Physical activity has been proven to lower your stress levels while improving your quality of life, both physically and mentally. Regular exercise can positively affect your mood by providing relief for anxiety, anger, tension, and mild depression. Regular exercise can also improve the quality of your sleep, which is negatively affected by mental distress. It is also shown that exercising regularly can boost your confidence levels.
Physical activity improves blood flow and oxygen supply. This can have a positive effect on the brain. Physical activity also induces your brain to produce more feel-good neurotransmitters, known as endorphins. These endorphins can stimulate a “runner’s high,” a sense of euphoria that people feel after running or participating in other kinds of exercise.
Physical activity takes your mind off your problems. As you focus on enduring cardiovascular exercise or perfecting your form through repetitive muscle movements, your mind will be diverted away from the pressures of the day. Exercise synchronizes your brain with the rhythm of the workout, an experience that parallels deep meditation. The focus that you give to your exercise provides mental clarity and calmness.
Strive to participate in 150 minutes of moderate aerobic exercise every week. You can break it down into 30-minute stretches over five days. If you don’t have 30 free minutes at a time, you can break the 30-minute exercises into three 10-minute workouts scattered throughout the day. It is also suggested that your weekly exercise routine should incorporate at least two sessions of muscle-strengthening activities. You should work all the major muscle groups of your body, including arm, shoulder, back, chest, abdomen, core, and leg muscles.
The following are some of the aerobic exercises that can help alleviate your stress:
- Jogging or brisk walking
- Swimming or water aerobics
- Playing racquetball or tennis
For muscle-strengthening, try using weights or resistance bands in your twice-weekly workouts.