Nothing can beat regular exercise as a stress-busting technique. The aftereffect of the 'fight-to-fight' response is that our bodies go into a condition of high excitement yet there is frequently no place for that energy to go, so our bodies can remain in this state for hours at a time. Exercise is the most ideal approach to dissipate the excess energy, especially if you have a sedentary job. It's a smart idea to channel your energy into appropriate exercise, be it a brisk walk, a run or a bike ride. You don't need to join a health club. Exercise can be as casual as taking the dog for a walk, or dancing at home to your favourite song.

We exercise at moderate intensity for a minimum of 30 minutes, most days of the week. And there are many reasons to do so. Exercise not only improves your health and reduces stress; it also relaxes tense muscles and helps you to sleep. It causes the release of chemicals called endorphins into your bloodstream, making you feel relaxed and happy. As such, it can be a helpful tool in fighting depression and anxiety, as well as keeping you trim and reducing your risk of heart conditions and stroke, managing high blood pressure, diabetes and back pain. All in all, fit people are better able to handle the long-term effects of stress without suffering ill health.

Push the excuses back!

You will find yourself wrapped in blanket with a hot chocolate, while making excuses in your mind, if your find yourself doing that, put that mug away and write them down. Perhaps you say:

I don't have the time/money.

I am not the sporty type/no good at exercise.

I don't enjoy exercise.

I am too tired.

There is no facilities close by.

I can't be bothered.

Anyone can exercise even without spending money. It specifically doesn't have to take place at the gym or on a treadmill, leaving the house or having a particular skill. Just remember to warm up and cool down, to avoid injury. And you will feel better afterwards

What to choose?

All kinds of activities for example walking, jogging, swimming, cycling, aerobics classes or DVDs, and dancing are all great forms of exercise. If you are picking something you enjoy, it won't feel like a burden. It is likewise a smart thought to differ your exercises to evade boredom too. For instance, if you normally exercise indoors, try an outdoor activity. Exercise ought to be entertaining. It's hard to prop up with an activity program that you despise. Practicing with a companion may urge you to keep it up longer, and attempt exercises that will influence you to overlook your workout, for example, roller-skating or flying a kite.

Walking

Indeed, even minimal fit among us more often than not can incorporate some walking into our schedule. An organised walking routine can be an extraordinary type of oxygen consuming activity. Moreover, it is free, and reinforces the heart and lungs and additionally the legs. It likewise counteracts osteoporosis, brings down circulatory strain and cholesterol, assists with diabetes, and builds flexibility. Walking for 30 minutes most days can be an effectively reachable target, perhaps walking all or part of the way to work, or a 15 minute burst at noon and another in the evening. As your fitness enhances, you could even try alternating with a slow jog. Taking the stairs rather than the elevator is a choice that will become automatic after a short time.

Yoga

Yoga is an ancient Indian practice, dating back more than 5000 years. The word yoga implies union, and was initially intended to prompt union of the human spirit with nature. Nonetheless, today numerous people utilise it as a technique to link the soul and mind in a way that encourages peacefulness and relaxation. It uses stretching postures, breathing, and meditation techniques to calm the mind and tone the body. Yoga reduces stress and improves strength, flexibility, coordination, circulation and posture. It may even diminish the frequency of asthma attacks. You can learn about yoga from books and videos, but the best way is through attending a class with an experienced instructor.

Tai Chi

Also known as tai chi ch'uan, this form of martial art will help to reduce stress and improve strength and flexibility. Based in the Chinese Taoist philosophy, it was developed for health, self-defense, and spiritual development. It combines a series of gentle physical movements and breathing techniques, allowing you to experience a meditative state. The idea is that it facilitates the flow of chi ("life energy") through the body by dissolving blockages both within the body and between the body and the environment. Through sheer concentration, balanced coordinated breathing and slow, graceful body movements. Tai Chi has physiological and psychosocial benefits and promotes balance control, flexibility, and cardiovascular fitness in patients with chronic health conditions.

• Make specific goals

Don’t just say that I want to. Your goal needs to have specific timeframes and be something where you can measure your progress.

• Be realistic

Never expect to lose 20 pounds in two weeks or even three. Set goals that are realistic with the effort and commitment that you can give to them. Also, make sure you have the resources available to achieve your goals. Don’t choose swimming as your form of exercise if you don’t have access to a pool, or running outdoors when it’s going to be freezing outside for the next few months.

• Set reminders

Post sticky notes where you will see them, reminding yourself of the benefits of exercise and sticking to your goals.

• Schedule your workout

Put time for exercising on your calendar, just as you would a doctor’s appointment or work. You can use your phone to set an alarm when it’s time to get moving.

• Consider the obstacles

Think about what might get in the way of your going for a brisk walk or biking at least three times a week. Then come up with a plan to overcome these obstacles. For example, if you have small children that you can’t leave and have no one to watch them, buy a good stroller or bike so they can come along. Not feeling motivated because of the weather? Find a fitness center with child care or create a home exercise routine that you can do when the kids are napping or at school.

• Get a partner

If you have the tendency to bail from exercise at the last minute, finding a partner who can keep you accountable might be a good strategy.