The 10 Easy Exercises to Relieve Stress and Anxiety


Stress and anxiety are the demons that can make a person hollow from within. Too many people suffer from stress in today’s hectic lifestyle and most of them don’t even realize that they are suffering from anxiety.

And this affects their personal as well as professional life very badly. Anxiety is a result of fear, worry and uneasiness.

And it’s not just a mental issue but long-term stress and anxiety can lead to several diseases too such as increased heart rate, high blood sugar level and high blood pressure.

Stress and anxiety have certain physical and psychological symptoms such as headache, sweating, stomach-ache, lack of sleep and so on.

Exercise has been proved to be a great stress reliever in addition to being good for your physical health.

Start with some aerobic exercise, breathing exercise, weightlifting, and movement exercises like yoga and Tai Chi.

During exercises, Endorphins, natural chemicals that make you feel better and keep a happy attitude are released during aerobic activities.

There are two groups of exercises are Aerobic and Anaerobic exercises. Aerobic exercise is a cardiovascular exercise that helps in strengthening your heart and lungs.

This exercise relies on oxygen that comes from breathing. Thus, the name “aerobic”. Running, walking, swimming, dancing etc.,

Are some of the aerobic exercises that are considered very good for stress relief.


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Walking is one of the best aerobic exercises that not only help in keeping the body fit but also relieves stress and anxiety.

Walking regularly can help to decrease the occurrence of several stress-related illnesses, including cardiovascular disease, high blood pressure and cholesterol, and type 2 diabetes.

Walking relieves tension in major muscle groups, deepens breathing, and calms the neurological system. Walking for 10 minutes is equivalent to exercising for 45 minutes.


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You may think that dancing is just for entertainment or other purposes but dancing can certainly help you control your emotions. You may have heard the phrase “dance your stress out”.

Dancing helps the release of endorphins that keep your stress away. It also helps to improve the ability to sleep. During dancing, you focus on your moves and the music, rather than the stress that is causing you troubles.

You can try dances like ballet or salsa. And if you don’t know any moves, that’s also not a problem, just turn on your favorite music and start jumping up and down or in any way you want. You will feel lighter in your head after this.


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Cycling is one of the best forms of cardio that is meant not only to keep you in shape and physically fit but also is proven to improve mental health.

Cycling reduces the level of cortisol that is a stress-causing hormone in the body and disturbs the sleep schedule of the body. It increases the level of serotonin which can improve sleep.

And sleeping peacefully can prevent you from certain mental troubles. Going outside in the sun helps you get enough vitamin D and can help prevent anxiety.


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Boxing is a great full-body workout that not only strengthens your thighs and arms but also improves your overall strength.

This type of exercise also creates endorphins, which are mood-boosting chemicals that make us happy and less prone to pain.

When you are punching on the bag, you are releasing all the anxiety and negative emotions. This clears your mind and you feel calmer.


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Swimming, just like yoga, requires lengthy muscular movements and deep breathing, which stimulates the brain to increase nerve cell development and produce endorphins and other stress-reducing chemicals.

Also, swimming stimulates neuronal development and new activity patterns in the brain, which are associated with emotions of calmness.

Apart from these aerobic exercises, there are various other types of workouts to keep your mind calm and away from stress and anxiety.


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Yoga is one of the best techniques you can practice to help relieve stress and anxiety.

Yoga helps in relieving stress because it focuses on one of the main aspects of relaxation that is breathing.

Breathing rhythmically with a calm mind helps us to calm ourselves down and let go of our worries.

Stress can be reduced by engaging in meditation, visualizing, and breathing techniques.

Relaxation may be induced through the general practice of yoga. The body and mind will feel quiet and at rest.

There are various forms of yoga that you can try according to your preferences. However, the practice of Hatha yoga, in particular, may help reduce the effects of stress.

Among the most popular types of yoga, Hatha has a slower tempo and simpler postures that can be tried by people of any age group.

Deep Breathing Exercises

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Just like yoga deep breathing exercises from the belly helps in relieving anxiety and stress. Shallow breathing is one of the main reasons to trigger anxiety.

Anxiety and stress can be reduced by practicing abdominal breathing for 20 to 30 minutes a day.

Relaxation is promoted by deep breathing, which increases the flow of oxygen to the brain and activates the parasympathetic nervous system.

As a result of breathing methods, you become more aware of your body, allowing your mind to be free of anxieties.

Some breathing techniques like mindful breathing will help breathe out your stress and will keep your mind calm.


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Pilates is similar to yoga in as it focuses on breathing while connecting to the body and changing the way you carry yourself. This helps you be stronger for other things in your busy day.

You may get away from your everyday problems and focus on your body by doing some basic exercises for just a few minutes a day.


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It is said that mental flexibility depends on how physically flexible you are. It is difficult to have a positive approach in life when you are under stress.

Stretching helps you relax and sleep better by reducing muscular tension and allowing your muscles to release stress.

In addition to improving sleep quality, yoga stretching may help reduce mental stimulation, which is prevalent in persons with insomnia.

Martial Arts

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Martial arts are an ancient form of fighting practiced for self-defense, competitiveness and personal growth on all levels (physically, mentally and spiritually).

Martial arts can help you reduce stress and anxiety by practicing deep breathing, meditation, and mindfulness techniques.

It helps to keep your mind concentrated and have control of your mind.

Individuals who suffer from anxiety can benefit from exercise in numerous ways. However, completely relying on exercises to cope up with stress is also not advisable.

If symptoms are severe, a mental health professional should be consulted. Exercising in addition to proper medications will help you come out of the depression.

Too much heavy exercising can injure you rather than helping. Keep a positive attitude towards life and do not overthink any problem and you will be free from all the mental tensions.

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