Why Should People Exercise - Step 3 Regular exercise can support anxiety recovery, improve overall well-being, and help you build a healthier daily routine.

If you are not accustomed to exercising, don't feel that you have to make dramatic changes all at once. Beginning with something simple, enjoyable, and manageable is often the best way to build a lasting habit. The goal is not to become an athlete or follow a demanding exercise program. The goal is to begin moving your body regularly and discover forms of physical activity that work for you. As you build this habit, you are taking another important step toward caring for both your body and your mind.

Why Should We Exercise?

Exercise can be a valuable part of anxiety recovery because it benefits both the body and the mind. When you are dealing with ongoing stress, anxiety, or depression, regular physical activity can support your mood, sleep, energy, physical health, and overall sense of well-being. It can also give you a healthy way to release physical tension and redirect some of the energy that can build up when you are under prolonged stress.

Exercise is not a cure for anxiety or depression, but it can become an important tool in your recovery toolbox. Along with the other skills you are learning throughout these recovery steps, regular physical activity can help you take better care of your body while developing healthier ways of responding to stress.

Here are some of the ways exercise can support your recovery:

• Exercise can help reduce stress. Physical activity provides a healthy outlet for some of the physical tension, restlessness, and accumulated stress that can accompany prolonged anxiety.
• Exercise can support a healthier mood. Physical activity affects brain chemistry and can support positive feelings and overall well-being. Completing an activity can also give you a sense of accomplishment and reinforce the idea that you are capable of taking positive steps for yourself.
• Exercise can support better sleep. Regular physical activity can be part of a healthier sleep routine. Since poor sleep can make stress and anxious feelings more difficult to manage, developing healthy sleep habits is an important part of recovery.
• Exercise can improve physical strength and stamina. Anxiety can sometimes leave you feeling physically depleted or afraid of what your body is doing. Gradually becoming stronger and more physically capable can help rebuild confidence in your body.
• Exercise can support mental clarity and concentration. When you are living with chronic stress or anxiety, it can sometimes be difficult to concentrate or think clearly. Regular movement can support your overall mental well-being and may help you feel more alert and focused.
• Exercise can help support healthy energy levels. When anxiety, stress, or depression leaves you feeling tired and unmotivated, movement may be the last thing you want to do. Beginning gradually and making activity a regular habit can help you build stamina and make movement feel more natural over time.
• Exercise supports overall physical health. Regular physical activity can contribute to cardiovascular health, healthy blood pressure and blood sugar regulation, stronger muscles and bones, and maintaining a healthy weight. Caring for your physical health is an important part of caring for your overall well-being.

Exercise and the Physical Sensations of Anxiety and Panic

There is another reason exercise can be especially valuable during anxiety and panic recovery: it gives you an opportunity to become more comfortable with normal physical sensations.

When you exercise, your heart rate naturally increases. You may breathe more quickly, become warm or sweaty, notice your muscles working, or feel temporarily out of breath. For someone who has experienced panic attacks, some of these sensations can feel familiar because anxiety and panic can also produce changes in heart rate, breathing, and other physical sensations.

This can sometimes create a difficult cycle. You feel your heart beating faster, become frightened by the sensation, and then begin watching your body even more closely. The more closely you monitor yourself, the more alarming normal sensations can seem.

Learning that your body can safely experience normal physical activation is an important part of rebuilding confidence. With appropriate exercise and a gradual approach, you can begin to experience these sensations as part of normal physical activity rather than automatically interpreting them as a sign that something is wrong.

This does not mean that you should force yourself through frightening or unexplained symptoms. Exercise should be appropriate for your health and fitness level, and you should stop and seek appropriate medical guidance when you experience symptoms that concern you. The goal is not to ignore your body. The goal is to learn the difference between normal physical activity and the fearful interpretation of ordinary sensations.

Pick an Exercise Plan You Can Work With

When it comes to exercise, the best plan is one you can actually live with. You are much more likely to continue exercising when you choose activities that you enjoy or that fit naturally into your daily life. If you enjoy dancing, then dance. If you enjoy biking, then bike. If you prefer walking, swimming, stretching, or working out at home, those can all be excellent choices.

You do not have to follow someone else's exercise routine, become an athlete, or spend hours in a gym. Find something that feels realistic for you and make it part of your recovery routine.

If you have not exercised in a long time, start where you are. Even a short walk or a few minutes of gentle movement can be a beginning. As your body becomes accustomed to regular activity, you can gradually increase the amount or intensity as appropriate for you. The goal is consistency, not perfection.

Remember that recovery is not a race. Exercise is meant to support your recovery, not become another source of pressure. Choose something manageable, give yourself time to adjust, and allow yourself to discover activities that you genuinely enjoy.

Some Common Forms of Exercise Include:

Aerobic Exercise - Activities that increase your heart rate and get your body moving can include walking, hiking, swimming, cycling, dancing, tennis, basketball, jumping rope, and other activities you enjoy. You do not have to choose a strenuous activity. Even regular walking can be a good place to begin.

Flexibility and Mind-Body Exercises - Stretching, yoga, and Tai Chi can help you work on flexibility, balance, body awareness, and controlled movement. These types of activities may also provide a calming way to incorporate movement into your daily routine.

Strengthening Exercises - Strength exercises can include bodyweight exercises, calisthenics, free weights, resistance exercises, and other activities that help strengthen your muscles. Pilates is another option that combines strengthening with balance, flexibility, and controlled movement.

Progressive Muscle Relaxation - Progressive muscle relaxation is not traditional exercise, but it can be a valuable mind-body practice to include alongside your physical activity. It involves deliberately tensing and relaxing different muscle groups so that you become more aware of physical tension and learn how to release it. To learn more, visit Progressive Muscle Relaxation.

Isometric Exercises - Isometric exercises involve contracting a muscle without moving the joint through a range of motion. They can sometimes be incorporated into everyday situations, depending on the exercise and your circumstances. To learn more, visit Isometric Exercises for ideas and instructions.

Meditation and Visualization - Meditation and visualization are not forms of physical exercise, but they can complement an exercise routine by helping you practice relaxation, attention, and mental focus. If you are interested in learning more, visit Visualization Exercises.

There is no single "right" form of exercise for anxiety recovery. The goal is to find movement and mind-body practices that are appropriate for you and that you can continue as part of your recovery routine.

If you have a medical condition, have been inactive for a long period of time, or are unsure whether a particular type of exercise is appropriate for you, talk with your physician or another qualified healthcare professional before beginning a new exercise program. Start at an appropriate level for your circumstances and increase your activity gradually as you are able.

• 1. Understanding Anxiety
• 2. Journaling
• 3. Exercise
• 4. Diet and Mental Health
• 5. CBT
• 6. Stress Management
• 7. Self-Talk
• 8. Self-Confidence

Stress and anxiety can sometimes lead people to search for quick ways to feel better. Natural options such as herbs, vitamins, and supplements are one choice some people explore as part of a healthier approach to managing symptoms. Developing positive coping strategies can help reduce the temptation to rely on unhealthy habits, including alcohol or other substances.

• Aromatherapy
• Bach Flower Remedies
• Herbal Remedies for Anxiety
• Homeopathic Medicine
• Vitamins & Supplements

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