With options ranging from intense workouts to relaxing activities, there are a variety of exercises available that can help maintain mental and emotional well-being.
The demands of modern life drive negative effects on mental health, such as stress and anxiety. That is why, to alleviate its effect and reduce tension, physical exercise is a powerful natural relaxant for both the body and the mind, since it increases the production of endorphins and serotonin, the neurotransmitters that help regulate the state. of spirits and make us feel good.
According to experts, almost any form of regular movement helps relieve built-up tension, even transporting more oxygenated blood to the brain. This is why, to reduce anxiety, there is a very effective natural medicine: getting moving.
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Five physical exercises to relieve anxiety and stress
1. High intensity workouts
A study conducted by researchers at the University of Gothenburg, Sweden, and published in the Journal of Affective Disorders in 2022, found that frequent physical activity, including strenuous exercise, alleviates anxiety symptoms, even when the disorder is chronic. This is because high-intensity training stimulates a greater release of endorphins and alters brain chemistry more dramatically than lower-intensity workouts.
According to Malin Henriksson, author of the study and doctoral student at the Sahlgrenska Academy of the University of Gothenburg, “there was a significant tendency to show an improvement associated with intensity, that is, the more intensely they exercised, the more their anxiety symptoms improved. ”.
2. Stretching and elongation
For scientists at Harvard University, stretching is one of the physical exercises that should be done to stay fit for life, as it promotes flexibility and helps joints maintain a healthy range of motion. In addition, when performed, it reduces the possibility of tension in joints and muscles.
David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital, highlighted the importance of these actions to protect our mobility and independence.
3. Outdoor walks: low-intensity exercise and change of scenery
Low-intensity exercises are just as beneficial for relieving anxiety and stress as high-intensity exercises. When performed outdoors, the environment is modified, allowing people to focus on their surroundings and to “free” their minds even more.
A study carried out by German scientists and published in the journal Molecular Psychiatry found that a one-hour walk in nature reduces stress. “Amygdala activation decreases after walking in nature, while it remains stable after walking in an urban environment,” the experts stated in the document. The results suggest that taking a walk in nature can have positive effects on the health of stress-related brain regions and, consequently, can act as a preventive measure against mental tension and, potentially, illness.
4. Yoga: a proven action against anxiety and stress
It’s not new to suggest that yoga may be the answer to anxiety and stress. Marlynn Wei, a psychiatrist, yoga teacher and co-author of the Harvard Medical School’s “Guide to Yoga,” explained: “Several recent studies suggest that yoga may slow the damaging physical effects of stress and inflammation.”
There are biomarkers in the blood that can measure the level of chronic inflammation and stress in the body. One of them is cortisol, with a higher baseline level being an indicator of chronic stress. A study published in Oxidative Medicine and Cellular Longevity showed that 12 weeks of yoga delayed cellular aging. The research included 90 minutes of yoga, which included physical postures, breathing, and meditation, performed five days a week for three months. The researchers found evidence of lower levels of inflammation and significantly reduced levels of cortisol, suggesting that yoga could also have potential protective effects for the brain.
5. Dancing as a response to stress and anxiety
When we dance, there are three dimensions that, when performed in a synchronized manner, promote mental flexibility and reduce tension: musical rhythm, physical movement and spatial awareness.
Experts say that dance training drives subtle changes in the brain, as it stimulates neuroplasticity, the brain’s ability to form new neural connections in the face of new experiences and adapt.
The benefits of dancing are not only focused on the brain, as it is a complete physical exercise that involves a large number of muscles in the body, increases the heart rate and oxygenates the blood flow.
