The home remedy for stress is exercise. You don't believe us? We'll tell you why exercise helps against stress and give you tips on how to leave the hustle and bustle of everyday life behind.
After your long day at work, off to the sofa or rather go for a run? Absolutely: Off to the gym!
The best remedy for a full head is exercise. Sport against stress is the secret weapon.
From one appointment to the next, while quickly eating something and then it's off to the next meeting. We all know these workdays too well.
In the evening, you drag yourself home. The thoughts are befuddled and somehow you steer in zombie mode in the apartment. Finally on the long-awaited sofa. But we can't get any rest.
The only thing that really helps now is Sport against stress. Even if that may not sound so thrilling at first. At the latest when you start to sweat, the stressful everyday life flies away.
Table of contents
Sport is the answer to a stressful life! Once you get a taste for it, there's no stopping you.
Because sport has not only positive effects on the body, but also on the psyche.
What stress actually is
Stress, in short, is a challenge that exceeds our current ability to cope. Stress has become a constant companion for most people.
A little stress is not negative, it challenges us and we can perform better. Too much of it, however, makes us sick. Stress is a reaction to a threat and is always accompanied by a physical reaction.
Stress is therefore nothing other than an alarm reaction of the body. This instinct is firmly anchored in our minds. And that was a good thing in the past. Our ancestors had to fight for survival with mammoths, saber-toothed tigers and the like.
Today, we don't fight with wild animals for survival, but we roll through work and run from meeting to meeting.
That's how you cope better with stress!
Our body makes no distinction in the process. Within a few seconds, we release the stress hormones adrenaline, cortisol, insulin and noradrenaline.
The pulse increases and the muscles tense up. Our breathing becomes faster and the circulatory system is on alert. Now our body is ready to give everything.
In the dangerous situation, our body would simply relieve the stress itself in the fight or when running away. We can't do that in the office. We remain trapped in the situation.
And us? We make the biggest mistake in the evening and lie down on the sofa.
The tension remains and cannot be discharged. The stress hormones are poorly reduced to almost not at all.
In doing so, we should focus on Sport against stress set. In this way we help our body to reduce the stress hormones again.
What helps better: relaxation or sports against stress
If we do decide to go for the sofa, that's no big deal. In between, it's allowed. And it's even good for the body to recover from sports against stress.
Because training against stress is usually a real challenge. You go full throttle and exhaust yourself. So a break is allowed and desired :)
You don't know these stress symptoms yet!
However, if you're always looking for relaxation on the sofa, you're not doing your body any good. Yes, it's good to let the TV do the talking and not have to think about anything.
Our body also breaks down stress hormones in the process. But very slowly. As slowly as it breaks them down, you build them up again the next day in the office.
Observe your body closely after a stressful day. When you turn on the TV, your blood pressure and breathing go down.
That's a good thing. But what happens to the muscles? Your muscles remain under constant tension all the time. This is due to the stress hormones that are difficult to get out of your body.
In order to neutralize the stress hormones, we need endorphins and serotonin, i.e. happiness hormones.
And our body can't produce them in front of the TV. That's why we need sports to combat stress - in other words, sweating, exertion and the opportunity to work out physically.
Do you already know these breathing exercises to calm down?
Exercise is very important! If the stress hormones are not reduced, they suppress the production of the happiness hormones. Many people know this, especially in winter, when we move less. One reason for the autumn or winter blues is too little exercise.
This leads to constant fatigue, irritability, problems with concentration, sleep problems and can even bring digestive problems.
And all because you chose the sofa instead of the sneakers. But let's take a detailed look at why sports work against stress and what you need to keep in mind.
5 reasons why sports against stress is the right choice
Exercise reduces tension in the body, but there are more good reasons why exercise really helps against stress.
1. your creativity is pushed
When you exercise regularly, the blood and oxygen supply to your brain is stimulated. So your brain has more fuel left for creative and ingenious thoughts :)
You can concentrate much better and are more focused at work. If you exercise regularly and for a long time, you can complete many tasks faster.
2. you release happiness hormones
When you jog, your body releases the happiness-inducing neurotransmitters endorphin and serotonin, leaving you feeling relaxed. That's why you're always in such a good mood after a strenuous workout.
These laughter yoga exercises banish stress in an instant!
That's why endurance sessions are always mentioned first in tips for sports against stress. We simply sweat out the effort.
Endurance sports are the perfect stress killer if you exercise moderately for 30 to 60 minutes. In other words, don't run a marathon, but jog at a leisurely pace.
Running too fast and strenuously would only add stress to your body. We are even more tense.
Endorphins make us mega happy and lift our mood long after the workout.
So go ahead: Lace up your running shoes!
3. annoyances and problems fade into the background
While you're doing your workout, you won't have time to think about other things. You forget about the stupid colleague, the exhausting meeting and what you still have to do until the end of the week.
In sports, you're always in the here and now.
Try these anti-stress relaxation exercises!
You get a big load of feelings of happiness along the way. And suddenly you see your problems in a more positive light. Many of them even vanish into thin air, because they weren't really problems at all. They were just a little annoyance that you have now simply sweated away.
4. sport makes you more stress resistant
Regular exercise regulates the stress level in your body. You build up stress and then release it later when you exercise. Done. :)
Stress hormones can't build up if we counter them with lots of feelings of happiness.
It's important that you exercise regularly and do the right sports to combat stress. You'll find out more about this in a moment.
5. fresh air against stress
Spending the whole day in a stuffy office must wear you out in the long run. But if you do regular outdoor exercise, even a walk, you'll feel better.
You take in more oxygen and can relax well. And by the way, you also get vitamin D in the sun. This vitamin is involved in many metabolic processes.
These are the best sports exercises for home!
The best sports against stress
So we now know: exercise is the be-all and end-all when it comes to relieving stress. But is there a difference between running and barbell workouts?
Basically, every person reacts differently. Everyone must find the right sport against stress for themselves.
In sports against stress, a distinction is made between team and individual activities. While some consciously seek the proximity of others after a long day, others are happy not to have to see or hear anyone. :)
Running against stress
I am definitely the runner type. When the day has been terribly long and exhausting, I just have to get out into the air. I have to move, otherwise I get the crisis.
I sweat it all away and concentrate on my breathing with every step. Already after 2 kilometers my head is clearer and I can sort my thoughts better. After 6 kilometers I am knocked out but mega happy.
It is easiest for me when I go running alone. That way I can concentrate on my pace and run as far as I think is right.
With this training plan you will become a runner in 4 weeks!
Yoga, Qi Gong and Meditation for the Restless
You can consciously slow down with yoga and other exercises, where you actively tense muscles and also consciously let go. Breathing is coordinated with the exercises and helps improve concentration.
You focus only on your body, on the muscles, the heartbeat and the breathing.
Salsa, Zumba and Co for absent-minded jack-of-all-trades
Dancing is super fun. It is considered the stress killer par excellence. Whether Zumba, tap dancing or classical dances - swing the dance leg! Music and movement bring twice as much fun and a lot of variety into everyday life.
When you dance, you concentrate on the steps and forget about stress. If you have stress in your relationship, you should try dancing. This can reduce stress in the partnership.
Team Sport against stress
If you like to work out as a team, you can sign up for a class that will really make you sweat.
Sport is twice as much fun in a team, and at the same time you can maintain social contacts and exchange ideas. Because let's be honest: we're all the same.
Team activities are great for anyone who has a hard time beating their inner badass.
Tennis and squash for flare-ups
Tennis is the perfect sport to combat stress when you feel like you need to fly off the handle. Ball sports can help you control your emotions better. You learn not to just let your anger out, but to control it.
Here, too, you have to concentrate on the sport and can thus switch off. Besides you and your own movements, you also have to keep an eye on your opponent in tennis and that distracts the brain well. :)
Hiking and climbing as a sport against stress
Simply getting away from other people. That does so much good. I spend many weekends in the mountains. For all those who, like me, get really restless and scattered when stressed, hiking is the right stress killer.
If hiking alone is too boring for you, you can also try climbing or via ferrata. It's a lot of fun, trains your attention and helps you to switch off.
Quick tips against stress in everyday life
Sometimes even small tips and ticks in everyday life can be good for stress relief.
1. know your priorities
Sounds easier than it is, but don't waste your thoughts on unnecessary things. If you focus on the essentials, you will do much easier and avoid pointless stress.
2. incorporate exercise into everyday life
You really don't have time for sports right now? Yes, there are also times like that. Especially those who are under a lot of stress often think they don't have time for training. First of all, integrate sports into your everyday life.
That means climbing stairs, cycling and going for a walk during your lunch break. You're sure to have time for sports on the weekend at the latest! If not, make a conscious effort to do so. You're doing something good for your body and your psyche!
3. turn up the radio
You are in a bad mood, stressed and tired but suddenly you hear one of your favorite songs and the world looks completely different. Do you know this? Music can help you to lift your mood. For me, music almost always helps :)
4. take relaxing bath
Sometimes a little time out helps to forget the hustle and bustle of everyday life. Set up candles, make tea, take a bubble bath and enjoy. A DIY bath bomb helps especially well when chilling.
5. treat yourself with a cocoa
Cocoa has a mood-lifting effect and healthy eating or not, sometimes you can treat yourself. Look at our delicious recipes for hot chocolate over!
6. practice mindfulness
Mindfulness is a meditation or relaxation technique that you can easily integrate into your everyday life. Actually, it's all about living in the here and now. However, this is becoming more and more difficult due to social media, smartphones, etc. Pay more attention to the small moments in life and thereby reduce your hectic and restlessness.
7. limit perfectionism
Sometimes you want to get certain things perfect. I know that. It's good to a certain extent, but it can become morbid and cause stress. Don't get angry when things don't go according to plan.
8. to-do list
When you break down complex tasks into smaller steps and write them down on a list that you can check off, you'll feel more organized right away. And therefore calmer.
9. eat healthy
When you are stressed, you tend to eat too much sweets and get more stress because of it. Try to find the balance and switch to healthier alternatives than chocolate.
Our conclusion
Are you constantly under pressure and tense? Then sport is exactly the right thing for you! Because the only thing that really helps now is Sport against stress. So you can forget all your everyday stress and start the day more relaxed.
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