Physical exercise does more than keep us physically fit. It can be a key element in reducing anxiety. Did you know that exercise has proven anxiety-reducing benefits? Here’s a brief list of some of the benefits of exercise specifically for anxiety sufferers. Exercise:
— Releases “feel-good” endorphins and neurotransmitters that improve your mood.
— “Burns off” stress by metabolizing neurotransmitters created during the stress response.
— Balances blood sugar levels for up to thirty-six hours after exercising. This minimizes symptoms triggered by low blood sugar.
— Likely makes the stress reaction system more efficient.
— Could help you be significantly less affected by stress over the long-term by changing your body’s automatic stress response. Exercise reduces the amount of adrenaline and other neurotransmitters released during stress that create symptoms.
— Coordinates the movement between the arms and legs to help regulate brain waves.
— Relaxes you by releasing muscle tension.
— Improves blood flow to your brain, bringing additional sugars and oxygen, which may be needed when you are thinking intensely.
— It’s likely that a chemical that is released in the brain during aerobic exercise helps the body mend itself from some of the harmful effects of stress.
— Exercise, when done regularly, increases your sense of self-control over your health and well-being, which in turn decreases anxiety.
I know it’s tough to even think about exercising when anxiety symptoms drag you down. I used to feel the same way. Boy, was I surprised to discover that exercise made a dramatic difference for me. (The key is starting gradually if your symptoms are intense — even one or two minutes of walking in your house a few times a day is a great start!) Most anxiety sufferers mistakenly believe that their anxiety symptoms prevent them from exercising because they feel physically overwhelmed and fatigued. The truth is that exercise is one of the best tools you have to turn the tables on your anxiety symptoms. If you’re fatigued, exercise will energize you! Start slowly and gradually build the length of time that you exercise. Walking is one of the simplest exercises because it’s easy, does not require lots of equipment, and you can do it just about anywhere.
When you’re getting started, decide on a length of time that feels very do-able to you — whether it’s one minute, ten minutes, or more. Gradually build on that foundation. Increase the length of time and the pace of the exercise over several weeks. To maximize the anxiety-reducing benefits, make it a long-term goal to do thirty minutes of aerobic exercise three or four times a week.
