Stress and anxiety at any level can be hard to manage. If you’re searching for relief, try turning to exercise. Even the smallest amount of physical activity can make a significant difference and reduce stress.
“Anxiety affects our minds and bodies. Exercise can serve as a natural antidepressant, boosting our mood at the same time. it improves our health,”. “You don’t need to join a gym to exercise. The world is full of opportunities to be more active. You can add in short exercise sessions throughout the day to recharge your mood and energy.”
How Anxiety Impacts Your Health
If not addressed, anxiety can impact your mental and physical health. “Anxiety causes an imbalance in the chemicals and hormones that support our brain, immune system, digestive health and sleep.
Chronic stress can lower our feel-good hormones – serotonin, dopamine and epinephrine. At the same time, the stress hormone cortisol increases when we’re under pressure or anxious. As a result of these shifts, you may experience:
- Trouble concentrating and loss of productivity at work or school
- Irritability and moodiness
- Difficulty sleeping
- Weight gain and digestive problems
- High blood pressure and increased risk for other diseases
How Exercise Can Break The Stress Cycle
“By adding exercise into your daily routine, you can begin to manage anxiety and improve your overall health. Exercise offers many benefits, including:
Shifting your focus:
Focusing on your physical activity is a chance to take a mental break from daily tasks and recharge.
Improving mood and confidence
When you exercise, your heart contracts more frequently, increasing blood flow to the brain and triggering changes in those feel-good chemicals. These changes improve mood and confidence. Over time, exercise can also help build resilience by increasing your ability to tolerate stress.
Enhancing concentration and productivity
Exercise activates the areas in the brain that control how we think and act. For example, physical activity can improve your ability to plan, organize and monitor behavior and tasks.
Fatigue can increase feelings of stress and anxiety, which increase your risk for insomnia or poor sleep. Exercise improves your ability to get the quality, restorative sleep that you need to recharge your mind and body.
3 Steps To Starting An Anxiety-Fighting Exercise Routine
Expert recommends adults get 150 minutes of moderate exercise per week. “But you don’t need to do all of that exercise at once. If you’re just getting started, gradually build exercise into your daily routine to create a healthy habit.
These are 3 steps to build an anxiety-busting fitness routine:
Make it fun
Whether it’s walking or weightlifting, if exercise doesn’t inspire you and make you feel good, it won’t help you manage anxiety. If being social helps motivate you, find a workout buddy and encourage each other to keep moving. Explore new types of exercise by taking an online or in-person fitness class.
Create a flexible schedule
If finding time in your day to exercise adds to your stress, try working in shorter activity periods. Do some stretches while you’re waiting for the coffee to brew. Take a walk during lunch or while you’re talking on the phone. Use the stairs instead of the elevator. Park your car further away from your destination and walk the extra distance.
Start by setting short-term goals for your fitness routine. Record your progress to stay focused and motivated. As exercise becomes a daily habit, set longer-term goals. For example, try a community walk or run, join a hiking club or participate in a local sports league.