Try These 5 Strength Exercises to Reduce Stress and Anxiety

Physical fitness has long been associated with a healthy mind. Disciplines like yoga, running, and swimming have been proven to help reduce levels of stress, anxiety, and even depression. But not much has been said in favor of lifting weights, even though it remains one of the most favorite types of workouts among gym goers. This became the subject of a recent research paper published in the journal Sports medicinewhich analyzed 16 previously conducted studies involving more than 900 people.

The results suggest that resistance training reduces anxiety symptoms in healthy adults as well as adults with existing mental problems. In fact, there was a significant drop in participants’ anxiety levels, as is typically seen after medication or therapy.

So if you find it difficult to cope with stress, we suggest you hit the gym and pump some iron. Here are some strength training exercises we turn to when we need to blow off some steam.

Try These 5 Strength Exercises to Reduce Stress and Anxiety

1. The medicine ball slams

Want to release pent up frustration and relieve stress during exercise? Try air slams with medicine balls. Not only does this explosive move help channel your aggression into something productive, it also builds muscle and burns calories.

2. Deadlifts

Deadlifts are a key part of any strength training routine and for good reason. They help build core strength, strengthen your lower back, boost your metabolism, and correct your posture. As an intensive compound exercise, it also requires acute mental focus and is great for the mind.

3. Dumbbell Power Cleanse

We can all agree that powerful cleanses are pretty badass. The explosive full-body movements not only improve coordination and build strength, but also give you a major confidence boost. Depending on your fitness level, you can start with basic cleans, squat cleans, or cleans and jerks.

4. Weighted HIIT exercises

Combining HIIT training with weights is a great way to burn fat while building strength. It is also an effective anti-stress. You can create a workout program with 40 seconds on and 20 seconds off, including exercises like goblet squats, weighted lunges, sprints, and weighted pushups.

5. Kettle Bell Circuits

Kettle bell swings, squats and presses are compound exercises that give you a full body workout. Due to the explosive nature of the movements and the work of breathing you use to perform them, they can be a great way to relieve stress and reduce anxiety levels.


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Richard V. Johnson