If you suffer from anxiety, you’re well aware of the physical and emotional toll it can take. Although medication is commonly recommended treatments, you might not realize that exercise can also be a beneficial tool to combat anxiety symptoms. Not only does exercise release endorphins, our body’s natural “feel-good” chemicals, but it can also divert our attention from our worries and provide a sense of achievement. In this article, we’ll explore exercises that are good for anxiety and how they can help you feel more in control of your mental health.
Yoga: Yoga is a popular form of exercise that incorporates meditation, breathing exercises, and body positions that release muscular tension. It has been shown to reduce symptoms of anxiety, depression, and stress. Additionally, yoga targets the parasympathetic nervous system, which is responsible for the rest and recovery response often inhibited by anxiety’s fight-or-flight response. Try practicing yoga for at least 30 minutes each day, preferably in the morning.
Running: Running is one of the most straightforward ways to get your heart rate up and release endorphins. Research has shown that a ten-minute run can alleviate symptoms of anxiety for several hours. When running, focus on your breathing and avoid overthinking. It can be helpful to choose a scenic route for a change of mind and allow for a distraction from internal thoughts.
Swimming: Swimming has a meditative quality that can calm the mind and reduce anxiety. Additionally, the water’s buoyancy provides a feeling of weightlessness, reducing the pressure on your joints. Swimming laps for at least half an hour, either in a pool or the ocean, can help you improve your endurance and achieve a sense of accomplishment that can improve your overall mood.
Weightlifting: Weightlifting can provide a sense of control and strengthening your body, helping you achieve a sense of accomplishment. The effort required to lift weights can take your focus away from anxious thoughts. Moreover, strength training can help increase self-confidence and self-esteem. Begin with a basic weightlifting program, preferably with a certified trainer who can customize your routine to your level of experience. Aim for three to four workouts per week, each between 30-60 minutes in length.
Walking: Walking is a simple and low-impact activity that can help reduce anxiety. Walking for at least twenty minutes per day can increase endorphins and reduce symptoms of depression and anxiety. Try incorporating mindfulness while walking, focusing on your breathing and the sensations in your body. Walking in nature, such as a park or hiking trail, can also help you escape from stresses of everyday life.
When it comes to managing anxiety, exercise can serve as an effective tool for reducing anxiety. Inactivity can contribute to worse anxiety symptoms, so it is important to incorporate some form of physical activity into your recovery plan. The above exercises have been shown to support mental health and reduce symptoms of anxiety, depression, and stress. Remember that regardless of your level of experience, incorporating any form of physical activity into your daily routine can make a significant difference. Consult with a fitness trainer and or kinesiologist if you need help developing an exercise routine appropriate for your level of fitness. Remember, be gentle with yourself and make exercise a daily habit to achieve the best results.
