All for free!

Combating stress doesn’t necessarily require an expensive gym membership or equipment you have no idea how to use. Physical activity is a proven stress reliever, promoting the release of endorphins, which are the body’s natural mood elevators. Here are four easy (and entirely free exercises) that you can do anywhere to help fight stress and boost your overall well-being.

Walking and jogging

One of the simplest yet most effective exercises, walking/jogging, requires no special equipment and can be done almost anywhere. A brisk 30-minute walk in your local park or a jog around your accommodation can significantly reduce stress levels. The combination of physical activity and being in nature can clear your mind, improve your mood, and increase your energy levels.

Yoga

Yoga is a fantastic way to combat stress, combining physical postures, breathing exercises, and meditation to promote relaxation and reduce tension. There are countless free yoga tutorials available online catering to all levels, from beginners to advanced practitioners. Even a short 15 to 20-minute session can help ease anxiety, improve flexibility, and foster a sense of inner peace. Poses like the child’s pose, cat-cow, and downward-facing dog are the best for releasing stress!

Bodyweight exercises

Bodyweight exercises are a great way to relieve stress while also building strength and endurance. They don’t require any equipment and can be done in your bedroom. A simple circuit might include exercises such as squats, lunges, push-ups, and planks. Aim for short bursts of activity followed by breaks/rests in between. This type of high-intensity interval training (HIIT) can help to quickly lower stress levels and improve mood.

Deep breathing and stretching

Deep breathing exercises combined with stretching can be an incredibly effective way to reduce stress. Deep breathing helps to slow down your heart rate and lower blood pressure, creating a feeling of calm. while stretching exercises can relieve muscle tension and enhance relaxation. Try incorporating stretches for the neck, shoulders, and back, areas where stress often accumulates. Techniques such as the 4-7-8 breathing method, where you breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds, can be particularly beneficial.

The key to benefiting from these stress-reducing exercises is consistency. Aim to incorporate them into your daily routine, even if it’s just a few minutes a day!