Exercise can help the body and mind handle stress. Studies show that people who move more often tend to feel less stressed and anxious. Even light activity, such as walking, may help.

Research shows that frequency and intensity may be key factors in lowering stress and anxiety. In a paper by Yoon et al. (2023), exercising every day was more beneficial for lowering stress compared with exercising once a week.

Correlation between stress level and exercise frequency. Source: Yoon et al., 2023

Another study by Ji et al. (2022) showed a negative correlation between anxiety scores and exercise intensity and frequency. Exercising two to three times a week at low to high intensity was associated with lowering anxiety from moderate to mild. 

Correlation between anxiety levels and exercise intensity and frequency. Source: Ji et al., 2022

Here are three low- to high-intensity exercises you can do at home to release stress.

Rotation & Swinging Hands

Adding swinging hands to this exercise helps warm up your muscles and relax your body. Bend your knees and swing faster to increase intensity.

Push & Pull

Exhale when you press your palms away. Inhale when you pull your arms toward your chest. If you want to add intensity, make a semi-squat every time you press your palms away.

Pillow Slam

This exercise may help release anger and tension. Use a pillow or towel and slam it from a position with your hands above your head. Shout or let out a grunt while doing the slam.

If you want to learn aerobic exercises you can do at home, watch this 10-minute workout from Hara Markos, a cardiac rehabilitation exercise specialist. The video includes both seated and standing versions of the exercises:With care,

Scientific Sources:

• Exercise: A healthy stress reliever, APA

• Physical Activity: An Evidence-Based Way to Reduce Stress, ADAA

• Regular exercise is associated with emotional resilience to acute stress in healthy adults, Frontiers in Psychology

• Mechanisms of exercise against anxiety disorder: A review of the research progress, Sports Medicine and Health Science

• Investigating associations between physical activity, stress experience, and affective wellbeing during an examination period using experience sampling and accelerometry, Scientific Reports

• Low intensity aerobic exercises – 10 minute home workout, BHF

• The 7-Minute Stress Workout, NYT

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