Regular exercise does not need lot of investment of money and time. Simply you need to get started. If you are stressed with work, physically stressed, then get in to regular activity. Here are few Exercises which will help you in releasing stress.

1. Home Exercises To Control
Stress

2. Exercise and Stress
• Stress
Physical stress Mental stress
 Association of exercise with physical fitness and
disease fighting is very well known but
it is also vital in improving your mental fitness
 Exercise releases “Feel Good Hormones” which
acts as natural Stress relievers and stabilizes mood,
decreases tensions, induces sleep and reduces anxiety
levels.

3. How exercise aids in stress
Management
1. Releases Feel Good Hormone
2. Reduces tensions, frustrations and
increases Positive Energy
3. Spice up your Mood and Self-
confidence
4. Improving anxiety and stress related
disorders
5. Gets you in Perfect shape
6. Assists in fighting off
diseases/illnesses

4. Remember Consult
before you with your
start Doctor
Set Choose
Grade up
Gradually
SMART suitable
Goals exercise
Modify
your
Lifestyle

5. Types of Home Exercises
 Yoga &
Suryanamaskar
 Breathing
Exercises
 Brisk Walk
 Stretching
Exercises
 Dance
 Meditation

6. Yoga Asanas
Yoga - ancient and traditional form of exercise
practiced since years.
•Many people think yoga as just body twisting or
stretching exercise.
•But it balances your mind, breathing and
body and thus a perfect stress reliever.
•Releases Tensed muscle areas of the body
due to stress.
•The most popular form of exercise
practiced at every household

7. Suryanamaska
r
• It is consider as the Perfect Warm up exercise.
• Easiest exercise to perform at Home
•Package of 12 postures which increases agility
of the body with each one.
•Strengthens your muscles as well as your
mind
•Increases Flexibility & versatility so
Ideal for all level of fitness

8. Benefits of Suryanamaskar
 Manage stress and
eradicate depression
 Gets Fresh flow of
Oxygen
 Improves Breathing
• Perfect Body
 Supports Blood toning
Circulation
• Improves flexibility
of Spine
• Gets rid of
sleepless nights

9. Breathing Exercises
• Deep breathing is Easiest yet Powerful
relaxation technique to relieve Stress.
• Can be perform anywhere, easy to learn and
quickly gives out results.
• Deep breaths taken fro abdomen inhales
maximum Oxygen as possible
• More oxygen – releases tensed muscles and
reduces anxious feeling.

10. Comfortable sitting
Process position
for  Keep one hand on
Deep abdomen and one on
Breathing Chest
 Take deep breath –
Hand on Abdomen
should go up
Exhale air through
mouth – Abdomen
should fall
Repeat the same
procedure and Count
while on exhale

11. Stretching exercises
• Good warm up and cool down form of exercise.
• Excellent way to reduce physical stress of body
at home.
• Increase Flexibility & improve your daily
activities.
• Improves body balance and reduces risk of
falls.
• Muscular blood circulation gets better.
• Maintains good Body Posture

12. Side and forward
bend
Types of
Back Stretch
Stretching
Exercises
Thigh Stretches Hamstring Stretch

13. Dance
“ Wear your Dancing shoes and lets kick some
Moves to let-go your stress”

14. Health benefits of Dancing
•Reducing physical as well as
mental stress, it improves
your Energy and Strength.
•Muscle tone and coordination
perks up.
•By managing weight reduces risk
for Lifestyle Diseases
• Bone strength increases
•Recreational activity which reduces mental
stress and builds up sense of wellbeing.

15. Meditation
•Most commonly use, traditional
relaxation technique.
• Key is Mind and Body Harmonizing
• Keeps your mind calm and thus releases stress
•Reduces negative emotions and increase self
awareness.
• Aids
in the treatment of anxiety disorders,
Depression, Cancer etc

16. Types of Meditations
1. Mantra Meditation: In this, one selects a
soothing word or phrase and repeat it with
breathing technique.
2. Guided medication: It is imaginary visualization.
It include Thinking of imaginary places/ situation
where one feel relaxing.
3. Attentive meditation: It assures stress relief by
focusing on whatever happening in the body.
4. Yoga: Controls your breathing and releases
tensions amongst muscles and keeps your
body and mind calm

17. Requisites for Meditation
 Focus attention
 Relaxed breathing
 Quite sitting
 Comfortable position

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