Anxiety is a health issue that many people deal with on a daily basis. Whether it’s the occasional feeling of anxiousness or an all-out panic attack, anxiety is a mental health condition that should be taken seriously.
For many people, anxiety is brought on by high stress situations at work or at home. Some people may experience anxiety seemingly out of the blue, but it’s always a sign that your body is overwhelmed.
The good news is that finding relief from your anxiety can be as simple as getting in regular exercise. According to the Anxiety and Depression Association of America, exercise can help reduce fatigue, improve alertness and concentration, all of which can help your body better manage stress levels and prevent ongoing anxiety. To get more of this natural medicine, simply exercise more regularly!
Keep reading to learn about which type of exercises can be the best at keeping your anxiety at bay.
Running
The hype about running is absolutely true. People who run experience an uptick in endorphins, which essentially send happy signals to your brain. This is usually what people refer to as the “runners high,” which can do wonders for lowering your stress and preventing anxiety. Unfortunately, there’s no magic number for how many miles or how fast you need to run to feel the healing powers of hitting the pavement. But the more you run, the more likely you are to leave your stress in the dust.
If you are new to running, start by incorporating running into your walks. You can challenge yourself to run a few blocks, a few minutes, or any duration that you can handle. Eventually, your endurance will improve and you can run longer distances and trigger even more stress-busting endorphins. Just take your time and enjoy the scenery along the way.
Yoga
This ancient form of exercise and controlled breathing can instantly calm your mind and body. The core of yoga practice begins with the breath, and learning to control your breathing to help your body move into various poses. The poses themselves can improve your flexibility as blood and oxygen flow through your body, which help to relieve physical pressure also caused by stress. Try out…
…a child’s pose while focusing on slow, deep breaths to increase oxygen in your lungs. Standing poses, like the tree pose, are also helpful for reducing anxiety because you need extra concentration and focus to balance yourself. To experience intense relaxation and reduce pain or tension in your lower back, you can try the legs up the wall, or “viparita karani” pose, while focusing on long, deep breaths.
Boxing
Although a little less peaceful than yoga on its face, there’s a reason why so many people flock to boxing gyms. Boxing has a number of benefits from major calorie burn to building lean muscle. But on top of that, boxing allows you to relieve stress by punching it all away. Whether you prefer shadow boxing, punching bags, or a sparring partner, setting a target to aim punches and kicks creates increased focus and relieves that overwhelmed feeling you might otherwise have. If you choose to really train to build your skills, you can improve your mental sharpness and learn to better focus your energy when your anxiety and stress levels begin to rise. Moreover, the more you box, you will undoubtedly boost your confidence and self-esteem in the process which can help to ease anxiety even more.
Swimming
Much like running, swimming has amazing benefits for your whole body. Steady paced swimming for an extended period of time can release endorphins as with any vigorous exercise, which instantly calm your brain. As you perfect your technique, the steady, controlled breaths can also create a calming affect for your body, reducing stress and preventing anxiety. Be sure to take lessons and learn the basic technique if you are new to swimming, so that you don’t feel too nervous in the water. Once you’re comfortable, try out different strokes, from breast stroke to freestyle to find the one that best improves your mood.
To get the most out of these workouts for your mental health, set a goal to exercise at least 2 days a week. You should be pushing yourself beyond your comfort level to release endorphins and reap the most benefits. Of course, even with regular exercise, be sure to talk to your doctor about your anxiety, especially if it disrupts your daily routine.
Sharita Jennings is a health policy attorney, ACE certified group fitness instructor and nutrition specialist. She leads fitness classes in Washington, DC and provides online coaching and tips on her site, GetFitLikeThat.com.
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