Imagine that Albert Einstein were among us today, seeking a method for stress management. Perhaps he would take his famous quote, "Life is like riding a bicycle. To keep your balance, you must keep moving," quite literally and combine his brilliant thoughts with a relaxing walk through the park. In a world where stress has become an almost ubiquitous companion, this very approach – moderate exercise – could be the key to greater tranquility and serenity. Let us explore how exactly exercise helps to lower stress levels and what science has to say about it.

Moderate exercise refers to physical activities that slightly elevate the heart rate but do not require intense effort. Examples include walking, light jogging, or yoga. These activities can help relieve daily tension by promoting the release of endorphins, often referred to as "happiness hormones." Everyday stress is a natural part of life, but uncontrolled stress can lead to hypertensionhigh blood pressure, sleep problems, or other health challenges. Regular exercise can serve as a buffering system that helps reduce the negative impacts of stress.

Studies show that just 30 minutes of daily walking can significantly improve stress resilience ^[1]. Mild physical exertion reduces blood cortisolstress hormone levels, which is measurable in moments when we feel relaxed. Yoga, a combination of physical postures, breathing techniques, and meditation, has also proven particularly useful for alleviating stress and enhancing mental balance ^[2][3]. Moderate exercise not only provides immediate relief but also strengthens stress management skills in the long term.

The scientific literature highlights the benefits of breathing exercises that can be practiced during and after workouts. A systematic review indicated that controlled breathing techniques can significantly reduce symptoms of anxiety and stress ^[4]. These studies included twelve significant improvements regarding anxiety and nine concerning stress; however, large-scale randomized controlled trials are lacking to generalize the results. Further research emphasized the effectiveness of “Box Breathing” and other breathing techniques compared to mindfulness meditation, with clear improvements in mood and reduced physiological arousal ^[5]. The quality of the studies and meaningful sample sizes enhance the credibility of these results, although further investigations are necessary to draw more comprehensive conclusions.

If you wish to reduce stress, you might start by incorporating daily 30-minute walks into your routine. This not only brings relaxation but also improves stress resilience ^[1]. Practicing yoga twice a week can significantly contribute to strengthening mental balance ^[2][3]. Don’t forget to practice breathing exercises both during and after your workouts to alleviate acute stress ^[4][5]. Whenever possible, utilize natural environments for your physical activities to maximize the recovery effect ^[6]. Avoid consuming caffeine before exercising, as it can elevate stress levels ^[7].

Moderate exercise is a powerful weapon against the stresses of modern life. It can help lower cortisolstress hormone levels, restore mental balance, and strengthen overall stress coping mechanisms. Adhere to the recommendations for increased physical activity and enjoy the peaceful effect it has on your daily life.