The 5 best exercises for stress – BOA FORM

It is no wonder that many doctors and specialists have indicated the practice of sports during the quarantine. Physical activity stimulates the release of endorphins that are linked to the feeling of pleasure and well-being. “Testosterone, produced during exercise, also lowers cortisol levels”, explains the specialist endocrinologist in sports Francisco Tostes, from Rio de Janeiro. choose your stress exercise favorite and relax.

Best exercises for stress

1 – Running (on treadmill)

Lucky for those who can count on one belt at home. “During training, her mind is no longer bombarded by so many stimuli, such as calls and emails, which helps her calm down”, explains Raphael Zaremba, professor of sport psychology at PUC-Rio. Keep a pace that makes you comfortable and forget about your worries. The body will compensate by releasing endorphins. “There is no perfect tactic for everyone. Some people prefer long distances and others do better with gunfire. The important thing is to focus on breathing and in the past”, emphasizes Halim Rached, technical director of Clube de Corrida, in Campinas (SP).

2 – Dance

If you are from the team that thinks the bodybuilding too boring, or the race is too difficult, you can bet on dancing. “Dance, for many people, is a form of relief, a means of expression or even a refuge. As it is a fun, creative and challenging activity, it ends up being ideal for those who want to distract themselves and focus on something positive”, says psychologist Lilian Nobre.

3 – Pilates

To connect mind and muscle, one of the principles of the technique, you have to send negative thoughts away. “The slow and long rhythm of exhalation is completely contrary to the panting of those who are stressed, which helps to calm down”, he says. Eliane Coutinho, pilates instructor and researcher at USP, in São Paulo. And the stretching of the class relaxes shouldersback and wrists – areas that tend to suffer from overtime at the office.

4 – Boxing

“The punches help to get rid of any negative feelings”, says boxing coach Rodrigo Leite, from São Paulo. Bob, the rubber doll, is perfect to leave at home. Do 3 minutes of varied punches and you will feel much lighter.

5 – Yoga

Yoga is a great ally in the fight against anxiety. “Actually, it takes you out of the anxious state. With the help of a good teacher and a good methodology, practice helps you to think less — or not to think at all”, explains Francisco Kaiut, creator of the Kaiut Yoga. And running away from the whirlwind of thoughts that sometimes run over our head sounds wonderful, doesn’t it?

Stress free exercises

Be careful not to extrapolate in the amount or intensity of training. “Physical activity produces a healthy level of cortisol in the body. But it can be dangerous if you are not prepared for it”, warns Victoria Borba, from the Brazilian Society of Endocrinology and Metabolism, in Curitiba. in excess, the stress exercises may have the opposite effect. “The consequences range from fatigue and tiredness to loss of libido, sleep disturbance and depression”, says sports doctor Roberto Ranzini, from São Paulo. In order not to make a mistake, it is best to advance gradually. Thus, you avoid overload and even celebrate a new achievement with each training session.