Gentle movement for relaxation

When you're stressed, exercise might be the last thing you feel like doing. But moving your body is one of the most effective ways to release tension and lift your mood. Healthdirect notes that daily exercise has many benefits for physical and mental health, and can reduce stress and help you relax.

Relaxing movement doesn't have to mean pushing yourself hard at the gym. Gentle activities, such as walking, stretching, yoga and tai chi, can be calming in their own right. This guide explains what Australia's activity guidelines recommend and how to build relaxing movement into your day.

What the guidelines say

Australia's 24-hour movement guidelines say being active is essential for good mental and physical health and wellbeing. For adults aged 18 to 64, they recommend being active most days, preferably every day, with a variety of activities at different intensities, which can include:

• moderate to vigorous physical activity for 30 minutes or more on most days;
• muscle-strengthening activities on 2 or more days per week;
• activities targeting mobility, balance and coordination on 3 or more days per week;
• several hours of light-intensity physical activity daily.

The guidelines also recommend limiting sedentary time, breaking up long periods of sitting as often as possible and getting 7 to 9 hours of good quality sleep. Separate recommendations apply to older adults, children and people with disability or chronic conditions; check the Department of Health, Disability and Ageing's website.

Why movement helps with stress

When you're stressed, your body prepares for action. Physical activity can help use up some of that energy and release tension. Many people find that movement also gives their mind a break from worries, improves their mood and helps them sleep better. Healthdirect lists exercise alongside breathing, mindfulness and yoga as ways to manage stress.

Gentle options to try

Walking

Walking is free, flexible and suits most people. A gentle stroll is light activity; a brisk walk where you can talk but not sing is generally moderate intensity. Walk to the shops, take the stairs, get off public transport a stop early or explore a local park. See our relaxing outdoors guide.

Stretching

Gentle stretching can ease muscle tension, especially in the neck, shoulders, back and hips where many people hold stress. Move slowly, breathe steadily and stretch only to the point of mild tension, never pain.

A simple stretch routine:

1. Neck rolls: slowly drop your chin to your chest and roll your head gently from side to side.
2. Shoulder rolls: roll your shoulders forwards, then backwards.
3. Side stretch: raise one arm overhead and lean gently to the opposite side. Swap.
4. Chest opener: clasp your hands behind your back and gently lift, opening your chest.
5. Forward fold: from standing, bend your knees and let your upper body hang forward. Roll up slowly.
6. Calf stretch: step one foot back, keep the heel down and lean forward. Swap.

Yoga

Yoga combines movement, breathing and focus. Healthdirect notes that yoga can involve mindfulness, visualisation and progressive muscle relaxation. Gentle or restorative styles are especially relaxing. Many community centres, gyms and studios offer beginner classes, and free online videos are widely available. Tell instructors about any injuries or health conditions.

Tai chi and qigong

These slow, flowing practices combine movement, balance and breathing. They're often suitable for people of different ages and fitness levels and can help with mobility and balance, which the guidelines recommend on 3 or more days a week. Look for classes through local councils, community centres or seniors' groups.

Swimming and water exercise

Swimming and aqua aerobics are low-impact and can feel soothing. Water supports your body, making movement easier on the joints.

Cycling

A gentle ride along a bike path or around your neighbourhood combines movement, fresh air and a change of scene. Wear a helmet and follow road rules.

Dancing

Put on music you love and move. Dancing at home, in a class or socially can be a joyful way to release tension.

Gardening and active chores

Digging, weeding, raking and other active tasks count as physical activity and can be satisfying ways to unwind.

Building movement into your day

• Break up sitting. Stand up and move every 30 minutes or so, as the guidelines encourage.
• Walk and talk. Take phone calls standing or walking.
• Active commuting. Walk or cycle part of your journey.
• Movement snacks. A few minutes of stretching or a short walk between tasks.
• Make it social. Walk with a friend, join a group or play with children.
• Schedule it. Put activity in your calendar like any other appointment.

Strength and balance

Don't forget strength and balance. Muscle-strengthening activities, such as bodyweight exercises (squats, wall push-ups, lunges), resistance bands, weights or carrying heavy shopping, are recommended on 2 or more days a week. Balance activities, such as standing on one leg, tai chi or yoga, help with mobility and coordination.

Movement and sleep

Regular activity can support better sleep. Healthdirect's insomnia advice suggests exercising regularly but not in the evening, as vigorous activity close to bedtime may make it harder to wind down. Gentle stretching in the evening is fine for most people and can be part of a wind-down routine.

Getting started safely

• Start slowly. If you haven't been active for a while, begin with short, gentle sessions and build up gradually.
• Listen to your body. Some effort is good, but stop if you feel pain, dizziness or chest discomfort.
• Warm up and cool down. A few minutes of gentle movement before and after.
• Stay hydrated and avoid strenuous activity in extreme heat.
• Check with your doctor if you have a health condition, injury, are pregnant or are unsure what's safe.

Making movement enjoyable

The best activity is one you'll keep doing. Think about what you enjoyed as a child, whether that was swimming, dancing, riding a bike or kicking a ball, and see if there's a grown-up version. Try new things: a beginner yoga class, a walking group, a social sport or a dance class. Variety keeps things interesting. Celebrate small wins, such as walking a little further or feeling less stiff, rather than focusing only on long-term goals.

Moving with others

Exercising with others can make movement more enjoyable and easier to keep up. Walking groups, community yoga, parkrun-style community events, social sport and dance classes all combine activity with connection. Many local councils list free or low-cost activities, and some are designed for beginners or particular age groups.

Key points

• Movement helps release tension and can reduce stress.
• Australia's guidelines recommend adults be active most days, with a mix of intensities, strength and balance.
• Gentle options include walking, stretching, yoga, tai chi, swimming and dancing.
• Break up sitting and build movement into everyday routines.
• Start slowly, listen to your body and check with your doctor if needed.