Do a De‐Stress Workout

Finding a workout that helps you de-stress can add balance and bring joy to your life. Breaking a sweat and burning calories with an activity like walking or running can help turn a stressful day or week into a pleasurable one. Activities like swimming and yoga are also great ways to banish stress while working out.

Walking Away Your Worries

 * 1) Walk on a treadmill. Working out on a treadmill is a great way to relieve stress after a challenging day. You can do it in any season and with very little specialized gear. Just put on your walking shoes and head to your favorite gym. [[Image:Do a De‐Stress Workout Step 1.jpg|center]]
 * 2) *Warm up for 5 minutes at 3.4 miles per hour or 5.5 kilometers per hour.
 * 3) *For the next 6 minutes, walk for 60 seconds at 4 miles per hour or 6.5 kilometers per hour. Follow this with a recovery interval at 3.4 miles per hour or 5.5 kilometers per hour for 60 seconds, repeating three times.
 * 4) *For the following five minutes, alternate an interval of 40 seconds at 4.2 miles per hour or 6.7 kilometers per hour with a recovery interval of 20 seconds at 3.4 miles per hour or 5.5 kilometers per hour, repeating five times.
 * 5) *For the next five minutes, alternate an interval of 30 seconds at 4.4 miles per hour or 7 kilometers per hour with a recovery interval of 30 seconds at 3.4 miles per hour or 5.5 kilometers per hour, repeating five times.
 * 6) *Finally, alternate an interval of 20 seconds at 4.6 miles per hour or 7.4 kilometers per hour with a recovery interval of 40 seconds at 3.4 miles per hour or 5.5 kilometers per hour, repeating five times.
 * 7) *Cool down for 4 minutes at 3.4 miles per hour or 5.5 kilometers per hour.
 * 8) Try the shuffle, shuffle, skip. Face the right side of the street. Using a lateral shuffle, quickly step, then bring your feet together, and step again. Repeat this on the left side as you face the left side of the street, making sure your ankles never cross. Then face forward and take one skip forward. Continue the shuffle, shuffle, skip routine for 20 minutes, and then walk at your regular pace for 10 minutes to cool down. [[Image:Do a De‐Stress Workout Step 2.jpg|center]]
 * 9) Get out on the trail. Sometimes one of the easiest and most fulfilling ways to work out and de-stress is to head out on the trail for thirty minutes. Warm up by walking at your regular pace for 10 minutes. Pick up your speed for the next 15 minutes so that talking becomes a bit more difficult to do while walking. Cool down with another 5 minutes at your normal walking pace.[[Image:Do a De‐Stress Workout Step 3.jpg|center]]

Giving Yoga a Chance

 * 1) Begin with mountain pose. Stand with your feet facing forward, slightly apart and in line with your hips. Your toes should be spread and your weight should be distributed evenly across both feet. Keep your arms at your side, with palms facing in. Your neck and shoulders should be relaxed. Look straight ahead. [[Image:Do a De‐Stress Workout Step 4.jpg|center]]
 * 2) Transition to standing forward fold. Beginning in mountain pose, place your hands on your hips. Exhale and bend forward at the hips. Lengthen your torso as you do this, and keep your knees straight. Put either your palms or your fingertips on the floor beside your feet. If you can’t touch the floor, place your hands on your shins or the tops of your feet. Hold this position for 30 seconds. Repeat 3 times. [[Image:Do a De‐Stress Workout Step 5.jpg|center]]
 * 3) Do downward facing dog. Place your palms on the floor in front of your feet. Step back one leg at a time, making your body in an upside-down V shape. Keep your fingers spread, your palms pressed down, and your feet in line with your hands. Try to lower your heels to the floor while relaxing your head and neck. Hold this pose for 30 to 60 seconds. [[Image:Do a De‐Stress Workout Step 6.jpg|center]]
 * 4) Try upward facing dog. Lie on your stomach, bend your elbows, and place the palms of your hands by your side. Press your hands into the floor and lift your head and upper body off the floor. Keeping your thighs strong, lift your hips off the floor. Look up. Hold the pose for 10-15 seconds.[[Image:Do a De‐Stress Workout Step 7.jpg|center]]
 * 5) Give plank a try. Get onto the floor and lie flat on your stomach. Make sure your forehead is on the floor. Bending your elbows, place your palms by your side and push up so that your legs, hips, chest, and head are off the floor. Make sure your butt, shoulders, and heels are in line and your elbows are close to your ribs. Look straight ahead. Hold for 10-15 seconds. [[Image:Do a De‐Stress Workout Step 8.jpg|center]]
 * 6) End with child pose. Get onto your hands and knees, keeping your feet together and your knees as wide as your hips. Sit on your heels and extend your torso and arms forward on the floor. Make sure your forehead is resting on the floor while your arms are outstretched in front of you. Keep your palms pressing into the floor and breathe deeply. Hold this pose for 1-5 minutes. [[Image:Do a De‐Stress Workout Step 9.jpg|center]]

Swimming Away Your Stress

 * 1) Head out to your local pool. Swimming is a great way to relieve stress. It is a full body workout and a great low-impact option for those suffering from joint issues. If you live in a warm climate, try locating an outdoor pool which has time allotted for open swim or lap swimming. If you live in a colder climate, opt for an indoor pool with a flexible schedule. [[Image:Do a De‐Stress Workout Step 10.jpg|center]]
 * 2) Warm up with a kickboard. Many public pools and gym pools have kickboards available for use. Place your arms over the kickboard, allowing it to provide flotation for your body. Then gently kick to begin warming up. Do 4 laps with the kickboard to warm up your muscles, resting 20 seconds between laps. [[Image:Do a De‐Stress Workout Step 11.jpg|center]]
 * 3) Swim ten freestyle laps at your own pace. After you’ve warmed up with the kickboard, take your swimming routine up a notch with 6 freestyle laps. Be sure to take a 20 second rest between each lap. If you find yourself becoming overwhelmed, it is okay to take a longer break between laps.[[Image:Do a De‐Stress Workout Step 12.jpg|center]]
 * 4) Cool down with two freestyle laps at a reduced speed. Once you’ve completed ten laps, be sure you cool down with at least two freestyle laps at a reduced speed. Alternatively, you can pick the kickboard back up and complete your cool down with two laps on the kickboard. [[Image:Do a De‐Stress Workout Step 13.jpg|center]]

De-Stressing with Dance

 * 1) Check out a Zumba class. Zumba is a dance workout inspired by Latin and world music. It is a mix of low-intensity and high-intensity exercises that tones, strengthens, and burns calories while melting away your stress. Check your gym or municipal fitness center for a class near you. You can also try Zumba out in the comfort of your living room by trying out a video online. [[Image:Do a De‐Stress Workout Step 14.jpg|center]]
 * 2) Just give Jazzercise a try. Dancing can melt away pounds and stress, and Jazzercise is a great option to get moving. Dance studios, gyms, municipal fitness centers, and schools often offer Jazzercise classes. If finding a class nearby you isn’t an option, check out a class online or order a video to explore Jazzercise in the comfort of your living room. [[Image:Do a De‐Stress Workout Step 15.jpg|center]]
 * 3) Bust a move on your own. Sometimes it’s not possible to attend a dance class in person. If this is the case, the best way to de-stress with dance is at home and on your own. Crank up your favorite tunes, let the music move you, and dance like there’s nobody watching. After 20 minutes, you’ll be breaking a sweat, burning calories, and banishing the blues. [[Image:Do a De‐Stress Workout Step 16.jpg|center]]