Anxiety can be overwhelming, but there’s a powerful tool at your disposal: EXERCISE!
At the onset of anxiety, it may be hard to imagine how exercise can be of any help. But believe me when I say that there is no other magic like that in real life, and it can work miracles.
This article will take you on a journey about how physical exercises can alleviate your mental health, what the possible ways to perform physical exercises are, and how you would manage them with your daily routine.
Relation of Exercise And Anxiety Relief
Let’s start with the concept of incorporation of the exercise in anxiety killing.
Exercise does much more than just make you feel better; it affects you both physically and mentally. As your body moves, your endorphins lift your mood up and fill you with energy.
By engaging in regular physical activity, you’re essentially giving your brain the resources it needs to combat anxiety. Your brain releases serotonin and dopamine, which are essential neurotransmitters for regulating mood.
Exercise has also been shown to lower cortisol levels, which is your body’s stress hormone.
In other words, when you work out, you are literally sweating away stress. Practice makes you familiar, which means exercise not only helps treat your symptoms of anxiety it is a crucial component of your long-term anxiety disorder treatment.
Types Of Physical Activity That Benefits Anxiety Treatment
Anxiety doesn’t necessarily mean you have to endure an extreme workout.
There are different types of exercise that meet other requirements. So, Don’t get overwhelmed.
If you want something calming, yoga and Tai Chi are the ones focused on deep breathing and mindfulness, calming your mind and, eventually, your body.
But if you are more of an active person, cardio exercises like running or cycling would be an excellent way to relieve some of the excess nervous energy.
So, surprisingly, strength training purportedly lowers your anxiety level by boosting your confidence and providing you with a feeling of accomplishment.
The key is to find something that you’ll enjoy and will be manageable for you, whether that’s a brisk walk in the park or a full HIIT workout.
How Regular Exercise Improves Sleep And Reduces Stress
Anxiety and sleep aren’t the best of friends!
You’re wide awake for hours because of insomnia and racing thoughts.
How does exercise help?
Exercise can help regulate your body’s internal clock and encourage you to fall asleep quicker. When your body is relaxed after exercise, you find it easier to sleep and spend more overall time asleep.
In addition, exercise helps reduce the physical tightness, or tension, associated with anxiety. So, the more relaxed you are physically, the more relaxed you will be mentally.
Movement also keeps you mindful of what’s in front of you in the present moment rather than the future or past stresses that can often run in the background and trigger anxiety.
Incorporating Movement Into Daily Life For Long-Term Anxiety Management
It is a common misconception that great amounts of exercise are needed to deal with anxiety. But hey, You can actually make a world of difference by just slipping physical activity into your day. For example, Switch to the stairs instead of ramping up the escalators, have a walk at lunchtime, or stretch while watching TV.
This long-term anxiety relief comes from every bit of movement that you make.
You can also find an accountability buddy to change the game. It might be a friend or a fitness app, but having someone to keep you consistent with your routine is an excellent way to get motivated. When you are consistent with your exercises, you’re going to gain better long-term benefits when it comes to managing anxiety.
Creating An Exercise Plan To Support Your Mental Health Journey
You don’t need to jump right into an insanely brutal fitness regime. Begin small, and gradually work up as your body gets accustomed to the flow.
What can you practice?
If you can, try to work up to 30 minutes of moderate exercise five days a week, good old brisk walking, yoga or more.
Try keeping track of your progress. Write a journal of how it makes you feel after your workout, or log your sessions.
Exercise plus usual forms of anxiety disorder treatment, like talk therapy or medication, is a holistic strategy for getting better. You don’t have to sacrifice one for the other; they can coexist beautifully.
Conclusion
Physical exercise is much more than fitness: It is a powerful tool for the management of anxiety disorders.
You can improve your mental health, sleep & resilience against stress by bringing in regular movement into your life.
So remember, every step, every stretch, every squat takes you a step towards a better version of yourself.
References:
https://rehabseekers.com/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9902068/
https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096