Breathe slowly and deeply, allowing your mind to become aware of your rhythmic respirations. Achieve a relaxed, passive mental attitude. Close your eyes to block out visual stimuli. Try to let your mind go blank, blocking out thoughts and worries.

Concentrate on a mental device. Most people use a mantra, a simple word or syllable that is repeated over and over again in a rhythmic, chant-like fashion. You can repeat your mantra silently or say it aloud. It's the act of repetition that counts, not the content of the phrase; even the word "one" will do nicely.

Some meditators prefer to stare at a fixed object instead of repeating a mantra. In either case, the goal is to focus your attention on a neutral object, thus blocking out ordinary thoughts and sensations. Meditation is the most demanding of the autoregulation techniques, but it's also the most beneficial and rewarding.

Once you've mastered meditation, you'll probably look forward to devoting 20 minutes to it once or twice a day. Stressed muscles are tight, tense muscles.

By learning to relax your muscles, you will be able to use your body to dissipate stress. Muscle relaxation takes a bit longer to learn than deep breathing. It also takes more time. But even if this form of relaxation takes a little effort, it can be a useful part of your stress control program.

Here's how it works:. Progressive muscle relaxation is best performed in a quiet, secluded place. You should be comfortably seated or stretched out on a firm mattress or mat. Until you learn the routine, have a friend recite the directions or listen to them on a tape, which you can prerecord yourself.

Progressive muscle relaxation focuses sequentially on the major muscle groups. Tighten each muscle and maintain the contraction 20 seconds before slowly releasing it.

As the muscle relaxes, concentrate on the release of tension and the sensation of relaxation. Start with your facial muscles, then work down the body. The entire routine should take 12 to 15 minutes. Practice it twice daily, expecting to master the technique and experience some relief of stress in about two weeks.

Few things are more stressful than illness. Many forms of exercise reduce stress directly, and by preventing bodily illness, exercise has extra benefits for the mind.

Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia memory loss.

Exercise slows the aging process, increases energy, and prolongs life. Except during illness, you should exercise nearly every day. That doesn't necessarily mean hitting the gym or training for a marathon.

But it does mean 30 to 40 minutes of moderate exercise such as walking or 15 to 20 minutes of vigorous exercise. More is even better, but the first steps provide the most benefit. Aim to walk at least two miles a day, or do the equivalent amount of another activity.

You can do it all at once or in to minute chunks if that fits your schedule better. Add a little strength training and stretching two to three times a week, and you'll have an excellent, balanced program for health and stress reduction.

And if you need more help with stress, consider autoregulation exercises involving deep breathing or muscular relaxation. Remember, too, that mental exercises are the time-honored ways to cut stress see box.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift.

The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts.

PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School.

Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness.

Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. July 7, How does exercise reduce stress? Surprising answers to this question and more. How does exercise reduce stress, and can exercise really be relaxing? How exercise reduces stress Aerobic exercise is key for your head, just as it is for your heart.

Autoregulation exercise and stress relief Regular physical activity keeps you healthy as it reduces stress. Breathing exercise reduces stress Even without formal meditation and controlled breathing, the gentle muscle stretching of yoga can reduce stress.

Here's how deep breathing exercises work: 1. Hold your breath briefly. Exhale slowly, thinking "relax. Mental exercises reduce stress, too Bodily exercise can help relax the mind, and mental maneuvers can, too.

Benson has termed as the relaxation response: 1. Progressive muscular relaxation Stressed muscles are tight, tense muscles. Here's how it works: Progressive muscle relaxation is best performed in a quiet, secluded place.

Forehead Wrinkle your forehead and arch your eyebrows. Hold; then relax. Eyes Close your eyes tightly. Nose Wrinkle your nose and flare your nostrils. Tongue Push your tongue firmly against the roof of your mouth.

Face Grimace. Jaws Clench your jaws tightly. Neck Tense your neck by pulling your chin down to your chest. Back Arch your back. Chest Breathe in as deeply as you can. Stomach Tense your stomach muscles.

Buttocks and thighs Tense your buttocks and thigh muscles. Arms Tense your biceps. Forearms and hands Tense your arms and clench your fists. Calves Press your feet down. Ankles and feet Pull your toes up. Exercise, health, and stress Few things are more stressful than illness.

Popular beliefs notwithstanding, exercise is relaxing. Image: © Rawpixel GettyImages. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. Related Content.

A review of 10 studies found that exercising for at least minutes per week over a 6-month period could help improve erectile function in males.

Another review suggests that regular exercise may help improve sexual satisfaction, arousal, and well-being in females. Regular resistance training may also help increase sex drive. That said, there are some less intense exercises you can do every day to help you get to minutes per week.

These may include walking, cycling, dancing, and skateboarding. But, a consistent mixture of aerobic exercise, resistance training, and eating a well-balanced diet can help you burn fat all over your body. Some exercises include swimming, yoga, running, strength training, and rock climbing.

Exercise offers incredible benefits that can improve nearly every aspect of your health. Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better.

The Department of Health and Human Services recommends you aim for — minutes of moderate-intensity activity or 75 minutes of vigorous physical activity throughout the week. Moderate-intensity aerobic activity is anything that gets your heart beating faster, like walking, cycling, or swimming.

Activities like running or participating in a fitness class count for vigorous intensity. You can use weights, resistance bands, or your body weight to perform muscle-strengthening exercises. Try this today: Need some ideas for how to start adding more activity into your daily routine?

Check out this article for some tips and tricks to help get you going, along with a sample workout regimen! Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

At rock bottom, Carter realized that the only person who could turn things around was himself. Many people struggle to get enough high-quality sleep. Certain foods and drinks like nuts, fish, and tea can help you sleep better.

Learn more. Insomnia makes it difficult for you to fall asleep, stay asleep, or both. Get information on risk factors, symptoms, tests, treatments, and home…. Although many exercises can help you lose weight, some methods are better at burning calories than others.

Here are eight of the best, plus how to get…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The Top 10 Benefits of Regular Exercise. Medically reviewed by Micky Lal, MA, CSCS,RYT — By Arlene Semeco, MS, RD — Updated on November 13, Happiness Weight management Muscles and bones Energy levels Chronic disease Skin health Brain and memory Sleep Pain reduction Sex life FAQ Takeaway.

How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process. Was this helpful? Exercise can make you feel happier. Exercise can help with weight management. Exercise is good for your muscles and bones. Exercise can increase your energy levels.

Exercise can reduce your risk of chronic disease. Exercise can help skin health. Exercise can help your brain health and memory. Exercise can help with relaxation and sleep quality. Exercise can reduce pain. Exercise can promote a better sex life. Frequently asked questions.

Just one thing Try this today: Need some ideas for how to start adding more activity into your daily routine? How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Nov 13, Written By Arlene Semeco. Medically Reviewed By Micky Lal, MA, CSCS,RYT.

Feb 9, Written By Arlene Semeco. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts. More in Veterans Care Medicare Enrollment for Veterans. Being Your Own Health Advocate: A Guide for Veterans. The PACT Act and VA Benefits: Your Questions, Answered.

Read this next.

Stress comes in many forms and produces many symptoms. Mental symptoms range from worry and irritability to restlessness and insomnia, anger and hostility, or sensations of dread, foreboding, and even panic.

Mental stress can also produce physical symptoms. Muscles are tense, resulting in fidgetiness, taut facial expressions, headaches, or neck and back pain. The mouth is dry, producing unquenchable thirst or perhaps the sensation of a lump in the throat that makes swallowing difficult.

Clenched jaw muscles can produce jaw pain and headaches. The skin can be pale, sweaty, and clammy. Intestinal symptoms range from "butterflies" to heartburn, cramps, or diarrhea. Frequent urination may be a bother.

A pounding pulse is common, as is chest tightness. Rapid breathing is also typical, and may be accompanied by sighing or repetitive coughing. In extreme cases, hyperventilation can lead to tingling of the face and fingers, muscle cramps, lightheadedness, and even fainting.

The physical symptoms of stress are themselves distressing. In fact, the body's response to stress can feel so bad that it produces additional mental stress.

During the stress response, then, mind and body can amplify each other's distress signals, creating a vicious cycle of tension and anxiety. Because the root cause of stress is emotional, it is best controlled by gaining insight, reducing life problems that trigger stress, and modifying behavior.

But stress control can — and should — also involve the body. Aerobic exercise is one approach; physical fitness will help promote mental fitness. But there is another approach: you can learn to use your mind to relax your body.

The relaxed body will, in turn, send signals of calm and control that help reduce mental tension. Autoregulation exercises are a group of techniques designed to replace the spiral of stress with a cycle of repose. Several approaches are available.

Even without formal meditation and controlled breathing, the gentle muscle stretching of yoga can reduce stress. But if that's not your thing, simple breathing exercises can help by themselves. Rapid, shallow, erratic breathing is a common response to stress. Slow, deep, regular breathing is a sign of relaxation.

You can learn to control your respirations so they mimic relaxation; the effect, in fact, will be relaxing. Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use.

Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly. Deep breathing is easy to learn. You can do it at any time, in any place. You can use deep breathing to help dissipate stress as it occurs. Practice the routine in advance; then use it when you need it most.

If you find it helpful, consider repeating the exercise four to six times a day — even on good days. Bodily exercise can help relax the mind, and mental maneuvers can, too. Most often, that means talking out problems with a supportive listener, who can be a friend, a chaplain, or a trained counselor or psychotherapist.

But you can also do it yourself, harnessing the power of your own mind to reduce stress. Simply writing down your thoughts and feelings can be very beneficial, and formal meditation exercises have helped many people reduce stress and gain perspective.

Meditation is a prime example of the unity of mind and body. Mental stress can speed the heart and raise the blood pressure; meditation can actually reverse the physiological signs of stress.

Scientific studies of Indian yoga masters demonstrate that meditation can, in fact, slow the heart rate , lower the blood pressure, reduce the breathing rate, diminish the body's oxygen consumption, reduce blood adrenaline levels, and change skin temperature.

Although meditation is an ancient Eastern religious technique, you don't have to become a pilgrim or convert to put it to work for you. In fact, your best guide to meditation is not an Indian spiritualist but a Harvard physician, Dr. Herbert Benson. Here's an outline of what Dr. Benson has termed as the relaxation response:.

Select a time and place that will be free of distractions and interruption. A semi-darkened room is often best; it should be quiet and private. If possible, wait two hours after you eat before you meditate and empty your bladder before you get started. Get comfortable.

Find a body position that will allow your body to relax so that physical signals of discomfort will not intrude on your mental processes. Breathe slowly and deeply, allowing your mind to become aware of your rhythmic respirations. Achieve a relaxed, passive mental attitude. Close your eyes to block out visual stimuli.

Try to let your mind go blank, blocking out thoughts and worries. Concentrate on a mental device. Most people use a mantra, a simple word or syllable that is repeated over and over again in a rhythmic, chant-like fashion.

You can repeat your mantra silently or say it aloud. It's the act of repetition that counts, not the content of the phrase; even the word "one" will do nicely.

Some meditators prefer to stare at a fixed object instead of repeating a mantra. In either case, the goal is to focus your attention on a neutral object, thus blocking out ordinary thoughts and sensations. Meditation is the most demanding of the autoregulation techniques, but it's also the most beneficial and rewarding.

Once you've mastered meditation, you'll probably look forward to devoting 20 minutes to it once or twice a day. Stressed muscles are tight, tense muscles.

By learning to relax your muscles, you will be able to use your body to dissipate stress. Muscle relaxation takes a bit longer to learn than deep breathing. It also takes more time. But even if this form of relaxation takes a little effort, it can be a useful part of your stress control program.

Here's how it works:. Progressive muscle relaxation is best performed in a quiet, secluded place. You should be comfortably seated or stretched out on a firm mattress or mat.

Until you learn the routine, have a friend recite the directions or listen to them on a tape, which you can prerecord yourself. Progressive muscle relaxation focuses sequentially on the major muscle groups. Tighten each muscle and maintain the contraction 20 seconds before slowly releasing it.

As the muscle relaxes, concentrate on the release of tension and the sensation of relaxation. Start with your facial muscles, then work down the body. The entire routine should take 12 to 15 minutes.

Practice it twice daily, expecting to master the technique and experience some relief of stress in about two weeks. Few things are more stressful than illness. Many forms of exercise reduce stress directly, and by preventing bodily illness, exercise has extra benefits for the mind. Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar.

Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia memory loss. Exercise slows the aging process, increases energy, and prolongs life. Except during illness, you should exercise nearly every day.

That doesn't necessarily mean hitting the gym or training for a marathon. But it does mean 30 to 40 minutes of moderate exercise such as walking or 15 to 20 minutes of vigorous exercise. More is even better, but the first steps provide the most benefit.

Aim to walk at least two miles a day, or do the equivalent amount of another activity. You can do it all at once or in to minute chunks if that fits your schedule better. Add a little strength training and stretching two to three times a week, and you'll have an excellent, balanced program for health and stress reduction.

And if you need more help with stress, consider autoregulation exercises involving deep breathing or muscular relaxation. Remember, too, that mental exercises are the time-honored ways to cut stress see box. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Thanks for visiting. Don't miss your FREE gift. Aerobic exercises burn fat, improve your mood, reduce inflammation and lower blood sugar. Strength training, sometimes called resistance training, should be performed two to three times a week.

Squats, lunges, push-ups and the exercises performed on resistance machines or using weights or bands help maintain and even build muscle mass and strength. Strength training also helps prevent falls, keep bones strong, lower blood sugar levels, and improve balance.

Do a combination of both isometric and isotonic exercises. Isometric exercises, such as doing planks and holding leg lifts, are done without movement. They are great for maintaining strength and improving stability.

Isotonic exercises require you to bear weight throughout a range of motion. Bicep curls, bench presses and sit-ups are all forms of isotonic exercise. Stretching exercises keep your muscles and tendons flexible, preserve your posture, and improve mobility, especially as you age. Stretching can be done every day.

Balance exercises call on the various systems that help you stay upright and oriented, such as those of the inner ear, vision and muscles and joints. Tai chi and yoga are great forms of balance exercises that can help you avoid falls and stay independent well into your senior years.

As a general rule, minutes of moderate intensity aerobic activity or 75 minutes of vigorous exercise is recommended as a weekly minimum.

A natural way of splitting up the minutes might be to do a minute session five times per week, or you can break it up and do two minute sessions during a single day. Adopt whatever schedule fits your lifestyle. For strength exercises, aim to work all your major muscle groups twice to three times each week, leaving 48 hours between each workout for recovery.

If you choose to split your workouts to target a specific muscle group e. If you have noticed problems with your balance, such as unsteadiness, dizziness, or vertigo, talk to a healthcare provider for recommendations about balance-specific exercises.

Get in three half-hour workouts each week in addition to a minute walk at least twice weekly. When stretching each muscle group, take it slow and steady, release, repeat again.

But how much exercise is too much? You should expect a little muscle soreness after workouts, especially in the beginning. But if you find that your body is simply not recovering between workouts, you may be overtraining.

Remember that seniors need more recovery time than younger people. The benefits of exercise on mental health are well documented. Another found that those with mild to moderate depression could get similar results to those obtained through antidepressants just by exercising for 90 minutes each week.

The key appears to be the release of brain chemicals such as serotonin and dopamine, which help lift mood and combat stress. But how does exercise lower blood pressure? But what exercise burns the most calories? Generally, aerobic exercises cardio are great for expending calories and reducing fat.

Whatever gets your heart rate up and gets your body moving—while having fun and staying motivated—is the exercise that will help you shed pounds. Everyone can and should do some form of exercise, even if they face severe limitations.

Experts have designed specific exercises for seniors that are low-impact, safe and able to be done even from a sitting position if necessary. For example, standing behind a chair, you can hold its back and lift one leg to about the height of the middle of the calf of the other leg while tightening your abdominal muscles.

As you progress, you might try holding the chair with just one hand and eventually letting go of the chair. Even core-strengthening exercises for seniors can be adapted to those with limited abilities.

For example, a standard plank is done by holding yourself parallel to the floor with only your forearms and toes touching the mat. An easier version allows you to also place your knees on the mat.

But a still easier method is to do the plank while standing and leaning forward. You put your elbows and forearms on a desk, table or wall while resting on the balls of your feet and keeping your back straight.

There are a variety of stretching exercises for seniors to suit people of different abilities. If holding poses on your hands and knees is out of the question, you could try a full-body stretch in which you lie on your back, straighten your legs and extend your hands along the floor past your head.

Some stretches can be done while seated, such as overhead stretches and neck rotations. In fact, other types of exercise also can be done from a seated position. Other chair exercises for seniors include bicep curls with dumbbells or elastic bands , overhead dumbbell presses, shoulder blade squeezes, calf raises, sit-to-stands chair squats and knee extensions.

But if your main concern is how to improve cardiovascular health , then you should put a premium on cardiovascular exercises that force your heart and lungs to work harder, sending oxygen to your cells. While strength training certainly does have cardiovascular benefits, cardio workouts excel when it comes to reducing blood pressure, maintaining the health of the inner walls of your arteries, releasing enzymes that break down blood clots, and even promoting the growth of new arteries feeding the heart.

Regular aerobic exercise also significantly lowers the risk of type 2 diabetes. And since obesity is a significant risk for diabetes, exercises that help you shed fat—especially around your middle—will help you keep diabetes at bay.

Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.