You know how exhausting and overwhelming anxiety can be. It can affect your everyday life, making it hard to relax and enjoy activities.
There are many effective ways to deal with anxiety, and one of them is incorporating regular exercise into your daily routine. Physical activity can have a positive effect on your mental health and reduce anxiety symptoms, ultimately improving your sense of well-being and self-esteem.
How does exercise reduce anxiety? What research shows:
1. Exercise Reduces Stress: Physical activity helps reduce stress through the release of endorphins, chemicals that are released in the brain and act as mood enhancers and natural painkillers. Exercise can also lower levels of cortisol, the stress hormone, which can otherwise lead to depression and anxiety.
2. Exercise Improves Sleep: Anxiety can cause difficulty falling asleep or staying asleep. Exercise improves sleep quality by making it easier to fall asleep and allowing for deeper sleep. Physical activity reduces psychological stress and promotes muscle relaxation, which contributes to improved sleep.
3. Exercise Improves Mood: Exercise can enhance mood by releasing endorphins and increasing blood flow to the brain. This can improve cognitive function and reduce feelings of depression or anxiety.
4. Exercise Improves Social Connection: Engaging in exercise can increase social support and connection. Joining a group or team fitness class can help you feel more connected and less lonely.
Exercise Can Help Reduce Anxiety
There are various exercises you can do to reduce anxiety, depending on your physical ability and personal preferences. Consider these options:
– Aerobic Exercise: Aerobic exercise, also known as cardiovascular exercise, includes activities that increase your heart rate and respiration. Examples include running, cycling, swimming, dancing, and jogging. Aerobic exercise has been proven to be one of the most effective ways of managing anxiety.
– Yoga: Yoga combines physical poses, breathing techniques, and mindfulness to reduce stress and enhance overall well-being. It can also help reduce anxiety by focusing on the present moment and diverting your mind from worries.
– Tai Chi: Tai chi is a low-impact martial art with slow, fluid movements and deep breaths. It combines mindfulness and physical activity, similar to yoga, and has been shown to reduce anxiety and improve well-being.
– Lightweight Training: Research suggests that while aerobic exercise is often considered the best for anxiety reduction, lightweight training may also provide similar benefits. Weight training has numerous physical advantages and can help improve body image and self-esteem, which is beneficial for those dealing with anxiety.
Exercise as Part of Your Anxiety Management Plan
Here are some tips to keep in mind if you want to incorporate exercise into your anxiety management plan:
– Start Slowly: If this is your first time exercising or you haven’t exercised in a while, it’s best to increase activity gradually to ease into a new routine and reduce the risk of injury.
– Choose an Activity You Enjoy: Opt for an activity you genuinely enjoy because you’re more likely to stick with it. Whether it’s a walk, a dance lesson, or weightlifting, find something that brings you joy.
– Set Realistic Objectives: Avoid setting unrealistic goals that can lead to frustration and increased anxiety. Instead, establish small, achievable, and rewarding goals.
– Be Consistent: To reap the full benefits of exercise, consistency is key. Aim for at least 30 minutes of moderate-intensity exercise a few days a week, or 20 minutes of vigorous-intensity exercise.
Final Thoughts
Regular exercise can significantly aid in managing anxiety. With a variety of exercises to choose from, all you need to do is select one you enjoy and incorporate it into your daily routine.
This article was written by a medical professional at Florida Medical Pain Management. Florida Medical Pain Management is proud to offer comprehensive pain management services to a diverse group of patients. Patients at Florida Medical Pain Management can get help managing hip, knee, leg, and neck pain. The practice also offers comprehensive arthritis management, along with treatments for auto accidents, sports, and work injuries.