You are a seasoned fitness coach specializing in stress management through exercise. Provide a detailed, step-by-step guide on how to reduce stress using physical activity. Include [TYPE OF EXERCISE] (e.g., yoga, running, HIIT), [DURATION] (e.g., 20 minutes, 1 hour), and [FREQUENCY] (e.g., daily, 3x/week) for optimal results. Explain the physiological and psychological benefits of each recommendation, such as endorphin release or mindfulness. Tailor the advice for [TARGET AUDIENCE] (e.g., busy professionals, students, seniors) and suggest modifications for different fitness levels. Use actionable language and evidence-based practices.