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Coping & Stress Reducing Exercises

A 30-minute stride around the block won’t wash away all of your stress and anxiety, but regular exercise has the power to release hormones that can relieve tension and provide a greater sense of confidence and well-being. Gentle Hatha yoga, cycling, a lap in the swimming pool and tai chi are recognized stress-reducers that won’t demand hours in the gym to yield results.

  1. How Exercise Works to Relieve Stress

    • Whether you’re a couch potato, weekend warrior, or triathlete, a little bit of exercise every day lifts stress and helps you cope with daily life. MayoClinic.com explains that regular exercise -- whether it’s a 20-minute bike ride, a tennis match with friends or a few laps in the pool -- boosts your "feel-good" endorphins, which help you manage stress more effectively. Not only will daily exercise help you sleep better at night, but you'll also have more energy throughout the day to accomplish your tasks. Cary Cooper, professor of organizational psychology and health at University of Lancaster, United Kingdom, says that you must feel healthy and strong to deal with stress, and exercise does that.

    Gentle Hatha Yoga

    • Hatha yoga combines slow stretches and focused breathing to promote relaxation and physical flexibility. According to a 2004 Stanford University study, 18 healthy college students had reduced levels of the stress hormone cortisol following a 90-minute Hatha yoga session. The results indicate that Hatha yoga lowers stress and improves a negative mood. Basic elements of a Hatha yoga practice at home or in a class include relaxation, mindful breathing, Sun Salutations and 13 poses, such as sitting and standing forward bends, seated twists and Triangle pose. Savasana is a final relaxation at the end of your session.

    Tai Chi

    • Tai chi was originally developed in ancient China as a method of competitive self-defense. Modern variations of tai chi’s series of slow, deliberate exercises that flow from one pose to another reduce stress and anxiety, according to MayoClinic.com. The regular practice of tai chi raises heart rate, boosts endorphins and lowers the stress hormone cortisol, all while enhancing feelings of vigor, according to a 2006 National Institutes of Health report. These findings point to tai chi’s aerobic value and psychological influence that combine to help you counter stress and develop coping skills.

    Scale Down Stress with Cardio

    • There’s good stress and bad stress. Good stress is the carpe diem or “seize the day” state of mind that propels you to set goals and complete a task. Free-floating anxiety, or distress, is the unhealthy kind that wreaks havoc on mind and body, according to Psychology Today. Just 20 to 30 minutes a day of cardiovascular exercise, such as brisk walking, jogging, cycling, swimming, or kickboxing, can help you manage the good and bad stress. Aerobic activity lowers cortisol immediately and prevents stress from building up over time, Psychology Today reports.

    Safety First

    • Although gentle yoga, tai chi and other low-impact exercises do not demand a high level of fitness to help reduce stress and improve coping skills, there is always a degree of risk involved with beginning any new exercise program. Always consult with your physician before making changes to your activity level. If you're new to tai chi or Hatha yoga, attend an introductory class or schedule a private session at your local gym or yoga studio to ensure you are accurately performing each exercise. Pairing movements with mindful breathing can be challenging at first, but gradually you'll be combining the moves and focused breathing correctly. When you reach this point, you can always exercise in the comfort of your own home whenever you feel overwhelmed or anxious.

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