Can you shake away your anxiety, if you try hard?
Wouldn’t it be amazing, if you could just shake off your anxiety disorder? Literally, too… just getting up and shaking if off? Well, you might be surprised to find that in a way that’s very much possible. In fact, one of the most important things you should do to kick-start your personal anxiety management program involves getting increased physical activity.
There are several studies that clearly suggest how lack of increased physical activity associates with higher rates of anxiety and depression. More importantly, there are also plenty of studies that clearly show the opposite is also true: people who engage regular exercise are much less likely to experience problems related with anxiety or depression.
That’s right, and if you were looking for further motivation to get more active physically – asides from the obvious perks involved, such as being healthier and losing weight – then you should keep in mind that doing so will also help appease your anxiety and keep it under control.
Exercises that will help you reduce your anxiety levels.
When we propose that you should engage regular physical activity as part of your anxiety management strategies, it doesn’t mean you should strive towards becoming an athlete (although you ought to know that not coincidentally – few athletes suffer from anxiety disorder). In fact, it doesn’t even mean that you have to start jogging every day.
The definition of “exercise” varies from person to person, and if currently the only exercise you get involves getting up from the sofa to reach for the remote control and back, well, suffice to say that you will unlikely change your habits overnight.
Do baby steps. Be creative. And think of ways to push yourself in the right direction, which is leading a less sedentary life.
In the beginning, it could be something as simple as walking to your office every now and then. After a while, you might consider joining a gym, and once you’re fully committed to leading a healthy life, then you can think about waking up every day at dawn to go jogging.
If you shudder at the thought of getting exercise, start here
Stretch: Avoid sitting down for hours on end, since that will sap your energy and curb your vitality. Try taking regular 10-minutes breaks, walk around the room and stretch your muscles.
Drive less, walk more: If you’re like most people who have a car, then you have likely grown addicted to it, despite the soaring prices of fuel. You probably drive your car pretty much everywhere you go, even if you’re just going to the bakery three blocks away. Right? If so, you should make a point to walk around a little every day, and avoid using your car all the time. You’ll save on fuel costs and you’ll save your own well-being!
Get a bicycle: In the same reasoning as the previous point, you should get a bicycle and use it now and then as an alternative to driving your car. Riding a bike is enjoyable, healthy, and requires no fuel expenses, aside from the occasional snack. It’s highly recommendable.
Go camping: When was the last time you went out camping? There are many ways this can benefit; you’ll be in touch with nature, which is a great way to relax. You’ll change up your routine, and you’ll naturally do some exercise while outdoors.
Fight laziness: Being lazy is a common habit, but being active is an acquired taste… and much healthier, too! Challenge yourself to confront your laziness every chance you get. Avoid taking shortcuts when going for a walk. Keep yourself from yielding to the urge to sit down and doing nothing in your free time. This is a great way to tell your body it’s time to shake up and get active.
Further ideas for mid-level physical exercise
Join a gym: It can be a great way to kick-start a more active and healthy lifestyle. When you joing a Gym you have to pay a monthly fee, so that forces you to stick to the plan and get active, otherwise you’ll just be wasting your money.
Join a sports club: If you’re the kind of person who feels that going to the Gym is just boring, you may want to try joining a sports club instead. Sports provide many of the benefits as joining a Gym, and they can be a lot more fun!
Do yoga: While this isn’t everyone’s cup of tea, yoga has proved quite effective in promoting relaxation and increasing physical and emotional well-being. Most Yoga centers will let you try a free lesson or two, so you can see whether it’s your thing. Try it!
Try swimming: It’s one of the most comprehensive sports, and it will activate all the muscles in your body. It can be really enjoyable and relaxing, especially in summer time. If there’s a public pool in your area of residence, you should go there at least twice a month.
When you’re serious about exercising, try this:
Have a go at jogging: You don’t have to get up at dawn every day to jog a few miles before work… although that should certainly be one of your ideal goals. Start jogging regularly and you’ll feel dramatic improvements in your physical and emotional well-being, in a matter of weeks.
Exercise daily: Do not let a single day pass in which you don’t get at least 30 minutes of exercise, whether it’s running, swimming, playing sports or just stretching around in your living room. Exercising is a great habit, and once you get used to it, you’ll see it becomes second nature.
Push yourself: Getting exercise is not just a way to help manage your anxiety levels. It also promotes your physical well-being, boosts your health and increases your self-confidence. Try to push yourself to get consistently more exercise, and in a few months you’ll barely recall where did all that tension and stress used to come from.
Further Reading:
Otto et al. “Exercise for Mood and Anxiety Disorders”. Prim Care Companion J Clin Psychiatry. 2007; 9(4): 287–294. Available at http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2018853/
