Be in control of your own mental health with exercise!
Often times, we assume that anxiety is a normal part of life that is just inevitable. This is true in part, but not completely. We all know that gut feeling, the uncontrollable stress, or the constant worry that comes with anxiety. These feelings can seem so intense in the moment, like there's no way out of the darkness...
Exercising is a great way to combat the overwhelming feelings of anxiety.
Tip #1 - Get your body moving
You don't have to plan out a crazy hard workout, just try to get moving in anyway possible. Your body will thank you for it.
Try going for a walk around the neighborhood!
Tip #2 - Just 20 minutes
You would be surprised by how much just 20 minutes of exercise can help. 20 minutes of exercise, 3 times a week has been shown to significantly improve anxiety related feelings. Think about all the time that is spent scrolling aimlessly through social media, when you could be helping your mental health instead by exercising.
"Nothing diminishes anxiety faster than action" –Walter Anderson
Tip #3 - Take it Day by Day
Whether you perform a short term exercise program or a long term one, anything helps.
Yes, consistent exercise over a long period of time is ideal, but at the end of the day, a half hour of exercise is better than nothing.
Try not to put too much pressure on yourself to stick to a perfect schedule when you're first starting out. Be nice to yourself!
Tip #4 - Exercise in a Group
It is shown that exercising in a group can help promote lower levels of anxiety within an individual. Next time you're about to go out for some exercise, grab a friend!
References
Kandola, A., Stubbs, B. (2020). Exercise and anxiety. Advances in Experimental Medicine and Biology, 1228, 345-352. https://doi.org/10.1007/978-981-15-1792-1_23
Patterson, M. S., Gagnon, L. R., Vukelich A., Brown, S. E., Nelon, J. L., & Prochnow, T. (2021) Social networks, group exercise, and anxiety among college students, Journal of American College Health, 69(4),361-369, https://doi.org/10.1080/07448481.2019.1679150
Smits, J. A. J., Berry, A. C., Rosenfield, D., Powers, M. B., Behar, E., & Otto, M. W. (2008). Reducing anxiety sensitivity with exercise. 25(8), 689–699. https://doi.org/10.1002/da.20411