Top 6 Exercises for Stress and Anxiety

Do you always feel stressed out? Or do you have anxiety?

Well, you are not alone as most of us face these emotions while going through stressful events. And even our reasons to stress over are common, from exams, interview, domestic life, career, finance, and unforeseen worries.

While feeling anxiety and stress are totally common, their debilitating symptoms can affect one’s daily life.

You have trouble falling asleep when you are tensed. The racy heartbeats can lead to panic attacks and, even worse, to a heart attack. Anxiety can leave you feeling wiped out.

Therefore, it is important to manage your anxiety and stress. Doing exercises is one of the best and easy ways.

Whether it’s running, cycling, dancing or yoga, all exercises can calm down your mind. They energize you and promote relaxation as well.

Here I have rounded up some easy stress-busting exercises you will love to do.


Running is the best way to “sweat out” your stress.

It promotes “feel good” neurotransmitters like serotonin and nor epinephrine in our bodies, both during and after exercise. The production of these hormones improves your mood and boosts self-confidence as well. This way, running helps you make feel better.


Moreover, running distracts your mind from any disturbing negative thoughts, letting you deal with difficult emotions. According to one study, exercises like running are natural antidepressants.

One more thing—running makes it easier for you to fall asleep. Not getting appropriate sleep can increase stress levels, fatigue, and irritability.


Trailing not only gives the benefits of running but also exposes you to a serene environment. And this leads to a calming effect on the mind. According to a 2009 study published in Environmental Health and Preventive Medicine, walking in the woods can lower stress hormone levels. Another study found that a 50-minute nature walk can reduce anxiety and stress.


Frankly speaking, this list would be complete without the mention of yoga. Yoga is a holistic approach to treat various health concerns, including anxiety and depression. It improves breath control and encourages you to live in the present. For example, people are likely to feel short of breath and experience racy heartbeats whenever anxiety hits them.


A 2007 study published in Evidence-Based Complementary and Alternative Medicine found that all of the study’s respondents who have opted for yoga classes reported “dramatic” reduction in anger, anxiety, and depression.

Yoga improves breathing to help you manage the symptoms. Moreover, yoga lets you meditate and benefits your posture as well. With improved breathing and posture, you can manage the symptoms of anxiety.


Buddha was asked, ‘What have you gained from meditation?’ He replied, ‘Nothing!’ However, the Buddha said, let me tell you what I lost: Anger, Anxiety, Depression, Insecurity, Fear of Death

Mediation is a powerful healing tool for the mind.

Even MRI scans have proved that a single 20-minute session of mediation can promote theta waves that indicate a deep relaxation in the brain.

According to a study at John Hopkins, practicing mindful meditation for 30 minutes a day can “provide as much relief from anxiety and depression symptoms as what other studies have found from antidepressants.”

Meditation eases pulse rate, blood pressure, racy breathing and boosts blood flow to the muscles, thereby helping you calm down.

In Psychiatry Research journal, Georgetown University Medical Center researchers cited that people who perform meditation had “sharply reduced stress-hormone and inflammatory responses to a stressful situation,” than those who opted for a non-meditation stress management course.

Plus, meditation increases the levels of two “feel good chemicals”—endorphins and serotonin. It removes stress and negative thoughts from your mind.


This is the stress-buster everyone would like to enjoy!

Dance makes your body feels well which in turn makes your mind feels well.


Even some scientific studies have confirmed this link between dancing and happiness. Like other physical activities (intense ones), dancing releasing neurotransmitters and endorphins which act to lower stress.

It is the best way to express who you are—through beats, steps, and even costumes. Dancing introduces you to your real self.

Team Sports:

Playing team sports like tennis, basketball, cricket, badminton, and football also alleviate stress and anxiety. Sports involve high-intensity movements, sweating and shouting—all these elements lower stress hormones and raise your metabolic rate as well.

Why not call up your friends for playing football whenever you feel low?

Bottom Line:

These exercises help you feel better and relaxed. Good thing is that most of these exercises are simple and enjoyable. You can also practice a combination of these for at least half an hour. Whatever you do, you will see a significant difference in the way you combat those stressful moments. As an added bonus, these activities will improve your overall well-being.

However, exercises help you manage your anxiety and stress. They might not be a complete treatment. The cause of stress can be underlying, from a traumatic event, health condition, medications to a stressful job. That’s why you should know the root cause of your stress and determine if you need consultation for that. All the best!



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