How Men Can Lower Their Stress With 4 Great Workouts

Stress is often the underlying reason for job dissatisfaction. Feelings of unceasing pressure can affect everyone from the newest office intern to the most tenured member of the human resources department.

But you can help relieve stress on the job by encouraging everyone to adopt a regular workout routine. Physically moving the body has proven to be an effective method of stress reduction.

Fortunately, there are plenty of options so everyone can choose the program that appeals to them. To get you started, here are four excellent workouts we recommend to decrease stress.


High-intensity interval training or HIIT is great for highly driven people. Sometimes you want to calm down without slowing down.

HIIT packs the benefits of traditional hour-long workouts into a matter of minutes. A typical program involves giving all-out exertion to a movement or routine for approximately 30 to 90 seconds and then reducing that intensity for around half that time.

You can adapt HIIT to practically any routine. You might begin with running or cycling. Then experiment by using HIIT to complete a bodyweight or weight-lifting circuit of exercises.

Flexibility Training

Stretching programs such as Pilates and yoga are often the exercises people think of when they think of reducing stress. Pilates, yoga, and similar movement programs like Tai Chi, have long histories and devoted practitioners who swear to their effectiveness.

Stretching forces you to focus on one portion of your body at a time. You have to be aware of how your body is responding to the tension and release rhythm of the exercise.

This sort of mindfulness trains your brain to stay in the moment. As your brain becomes absorbed in the movements, it can’t obsess over your worries.

Meanwhile, the tightness in your body eases. The tightness comes from stress which causes the body to clinch.

Over time, problems such as back aches and a sore neck can occur. Fortunately, regular stretching can relax those muscles.


One of the ways many extroverted people fight stress is through social interaction. So, if you get a boost from spending time with others, the spin class could become your “feel good” space.

Spin classes can take you out of your day-to-day concerns and surround you with the good-natured camaraderie of your classmates. A highly motivated instructor can keep you mentally locked into your exercise program for the entire class.

Usually, there’s high-octane music pumping to keep the energy level at a fever pitch. Plus, pedaling your bike alongside others can give you extra motivation to keep going.

The high you’ll feel at the end of class will make the struggle worthwhile.


You’re more likely to reduce stress if you’re doing something you love. That’s why it’s hard to find someone who’s not having a good time at a Zumba class.

Zumba is the marriage of aerobic exercise and dance class. You’ll get the benefits of a thorough body workout without the tedium. And as a bonus, you’ll get to move on the dance floor like you’re still 18.

Most importantly, you’re giving your mind and body a guilt-free excuse to have fun. When was the last time that happened?

Get Moving

Don’t overanalyze your choice of exercise. After all, the last thing you need is one more thing to worry about.

Instead, realize that you’re free to move back and forth at any time between any combination of workouts. The key is to get started.

The sooner you begin moving, the sooner you can wave goodbye to excess stress