The benefits of exercise on anxiety can be life changing, in my case and for many of our clients too. You know, shortness of breath, rapid heart rate, fatigue, worry, a lack of focus and becoming light headed are all feelings that would restrict me at work every day. And it can come in various forms and effect people in multifacated ways. However, there are things we can do to manage our anxiety/reduce their frequency.
Life’s Stressors
The Chimp Paradox book explains it so well by saying that back in the day we had situations of danger that could kill us instantly. Like a very hungry saber tooth tiger for example. And this would rapidly activate our fight, flight or freeze survival response. But these days (fortunately) it’s quite rare to become someones meal. However, we now have lots of small, very frequent stressors that come from all angles that mean we can never switch off! Such as:
Work
Family
Finances
Relationships
Social schedule
Social media or negative news notifications
Message notifications
Multitasking! Despite science proving humans can’t (and that’s not just the men either!)
It’s worth noting too, that exercise, healthy eating and in particular, a solid circadian rythym (sleep schedule) enhances our bodies ability to tolerate stressors.
Exercise on Anxiety is One of many Methods
So, we don’t really get much relaxation in our lives. Thus, it makes sense that we frequently dip into chronic states of feeling completely on edge. Because bathing in stress no matter who you are will inevitably lead to a panic attack of some degree. And it’s often the simple things that can make the most difference. Such as:
A walk in nature
Reading a book
Having time away from technology (no phone 90 mins before bed)
Lighting some candles and having a hot soak
Exercising
Listening to some meditative music or observing your breathing for 3-5 minutes (inhale for 4 seconds and exhale for 4 seconds)
Watching a light hearted film and making the room cozy (no phone!)
Getting an early night (a must for us parents!)
Optimizing your schedule for a little you time (even if it’s 10 minutes)
Better preparation or organisation so things don’t become overwhelming
Turning up early to meetings and not rushed
Putting fireplace ambience on your television via YouTube for a more peaceful work from home environment or when doing housework
Book some time off work (and don’t work!)
Let your hair down with friends (zero work talk)
Be creative by drawing a picture, colouring or seasonal crafting (we do this for the kids but I can’t be sure who enjoy it more)
Declutter a room in your house – tidy house tidy mind!
If the sun is out try to get 20-30 minutes of it for your daily dose of vitamin D
Type into the comments section below how many of the above points you honestly implement on a weekly basis? Because by adding just a few of these to your day can make a huge difference to your mood/happiness.
Why Exercise helps
Back when my anxiety was rife I knew I needed to manage it better. And that’s when I started going to the gym to release pent up tension and to take advantage of the mental benefits of exercise. Initially, I stuck to all the cardio machines with my cap on, head down, earphones plugged in, in hide mode. But these days, I follow a structured exercise routine (mainly weight lifting) and I experience it’s positive stress relief influence on a daily basis!
Consequently, I benefited in the following ways:
Boost in mood
Improved training performance and with this an empowering feeling
Decreased stress
Improved clarity of thought
Calmer poise generally
Increased self-esteem
Better sleep
Enhanced work productivity
A purpose other than work
More positive energy around my family
Better ability to reflect and appreciate my life and efforts
And of course less and more controlled anxiety attacks
Research shows that exercise releases endorphins which basically make us feel more alive and positive. And it’s a high that is available to everyone for free! Now, there will be some who may require more in depth help for their anxiety. But I feel exercise and the aforementioned points can play a significant role in helping us get there.
Workout Tracking Provides focus and Motivation
When I am exercising now I record exactly how many rounds I achieve in a HITT session, how many reps I achieve in a set (verus last week) and how many KG’s I lift each week. So, this data is POWERFUL because it shows me I am improving which is highly motivating and gives me something to aim towards. It empowered me to feel confident in the gym. As a result, I no longer needed to hide beneath my cap, I spoke to other gym goers and felt part of its community. Which is what I had always wanted to be able to do when I lacked confidence. These days, I train in our garage gym as it’s more convenient for our busy life and having 2 kiddies!
Set Goals
Setting and achieving short term training goals/targets in strength, body fat, fitness or muscle gain will provide a sense of purpose or positive distraction. Personally, this confidence has spread to the rest of my life and over time my panic attacks have decreased. Also my ability to deliver information to groups of colleagues is easier and after years of suffering I know how important my exercise goals are in allowing me to more naturally manage my anxiety and have other focal points.
If you would love your own structured Body Reach journey to know how to exercise, eat well and connect with others to improve your overall physical and mental health, we are an inbox away. We assist via 1-1 personal training but also through online coaching which provides all of the 1-1 benefits in virtual form direct through your phone or laptop. Like a PT in your pocket!
So, have a look around www.bodyreach.co.uk to see how we can help to enhance your life!
