Stress Busters
Mark Harris, fitness expert at leading home gym supplier, Mirafit, reveals six exercises that can help reduce stress (Spoiler: yoga is top of the list!)
Exercise has so many benefits, improving cardiovascular health, reducing the risk of injury and enhancing mobility. However, it’s also incredibly beneficial for relieving stress. Here are six types of exercises that will do just that:
YOGA & PILATES
Both yoga and pilates are incredibly effective for relieving stress. These routines prioritise mindful movements and controlled breathing, helping to release physical tension while calming the nervous system. Both improve flexibility and posture while reducing cortisol levels by lowering heart rates. It doesn’t take much to get started, either — all you need is a mat and some space, with many free classes available online, for all skill levels.
BOXING
Boxing exercises, such as bag work, are another key stress relieving exercise routine. They provide a healthy outlet for releasing tension, while also improving strength, focus and coordination. It’s a great way to distract the mind while actively improving fitness levels and general wellbeing. The repetitive rhythm can be surprisingly meditative! A freestanding punching bag is an excellent addition to any home gym setup, providing the foundation for stress reduction, without needing to leave the home or pay for gym memberships.
WALKING & RUNNING
These are go-to mindfulness techniques for many, and it’s easy to see why. These accessible activities can help clear the mind and boost endorphins. In a busy world, walking and running can encourage the mind to slow down while allowing people to get fresh air and sunlight. Overall, people should aim to go for a 30-minute walk each day, minimising the risk of conditions such as type 2 diabetes and heart disease.
STRENGTH TRAINING
Strength training is one of the best ways to reduce stress levels. It helps release endorphins, improves functional fitness and builds both mental and physical resilience. Weightlifting requires a lot of focus, meaning it’s a beneficial distraction from everyday problems. While any routine benefits stress reduction, I particularly recommend deadlifts, kettlebell swings and weighted squats.
SQUATS
In terms of specific routines, squats are one of the most effective full-body exercises for stress relief. Squats engage multiple large muscle groups, releasing tension throughout the body while increasing the production of key endorphins, which can lower stress levels. Dumbbells or kettlebells can be incorporated into this exercise to increase difficulty and strength gains. To complete a squat, stand with feet shoulder-width apart and keep the core engaged, then lower the body, maintaining a straight back, before pushing through the heels and returning to the starting position.
LUNGES
Lunges are another excellent routine for relieving stress, while strengthening the body and improving cardiovascular fitness. This routine encourages focus, releases tension and enhances balance, making it incredibly beneficial for both the body and mind. To complete a lunge, stand with feet hip-width apart and step forward with one foot, lowering the body until both knees are at a 90-degree angle. Then, while maintaining core engagement, push through the feet and return to the starting position, alternating legs each time.
Om Magazine
First published in November 2009, OM Yoga magazine has become the most popular yoga title in the UK. Available from all major supermarkets, independents and newsstands across the UK. Also available on all digital platforms.
