The best exercises to relax and calm your mind

Posted on blog, lifestyle, Medical And tagged relaxation, peace

The working day is over — there is nothing better than sitting down on the sofa and putting your feet up. Or? As tempting as it may sound to many, this is not the ideal way to relax after a busy day. In fact, the body and mind now do not need a TV evening, but gentle exercise, which effectively reduces stress.

In our premium fitness clubs, you can take many sports courses that are helpful here: Yoga and Pilates, for example. If you want to get even sweaty, you can let off steam with Zumba, spinning or fitness boxing. The selection of courses is huge. And we offer you even more: personal training or nutritional advice help you achieve your health and fitness goals.

Calm down — how can I do that?

The television only appears to be the ideal solution. After a working day, during which most people have spent many hours at a desk, the body needs movement so that shortened muscles can be stretched again. And the mind needs rest instead of continuous irrigation. Anyone who pulls themselves together will quickly discover that relaxation techniques, for example, help you deal with stress better in the long term.

Relaxation exercises help to reduce stress hormones. In addition, tensions are released. Your breath gets deeper, you feel more balanced and really calm down.

Good relaxation methods

yoga — It is a wonderful way to relax mentally and physically. This is due, for example, to the fact that you focus a lot on your breath — mindfulness is trained. And it's because the muscles are gently stretched, which relieves tension. Yoga also has an effect on the autonomic nervous system. Digestive problems, back pain, headaches, cardiovascular problems and restlessness can be alleviated with the help of yoga.

Tai Chi — Asian martial arts involve doing the movements slowly, consciously and very concentrated. This trains focus and mindfulness, relieves tension, strengthens self-esteem and strengthens the entire musculoskeletal system.

Qigong —This type of exercise also comes from Asia, but is significantly older than tai chi. You learn to harmonize your life energy (“qi”). The slow movements are usually performed while standing. Effect: Qigong prevents stress, relaxes the body and empties the mind.

Progressive muscle relaxation — Here you relax by tensing very consciously and strongly. If you clench a fist firmly for a few seconds and then release it, you will immediately feel relaxed. Not only does the body benefit, but nervousness, feelings of stress and anxiety also subside.

Autogenic training — It is a form of self-hypnosis. Because you suggest relaxation to your body. And that works! For example, imagine your arms getting heavy and warm. Once you've practiced this a bit, you'll actually only be able to lift your arms off the ground with great effort. Concentrating on the body relaxes the muscles, it regulates breath and blood pressure and it also brings deep peace to the mind.

MBSR — The program developed by US molecular biologist Jon Kabat-Zinn is based on mindfulness exercises from Buddhism. The participants learn to walk, sit and eat consciously, they meditate and focus on their body. The results are impressive, and participants are then able to deal with stress much better. And that also affects their physical health.

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 concentrate on your breath for a few minutes. Breathe in through the nose, exhale through the mouth. When you inhale, your stomach bulges, when you exhale, it becomes flat again.

meditation — The word means something like “sink.” It's about calming the mind. For many, it's a challenge because it's basically a matter of just being there. Nothing to do The practitioners sit down and focus on their breath. Or on nothing (that is much more difficult). Thoughts may come, but they won't be captured. Meditation is a very powerful way to relax. It helps against stress, but also against physical ailments.

wellness (bathtub/aromatherapy/sauna) — It is perfect as a first aid method. Fill your bathtub with warm water and add a scented bath oil. Lavender, for example — it calms you down and immediately transports you to Provence. Or lemon, pine, rose... Pick the scent that you like best. Tip: Buy yourself a bottle of essential oil that you love to smell. In stressful situations, you can simply smell it — a mini break that works quickly. Also good: sauna. The hot air releases tense muscles and scares away stressful thoughts.

Relaxing with sport

Exercise is a good way to reduce stress. This is where the preference is decisive: Some like to work themselves out, others prefer it gently. A few examples:

jogging — Out of work clothes, into running shoes — and off to the park. A few rounds are enough to escape from the mind carousel, let anger fizzle out and enjoy nature. A lot is happening in the long term: Heart and blood pressure benefit from training, and metabolism is 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, then you haven't tried it yet. 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 straining the joints. The muscles on the neck and shoulders are released and the immune system is stimulated. And: It's really great fun.

cycling — Many people no longer travel to work by subway or car, but by bicycle. And do not only do 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 is best to find a route with little traffic. Or get on your bike after work and look for a nice trail in nature.

But there are also people who really want to work themselves out to reduce stress. There you go — there are plenty of options here too.

Spinning/indoor cycling — Training with a stationary bike is fast, sweaty and, thanks to exciting music, great fun. Give it a try!

Zumba — Who can sit still while listening to Latin American sounds? Zumba combines fast dance movements with gymnastics and exciting choreographies. It's the most fun in a large group. Afterwards, you feel exhausted and happy like never before.

fitness boxing — Prancing movements and powerful blows help get rid of anger. Punching bags accept punches patiently. The training is very exhausting, it uses almost the entire muscular apparatus. The heart and circulatory system benefit just as much as the nerves — stress no longer has a chance here.

Other power sports to reduce stress include HIIT, circuit training, and bouldering. However, make sure you give yourself enough time to recover after the workout. This prevents overload and injuries. While you can theoretically do the gentle endurance sports every day, you should plan enough breaks during the intensive ones.

With Holmes Place You can try out a wide variety of courses and see what “your” sport is. Exotic offers such as Skillrow, Kick Power, Boot Camp, Bodyattack or Bodycombat are also included. Of course, you can also opt for yoga, Pilates, and relaxation techniques such as meditation. The choice is yours! And you can also really enjoy yourself in the spa afterwards!

Posted on blog, lifestyle, Medical and tagged relaxation, peace.