Effective methods for reducing stress through exercise include engaging in aerobic activities like running or cycling, which release endorphins that enhance mood. Yoga and tai chi are also beneficial, as they promote mindfulness and relaxation. Strength training can help by providing a sense of accomplishment and improving self-esteem. Regular physical activity reduces stress hormones, while improving sleep quality. To maximize these benefits, one should aim for at least 150 minutes of moderate exercise weekly, integrating a variety of physical activities to keep it enjoyable and sustainable.