your children.
A study found gardening may be the best way to relieve depression and stress. Researchers think gardening engages low effort attention, which stops ruminating thoughts that caused the initial anxiety.
Sunlight may be another reason behind the findings. The extra dose of vitamin D may elevate your mood and boost immune function.
Whatever the reasons behind the findings, we know gardening is good for you. And because landscaping is done in positions that your body isn’t used to, you also get a great workout.
Find your inner child and play your way to less stress. Some games offer a decent workout as well.
Humans have a fundamental desire to form emotional bonds. One study found people with close social relationships were 50% more likely to live longer.
This means having close relationships are as meaningful as a healthy, active lifestyle.
One theory suggests bonding may reduce stress hormones and increase feel-good hormones like dopamine and oxytocin.
Playing games with your family is a great way to build close relationships and reduce stress.
Twister is a game of strength, flexibility, and great fun. Laughing is the best stress-relief, and there will be lots of it!
Charades is another stress-relieving game that offers some physical activity. Players act out a word or phrase, and teams guess what it is.
Breathing exercises are often overlooked but can make a huge difference in stress levels. Various studies show breathing exercises may reduce stress and insomnia.
Breathing exercises work on two levels. First, they activate the parasympathetic nervous system, and then they divert attention away from worrying thoughts.
There are different types of breathing exercises you can try. Follow these principles to help reduce stress:
- Sit or stand in a comfortable position with your back straight. Good posture allows your body to breathe correctly.
- Focus on inhaling and exhaling. Follow your breath as it moves through your nose, into your belly and out again. If your thoughts start wondering, bring your attention back to your breathing.
- Breathe deep into your belly without forcing it.
- Count steadily or repeat a rhythmic phrase as you inhale and exhale.
Don’t let stress rule your life. Stress reduction and exercise are vital to good health and well-being. Start reducing your stress levels with some of these exercises and enjoy better sleep, more energy, and less anxiety.