As we head towards the last part of the year, many people tend to experience feeling exhausted and burnt out. A study by Gallup showed that workplace stress among employees rose by 10% from 2023 to 2024, with 45% of workers reporting feeling stressed daily in 2024. Exercise is one of the best ways to reduce stress and improve mood. It’s something you can do in your own time and often does not cost much money.
Here are ten types of exercise that can help you achieve a calmer, more positive state of mind.
- Walking
A study published in the American Journal of Preventive Medicine found that regular walks can help reduce symptoms of anxiety and depression. Walking is a simple yet powerful way to boost your mood. A brisk 30-minute walk can increase endorphin levels, the body’s natural mood lifters. Read this article to get started: https://medshieldmovement.co.za/health-benefits-of-daily-walks-its-more-than-just-exercise/ - Yoga
Practising yoga is known to be a way to help ease stress and anxiety. The combination of the physical movements (asanas), breathing exercises and meditation help to decrease levels of cortisol (the stress hormone) and increase feelings of contentment and peace. Try this beginner-friendly yoga routine here: https://medshieldmovement.co.za/video/medshieldmovement-hiit-workout-with-mapule-ndhlovu/ - Strength Training
Lifting weights is not only good for your physical health, but can lead to increased self-esteem and studies also show that this form of exercise can improve your mood. We have a wide variety of strength-training programmes on our site. Try these ones here: https://medshieldmovement.co.za/video/weighted-workout-medshield-movement/ - Dancing
Studies show that dancing is a fun way to release endorphins and lift your spirits.
Try fitness ambassador, Mapule’s dancing workout here: https://medshieldmovement.co.za/video/dancing-workout/ - Cycling
Whether in the gym, on the road or up the trails, cycling is a great way to improve your cardio health and boost endorphins. Combined with spending time in nature and getting fresh air, this sport can help relieve stress and improve mood. No bike, no problem – if you’re a community sports person, why not try a spinning class at your local gym? - Swimming
This low-impact exercise promotes relaxation and the soothing properties of water can help to release tension. Not sure where to start? Try our aqua aerobics workout: https://medshieldmovement.co.za/an-aqua-aerobics-workout-perfect-for-any-pool/ - Tai Chi
This form of martial art helps to focus on slow, controlled movements and breathwork, which helps to create a feeling of being present as well as reducing stress and improving overall well-being. - Try Something Trendy
That new workout that everyone is talking about? Get in on the conversation, rope in your work colleagues or friends or family and get in on the action. This is a great way to bond while doing something fun and good for you. Read more about Pickleball – the sport everyone is talking about, here: https://medshieldmovement.co.za/pickleball/ - Group Workouts
Let go of thinking, planning and strategising your workout and let someone guide you instead. Whether this is a group aerobics class, pilates class or even a crossfit or group training session at a functional gym, having the social interaction in a space that also promotes health is a great way to boost endorphins and mood. - Team Sports
Think action netball, basketball or even padel – participation in a team sport fosters feelings of camaraderie. This combined with physical activity is great for stress reduction.
Finding an exercise or routine that fits into your lifestyle and gives you joy and connection is a great way to reduce stress, improve mood and release symptoms of anxiety and depression. Explore our Medshield Movement workout videos for more inspiration and check out our online resources to help you get started.
