The best exercises to relax the mind and calm down
The workday is over - there's nothing better than settling down on the sofa and putting your feet up. Or is there? As tempting as it may sound to many, that's not the ideal way to relax after a busy day. In fact, your body and mind don't need an evening of TV right now, but gentle exercise that effectively relieves stress.
In our premium fitness clubs you can take many sports classes that are helpful here: Yoga and Pilates, for example. If you want to get even sweatier, you can let off steam with Zumba, spinning or fitness boxing. The choice of courses is huge. And we offer you even more: personal training or nutritional advice will help you achieve your health and fitness goals.
Getting some peace - how can I do that?
The TV only seems to be the ideal solution. After all, after a day at work, when most people have been sitting at a desk for many hours, the body needs movement so that shortened muscles can be stretched again. And the mind needs rest instead of constant irrigation. Anyone who gets their act together will quickly discover that relaxation techniques, for example, can help them cope better with stress in the long term.
Relaxation exercises help to reduce stress hormones. In addition, tensions are released. The breath becomes deeper, one feels more balanced and really comes to rest.
Good relaxation methods
Yoga – It is a wonderful method to calm down mentally and physically. This is, for example, because it involves a lot of focus on the breath - mindfulness is trained. And it is because the muscles are gently stretched, which releases tension. In addition, yoga affects the autonomic nervous system. Digestive problems, back pain, headaches, cardiovascular problems and restlessness can be alleviated with the help of yoga.
Tai Chi – This Asian martial art involves performing movements slowly, deliberately and with great concentration. This trains focus and mindfulness, relieves tension, boosts self-esteem and strengthens the entire musculoskeletal system.
Qi Gong – This type of movement also comes from Asia, but is much older than Tai Chi. One learns to harmonize the life energy ("Qi"). The slow movements are mostly performed while standing. Effect: Qi Gong prevents stress, relaxes the body and empties the mind.
Progressive muscle relaxation – Here you relax by first tensing very consciously and forcefully. If you clench a fist tightly for a few seconds and then release it, you will feel the relaxation immediately. Not only does the body benefit, but nervousness, feelings of stress and anxiety subside.
Autogenic training - It is a form of self-hypnosis. This is because you are suggesting relaxation to your body. And it works! For example, imagine your arms getting heavy and warm. When you have practiced this a bit, you will then actually be able to lift your arms off the floor with great difficulty. Focusing on the body brings relaxation to the muscles, it regulates breath and blood pressure, and it also brings deep peace to the mind.
MBSR – The program developed by U.S. molecular biologist Jon Kabat-Zinn is based on mindfulness exercises from Buddhism. Participants learn to walk, sit and eat mindfully, meditating and focusing on your body. The results are impressive; participants are subsequently able to deal with stress much better. And this has an impact on their physical health as well.
Breathing exercises – If you've ever been really nervous, you may have tried this: Breathe in and out deeply and consciously for a moment. This noticeably calms the nerves. There are many breathing techniques that can be helpful. The simplest: close your eyes and consciously focus on your breath for a few minutes. Inhale through the nose, exhale through the mouth. As you inhale, your belly bulges; as you exhale, it flattens out again.
Meditation – The word means "immersion." It's about quieting the mind. For many, it's a challenge because it's basically about just being there. Not doing anything. Practitioners sit down and focus on the breath. Or on nothing (this is significantly more difficult). Thoughts are allowed to come, but they are not held. Meditation is a very powerful way to come to peace. It helps against stress, but also against physical ailments.
Wellness (bathtub/aromatherapy/sauna) – This is perfect as a first aid method. Fill your bathtub with warm water and put a fragrant bath oil in it. For example, lavender - this soothes and instantly transports you to Provence. Or lemon, stone pine, rose.... Take the scent you like best. Tip: Buy a bottle with an essential oil whose scent you love. In stressful situations, you can just smell it - a mini time-out that works quickly. Also good: sauna. The hot air loosens tense muscles and chases away thoughts of stress.
Calm down with sports
A good way to relieve stress is sports. Here, preference is the deciding factor: some like to power out, others prefer it gentle. A few examples:
Jogging – Get out of your work clothes, into your running shoes - and off to the park. A few laps are enough to get you off the mental merry-go-round, let anger fizzle out and enjoy nature. In the long term, your heart and blood pressure will benefit from the workout, and your metabolism will be boosted. You cope better with stress and do a lot for your self-esteem. Should you run fast or slow? It doesn't matter, the main thing is that you have fun.
Nordic Walking – If you thought it was only for seniors, you haven't tried it yet. Because quite apart from the fact that professional cross-country skiers appreciate it as a summer training method, Nordic walking is very dynamic and trains almost the entire body without putting any strain on the joints. It loosens the muscles of the neck and shoulders and stimulates the immune system. And: it is really great fun.
Cycling – Many people no longer travel to work by subway or car, but by bicycle. And by doing so, they are not only doing something for fitness and health, but also against stress. This is because moderate endurance training such as cycling ensures that the body releases less cortisol for a few hours. It's best to find a route with little road traffic. Or get on your bike after work and find a nice path in nature.
But there are also people who want to really work out to relieve stress. Here you go - there are plenty of options here, too.
Spinning/Indoor Cycling – The training with the stationary bike is fast, sweaty and thanks to stirring music also a lot of fun. Give it a try!
Zumba – Who can sit still to the sounds of Latin America? Zumba combines fast dance movements with gymnastics and exciting choreographies. It's the most fun in a large group. Afterwards you will feel exhausted and happy as seldom before.
Fitness boxing – Dancing movements and powerful punches help to get rid of anger. Boxing bags patiently receive the blows. The workout is very strenuous, using almost the entire muscular system. The heart and circulation benefit as well as the nerves - stress no longer stands a chance here.
Other power sports to relieve stress are HIIT, circuit training and bouldering. After the workout, however, make sure to take enough time to regenerate. This will help you avoid overexertion and injury. While you can theoretically do the gentle endurance sports every day, you should schedule enough breaks for the intense ones.
At Holmes Place, you can try a wide variety of classes and see what "your" sport is. Even exotic offerings like skillrow, kick power, boot camp, bodyattack or bodycombat are included. Of course, you can also opt for yoga, Pilates and relaxation techniques like meditation. The choice is yours! And afterwards you can also really enjoy yourself in the spa!