Experts’ Top Stress-Relief Workouts Include Swimming, Yoga, Strength Training and Tai Chi
Stress is something nearly everyone deals with, and a growing body of expert advice points to movement as one of the most reliable ways to manage it. From yoga mats to swimming lanes, the right kind of physical activity can ease tension, lift mood and help the body recover from the wear of everyday pressure.
“Exercise is remarkably effective for managing psychological stress,” Dr. Karmel Choi, an assistant professor in the Center for Precision Psychiatry at Harvard Medical School and Massachusetts General Hospital in Boston, told CNN. “Exercise doesn’t remove what’s causing the stress, but it can boost mood, reduce tension and improve sleep — all of which are impacted by stress — and ultimately this can support people to approach their challenges in a more balanced way.”
Why Yoga Is a Go-to Workout for Stress Relief
Yoga is one of the most frequently recommended practices for calming the nervous system, and it’s a low-barrier workout you can do at home or in a studio. The combination of breath, slow movement and supported postures gives the body a chance to settle. For people who feel overwhelmed, restorative shapes can be especially grounding.
Jessica Rihal, a registered yoga teacher and meditation instructor based in Orange County, California, told SELF that she leans on “poses in prone (belly down) or tabletop position to help her focus on breathing and relaxing” when she’s feeling stressed.
“I find poses that keep me prone or in tabletop position are most helpful because having my face down allows me to withdraw my senses, focus on breathing and help to promote relaxation,” Rihal says. “I will typically use blocks, a bolster, and even my eye mask to help make my practice supportive and restorative.”
Her favorite stress-relieving poses, per the outlet, include Child’s Pose, Cat-Cow, Thread the Needle, Hug the Earth and a reclined position with bolsters or legs up on the wall.
How Running Helps Regulate the Body’s Stress Response
Running is one of the most accessible forms of fitness, and the science behind its mood-boosting effects is well established. A steady run can quiet racing thoughts while keeping the body’s chemistry in balance.
“Running can help take your mind off worries while keeping your body’s stress hormones — such as adrenaline and cortisol — in check. At the same time, the feel-good endorphins that boost your mood during exercise can also help regulate your body’s fight or flight response,” according to the WebMD team.
The site adds that running “lowers stress and improves sleep — both of which support skin health.” Heading outdoors can amplify those effects.
“Exercising in nature can improve your mood and provide a sense of overall calm and well-being,” Ayesha Abdeen, MD, chief of hip and knee arthroplasty at Boston Medical Center, said.
Abdeen also stressed the importance of recovery, adding, “Take the appropriate time to rest. That’s when the body heals and will manifest the benefits of exercise.”
What Swimming Does for Stress, Mood and the Heart
Swimming pairs rhythmic breathing with the calming feel of water, making it one of the more meditative ways to move. It’s gentle on the joints but demanding enough to deliver real cardiovascular benefits, a combination that’s hard to beat whether you’re training at a gym pool or an open-water spot.
“Swimming has also been shown to reduce stress levels, improve negative emotional states, and even decreases symptoms of anxiety and depression, thanks to the meditative nature of rhythmic breathing and water’s soothing effect,” John Whyte, a practicing physician in Washington, D.C., and the chief medical officer at WebMD, said, per National Geographic.
Swimming also promotes heart health.
“Swimming is a whole-body rhythmic and dynamic activity that raises your heart rate and reduces your blood pressure effectively,” says Hirofumi Tanaka, coauthor of multiple swimming-related studies and the director of the Cardiovascular Aging Research Laboratory at the University of Texas at Austin. Evidence suggests it helps decrease blood pressure by improving vascular function and reducing inflammation and oxidative stress.
Why Tai Chi Is Praised as a Low-Impact Stress Reliever
Tai chi is sometimes overlooked in conversations about exercise, but it offers a gentle, sustainable way to move that’s well suited to people of all ages.
Aideen Turner, physical therapist and CEO of Virtual Physical Therapists, says tai chi developed as a self-defense mechanism but evolved into “a gentle way of moving and stretching,” per Better TODAY. “Positions flow into the next without a pause so that the body is in constant motion. It’s very low impact and causes minimal stress on muscles and joints.”
Turner emphasized the importance of deep breathing as part of the practice.
How Strength Training Supports Mental and Physical Health
Strength training is often associated with building muscle, but its benefits run deeper — including for mental health. Experts say it belongs in nearly everyone’s weekly routine, no matter their starting point.
“Strength training isn’t just for muscled athletes trying to push a car. Strength training should be a key part of everyone’s physical fitness routine each week,” Dr. Andrew Brough said, per Penn Medicine.
“Start with five-pound hand weights and slowly build up how much you can lift. Household items like canned goods work too. Or try doing a push-up while standing with your hands against a wall, and gradually increase how steep the angle is until you can do a push-up on the floor,” Brough suggested.
Benjamin Snell, MD, a family medicine physician with Lancaster General Health Physicians Family Medicine Twin Rose, said strength work can also be folded into other activities.
“If you’ve already carved time for daily exercise, muscle-strengthening activities can be added in. Consider stopping along your run to do some pushups on the ground, pausing on your walk to go from sitting to standing on a park bench 10 times, or even curling (lifting up) your bicycle with your arms along your bike route,” Snell said.
He added: “There is strong evidence that exercise, including weight training, can help prevent and treat depression.”
How to Pick the Right Exercise for Managing Stress
The best workout for stress is the one you’ll actually do. Experts say the form of movement matters less than the consistency, and the goal is to find something enjoyable enough to stick with.
Mayo Clinic offers guidance for anyone trying to build a routine: “Almost any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. For example, you might try walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting or swimming.”
This article was created by content specialists using various tools, including AI.
