Reduce Stress with the Following Exercises – Experiencing and feeling stress, of course, has often been experienced, especially during difficult conditions like this.
It’s no secret that exercise can maintain fitness, mental condition, and reduce stress. Exercise has been shown to be effective in improving mood, alertness, concentration, and overall cognitive function.
1. Yoga pose downward facing dog
Yoga is a strength training that makes the body more flexible and resilient. In addition, yoga triggers the body’s relaxation response because it uses deep breathing. The biggest benefit is for mental health, including for stress management.
One of the most basic and easy yoga movements for beginners to do is downward facing dog or adho mukha svanasana in Sanskrit. This yoga pose stretches the back leg muscles, lengthens the spine, calms the nervous system, treats headaches, and releases stress.
How to do it? First, do a plank and then push your hands forward while lifting your hips up and stretching your legs back. Make sure your feet are straight and your heels point to the floor. Hold for up to 30 seconds.
2. The cat-camel stretch
The next light movement is the cat camel stretch. Unique name, huh? This is a good warm-up exercise and is great for spinal flexibility, Lifehack quotes.
In addition, stretching can relieve muscle tension, release stress, help the body relax, and promote better sleep. Let’s try practicing the cat-camel stretch!
First of all, position the body like crawling. Then, push your back up like a camel’s hump. Then, lower your back down until your upper back is arched and your stomach is coming forward. Repeat this slowly, at least 4-5 times.
3. Jumping jacks
From a physical point of view, jumping jacks are good for the cardiovascular system. This movement balances the heart rate, controls and maintains blood pressure, lowers bad cholesterol levels, improves blood circulation throughout the body, and prevents stroke or heart attack.
Besides being physically beneficial, jumping jacks are good for our psychology. This movement encourages the release of endorphins, which are hormones that prevent stress and depression and overcome the problem of insomnia.
The way to do it is simple, that is, stand up straight and then both legs jump out at the same time and then return to their original position. To quote PopSugar, do this movement continuously for 45 seconds then rest for 15 seconds to take a breath and continue again.
4. Side leg lift
Want to exercise while lying down? Just do the side leg lift! This move targets the outer thighs, glutes, and hips. Fun, you can practice this movement while doing other activities, such as watching television, reading books, watching movies, or chatting.
Start by lying on one side, then lift your upper leg wide. Repeat up to 20 reps, before switching positions with the other leg.
If we do this regularly, what are the benefits we get? Quoting Healthline, body stabilization and range of motion improve, increase muscle endurance, prevent injury or pain related to hips, knees and lower back, and of course reduce stress!