We have curated a list of the 6 best exercise to help anxiety and depression for you to take back control of your mind and body.
Anxiety is a reaction of our mind and body towards any stress or unfamiliar and dangerous situation. It may cause you to sweat tense and give the feeling of restlessness with a rapid heartbeat. We have curated a list of 6 best exercises for anxiety
For example, you may feel anxious before going to a job interview, facing the public for a speech and making an important decision.
It is a normal body reaction, but in some cases, anxiety does not go away and even worsens over time. Such cases have anxiety disorders.
We understand the feeling when anxiety worse. This blog explains how you copped up with your anxiety and overcame it. There are many kinds of anxiety, and identifying the anxiety order is the key to overcoming your anxiety.
Anxiety disorders can affect 30% of adults at some point in life
Some common types of anxiety disorders
General anxiety disorders (GAD)
When you feel anxiety in various situations, you have a general anxiety disorder. For example, if you are worried about calling your doctor to visit a friend in a day. If your anxiety is not limited to a single area, you are suffering from GAD. Common symptoms of this are sweating, heart palpitations and shallow breathing.
You have to listen to the pain attack for someone. A panic attack is sudden feeling of anxiety. Many people face panic attacks once a year, but when you meet them more than once, you have panic disorders. The main symptoms are chest pain, fast heartbeat, sweating, and difficulty breathing.
Social anxiety disorders
If you are worried about social interactions all the time, you may suffer from a social anxiety disorder. A common symptom of this is not wanting to leave your home due to people’s judgment.
Post-traumatic stress disorder (PTSD)
It is a disorder in which people experiences a variety of symptoms following exposure to a traumatic event. Causes for this are illness, terrorism, accident, violence and natural disasters. Suppose was first diagnosed in soldiers and war veterans that was caused due to life-threatening experiences.
The symptoms of this are re-experiencing the trauma, avoidance, emotional numbing and hyperarousal.
OCD or Obsessive-compulsive disorder is a disorder in which people have unwanted thoughts, ideas, and sensations that make them feel driven and force them to do something repetitively, like washing hands.
These obsessions and compulsions interfere with daily activities. Symptoms of OCD are fear of contamination or dirt, needed things in symmetry, horrific thought of losing control.
It begins in the teen and adult ages. Symptoms usually start slowly but later on gets worse. It is considered a life-long disorder with mild to moderate symptoms and can be more severe over time. If the condition is affecting your life, then consult your doctor.
Exercises for anxiety
Exercise is the best way to maintain mental fitness and helps in reducing stress. Stress affects the brain; the whole body gets affected. Being physical active supports you to feel better. Exercise reduces your stress and makes your body fit. Exercise produces endorphins in the brain, which acts as a natural painkiller.
It improves the ability to sleep and reduce stress. Regular exercise to help anxiety works as a relaxing therapy for your body. It reduces the symptoms of anxiety and disorder and feels you better.
Anxiety is linked to enhancing heart rate at that time exercise can be very helpful in calming the heart rate. Exercise won’t cure the anxiety but helps to improve the symptoms by calming your mind and body. Any exercise provides positive feelings to your brain.
Some of the exercises for anxiety that you can do to get some relief from the depression are:
Running is also one of the best exercise to help anxiety and stress. Running is definitely a great way to clear your mind and get positive thoughts.
This will help you reduce stress when you run for at least 30 minutes, which allows you to do something else and distracts you from the things stressing you.
Yoga is a popular exercise to help anxiety that combines a workout with a breathing exercise. It involves meditation that calms your mind and other breathing exercises that force you to concentrate on peace.
Yoga has benefits for both mental and physical health. You can do some yoga asanas regularly to curb stress and anxiety.
- Child pose
- Bow pose
- Bridge pose
- Butterfly pose
- Corpse pose
- Camel pose
- Seated forward bends
- Cat cow pose
Weightlifting exercise to help anxiety:-
This is a powerful exercise for anxiety to get a physically active body. Weightlifting exercise helps you show your anger or aggression on the surface with weights.
Sometimes weight gain can also be the cause of symptoms of your stress. Weightlifting exercises will not only help you to get your desired weight but also reduce your stress.
Walking exercise to help anxiety:-
Walking is the stress buster exercise for anxiety. Set your goal to walk 10,000 steps every day to be physically active. During walking, force yourself not to think about stressful things.
Keep your mind calm and free to get some positive thoughts. You can use the headphones and sing your favourite playlist to reduce the stress and enjoy walking.
Swimming exercise to help anxiety:-
Sometimes swimming is one of the best weapons against your anxiety and stress. Swimming requires breathing deeper by using small and big muscles.
It is an excellent form of exercise for anxiety that maintains good flexibility. It also does not damage your muscles and joints. You can swim in the summer season to beat the heat.
Maybe dancing doesn’t come to your mind but it is a great exercise to help anxiety. But dancing is an excellent exercise that helps fight anxiety by calming your mind. Besides aerobic exercise for anxiety, it is a form of fun. Dancing to new songs or your favourite songs is a great way to overcome your anxiety.
Can exercise cure anxiety?
How long does exercise take to help anxiety?
It depends on the form of exercise you are doing. According to the study, let’s take a quick look at how long it takes for a different form of exercise to help in anxiety.
Aerobic exercise: if you include any aerobic exercise for anxiety, it will take up to 120 minutes to reduce the anxiety.
Resistance training: if you include resistance training, it will take 12 weeks. Whether you exercise at low impact or high impact, it doesn’t matter.
Yoga: 20 minutes of yoga among adults can reduce the anxiety symptoms just after the session is completed.
Maintaining an exercise routine isn’t easy, but including this can help you with your anxiety.
Why do I have anxiety for no reason?
In most cases, people don’t know the reason for their concern. Symptoms of anxiety can be reduced with anti-anxiety medication.
Is jogging suitable for anxiety?
Due to this, the brain that responds to stress improves your mood and helps you feel better. It reduces cortisol, which is a stress hormone, to feel fewer anxiety symptoms. Including jogging in your workout session is an excellent idea to improve your anxiety symptoms.
How long can anxiety last?
Some anxiety can peak in a few seconds. There is no exact time for the pressure last. It is a feeling of fear and worry that comes and goes away depending on the situations and experiences. Each person’s concern is different as per their reasons.
Feeling anxious from time to time is a normal part of life in today’s time. But the, people with an anxiety disorder may require some medication.
Untreated anxiety can worsen over time and show your future’s unfavourable condition. So it is essential to see your symptoms regularly and take your medicines correctly.
You can do some things to deal with your anxiety symptoms, like calling your family member or friend. Staying physically active by adopting an exercise routine that can help you deal with the stress can improve the anxiety. Eating healthy meals, fruits, vegetables, whole grains can help you adopt a healthy lifestyle.