The Benefits of Working Out: 5 Ways to Find Calm

Slept through your alarm, missed the train, spilled your coffee - and it’s barely 9am. Some days, serenity feels like a far-off dream. The more we focus on the chaos, the more elusive calm seems. The day starts to spiral, and before we know it, we’re running on fumes, only to wake up the next morning to do it all over again. But what if there was a way to reset before things get out of hand? What if a few minutes of movement could bring you back into yourself feeling calmer and ready to take on the day?

When stress is piling up, taking a moment to move can be the key to re-centering. And with the right recovery routine to follow, mind-body balance need never feel too far away. From calming practices that slow you down to high-intensity workouts that release tension, we’ll explore the benefits of working out. Read on for five types of movement that could help restore balance and bring a sense of calm, no matter your energy levels. Plus, discover how to wind down and care for what moves you afterwards. Are you ready to move through the stress - and into something steadier? Let’s explore five ways that working out can help you feel more grounded, more balanced, and more like yourself again.

Did You Know: Five Facts About Your Body and Stress

• Stress Can Physically Change Your Brain: Chronic stress can actually shrink the brain’s hippocampus, which is responsible for memory and emotional regulation.

• 20 Minutes is All It Takes: Just 20 minutes of moderate movement can increase the production of endorphins, the body’s natural mood boosters.

• Stress Can Weaken Your Immune System: Ongoing stress suppresses the immune system, making us more susceptible to illness.

• A Change is as Good as a Rest: Even a brief change of scenery - like stepping outside or moving to a new room - can help reset your mind and reduce stress levels.

• Laughing Reduces Stress Hormones: Engaging in activities that make you laugh has been shown to decrease levels of stress hormone cortisol.

What Happens When You Move for Your Mind?

Exercise can influence how the body reacts to stress. Whether it’s the grounding effects of mindful stretching or the release of energy through more intense activity, movement offers a range of benefits to help support both body and mind. But what’s really happening when we feel these effects?

Physical Benefits of Movement:

The tired, satisfied feeling you get after movement? That’s your body doing some incredible work:

• Burning off Hormones: Exercise can help reduce levels of cortisol and adrenaline - the hormones that are produced when we’re stressed.

• Releasing muscle tension: Certain styles of movement can actually help to stretch and ‘loosen up’ tight muscles.

• Improving sleep: When the body is physically tired but not overstimulated, it's more likely to enter a restorative sleep state.

Mental Benefits of Movement:

Feel lightness and clarity after a workout? It’s all thanks to the effects of movement:

• Mindfulness and recentering: Movement can provide an opportunity to focus on your breath and body, helping you feel more centered and present.

• Mood improvement: Movement encourages the release of mood-regulating neurochemicals like serotonin and dopamine, which contribute to feelings of calm and balance.

• Enhancing brain function: Physical activity may help increase blood flow to the brain, improving focus and mental clarity.

Benefits of Working Out: 5 Types of Movement to Try

There’s no “one-size-fits-all” approach when it comes to finding calm through movement. Each individual responds differently to various forms of exercise, and discovering what works best for you can take a little curiosity and exploration. Certain kinds of movement could even work best for you during different kinds of stress - you might like to try a few different ideas and see which feels right for you.

1. Walking and Running

Walking and running are excellent ways to release built-up tension. Whether around the block or through the park, these activities can help calm racing thoughts and refocus your attention on the present moment. Their rhythmic nature can ground you, offering a natural reset and a sense of calm, even in the midst of chaos.

Great when you’re feeling: overwhelmed or need to clear your mind

• Feeling steady: Take a brisk walk around your neighborhood or local park to clear your head.

• Feeling slow: For a more relaxing option, enjoy a gentle walk in nature, taking in the sights and sounds around you.

• Feeling supercharged: If you're feeling more energetic, try a pacey jog to really get your heart rate up and boost endorphins.

Make it mindful: Walking through a forest? Try forest bathing - or Shinrin-yoku - during your walk. Breathe deeply and let the sights, sounds, and smells of the forest wash over you, helping to ground your mind and reconnect you with the present moment.

After a walk or run: Try our Relief Lotion Tired Leg and Foot. Light cooling cream with Menthol, Eucalyptus Oil and Arnica Oil – to relieve feelings of heaviness, tension and fatigue while hydrating your skin. No dry-out effect.

2. Yoga and Pilates

Yoga and Pilates emphasize breath control, flexibility, and balance. These practices offer a gentle to moderate intensity workout that can help release stress while strengthening the mind-body connection. Yoga typically focuses on flexibility and deep stretches, while Pilates targets core strength, improving posture and stability.

Great when you’re feeling: stressed or need to recenter

• Feeling steady: Practice a Vinyasa yoga flow to stretch, work and release tension from the body.

• Feeling slow: Try a gentle Yin yoga routine that focuses on deep stretching through poses held for a long time.

• Feeling supercharged: Reformer Pilates or a hot yoga session both demand intense focus from body and mind.

Make it mindful: Focus on deep, calming breaths as you move through each pose. This intentional breathing can deepen your sense of relaxation and help you stay present in the moment.

After yoga or Pilates: Slip into a bath with our Relaxing Bath Salts. Made with natural Sea Salts and a blend of Essential Oils - a relaxing and soothing bath experience for the body, mind, and skin.

3. Hiking

Hiking is a wonderful way to combine physical activity with the restorative benefits of nature. The rhythm of walking through varied terrain can provide both a mental and physical reset. Whether you're scaling a mountain or strolling along a forest trail, hiking offers a powerful way to reconnect with nature and calm the mind.

Great when you’re feeling: disconnected or need to find peace

• Feeling steady: Take a moderate hike on a well-established trail that offers a steady, manageable pace to clear your mind.

• Feeling slow: Opt for a gentle jaunt in a local park, focusing on the sights and sounds of the environment around you.

• Feeling supercharged: Head for a more challenging mountain trail to engage your muscles and boost your endurance.

Make it mindful: Try forest bathing - or Shinrin-yoku - during your hike. Breathe deeply and let the sights, sounds, and smells of the forest wash over you, helping to ground your mind and reconnect you with the present moment.

After a hike: Treat your feet to a little exfoliation after all that time in hiking boots. Our Smoothing Pumice Stone is made out of 100% recycled glass, removing dead cells and reducing calluses for soft and smooth feet.

4. Swimming

Swimming can provide a full-body workout. The weightlessness of water offers a low-impact way to engage your muscles, which can be a game-changer if injuries or muscle tightness are causing discomfort.

Great when you’re feeling: the weight of the world

• Feeling steady: Try lane swimming in the pool at a moderate pace, focusing on smooth, controlled strokes to help improve overall body awareness.

• Feeling slow: Take a slow swim or even a gentle paddle through the water. Walking through water adds resistance, providing a light but effective way to engage your muscles and calm your mind.

• Feeling supercharged: Head for an ocean swim. The salt water and extra challenge of natural waves helps to really work the body. Remember to keep an eye on the shoreline!

Make it mindful: If you’re swimming by the sea, in between swims, let your breath fall into rhythm with the waves. Breathe in as the wave rolls towards you, and exhale as it recedes. This natural rhythm of the ocean can help center your breath and bring your focus to the present moment.

After a swim: It’s time to moisturize your skin. Apply Nourishing Foot Balm to your feet and Comforting Dry Oil anywhere on the body.

5. Dance

Dance can be a joyful way to reconnect with your body and shift your mindset - it’s about freeing your mind and letting your body lead. The simple act of moving to music can help ease tension, and listening to music is proven to improve mood.

Great when you’re feeling: stuck in your head or needing an emotional reset

• Feeling steady: Try a barre class. This low-impact ballet-inspired workout blends strength, stability, and coordination.

• Feeling slow: Fancy a kitchen dance for one? Put on a playlist and let your body choose the rhythm.

• Feeling supercharged: Find a dance cardio session designed for fast, powerful movement. An outdoor silent disco-style workout can also offer joyful, high energy release.

Make it mindful: Dance like nobody’s watching. This can be an exercise in letting go of how we think others might see us. Stay connected to the rhythm and let your body express whatever it needs to.

After a dance: You deserve the full treatment. Try our Signature Foot Massage, and take time to indulge with our Discovery Kit - our complete Care Essentials ritual for foot, body and mind. This set contains: 30ml each of Exfoliating Foot Scrub, Nourishing Foot Balm, Comforting Dry Oil, Relief Lotion Tired Leg & Foot, and Relaxing Bath Salts, 120g.

The Importance of Post-Movement Care

How you recover matters just as much as how you move. Taking time to stretch, rehydrate, and rest can help your body and mind fully absorb the benefits of exercise. Prioritizing post-movement care isn’t just about physical maintenance; it’s about giving your body and mind the time they need to recover, recharge, and find lasting balance.

• Stretch: A few minutes of deep stretching can help release lingering tension, and support ongoing calm.

• Massage: Try our Signature Foot Massage to ease tired feet and help boost relaxation.

• Care: Make every care moment count for body and mind with BIRKENSTOCK Care Essentials.

Let Movement Lead You Back to Calm

Movement doesn’t have to be something you simply do - it can be something you feel. A tool you can reach for when you need clarity, calm, or a grounding breath in a busy world. Whether it’s the slow stretch of yoga, the pulse of a dance track, or the quiet rhythm of a forest trail, the benefits of working out can help reset your mind and recharge your body. Explore different ways of moving, follow what feels good, and help build calm into your everyday routine.

Looking for more inspiration? Follow us on @BIRKENSTOCKCareEssentials for more tips and ideas to help care for what moves you.

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