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Anxiety seems to take hold of your senses and creates a void. Working out can help in managing its symptoms. Your physical and mental health are linked and you might be suffering from anxiety due to physical ailments. Clinical psychologists believe that body and mind are actually undivided. When you exercise, you work the entire system, which keeps it healthy and going.
Consult a doctor if your anxiety is unbearable as exercising will only help in case of low anxiety levels. Incorporating anxiety reducing exercises alleviates the symptoms within some time to a major extent if not entirely. Anxiety problems like a racing heart before you visit a new fitness center can be bothersome. It can lead to procrastination and even working out without full concentration.
Don’t like the available workout options or the local fitness center? Check out FITPASS with which you can workout any way you like at 3,500+ fitness centers across 15+ cities of India. Work out at your convenience for your peace of mind.
3 Anxiety Reducing Exercises
There is a lot of evidence that Yoga has significant effects on depression, anger, anxiety, and other neurotic symptoms. The benefits of Yoga include a calm and peaceful mind in addition to flexibility and a strong core. Yoga breathing techniques are beneficial for anxious people; it is hard to get anxious when you breathe deeply. You should check out the 4-7-8 breathing technique. Yoga simply calms your mind and distresses you, which equips you well to deal with the problems that cause anxiety.
Yoga asanas promote happiness and health and eliminate tensions and negativity from the system. Try the following poses:
- Fish Pose (Matsyasana)
- Bow Pose (Dhanurasana)
- Bridge Pose (Setu Bandha Sarvangasana)
- Standing Forward Bend (Hastapadasana/Uttanasana)
- Headstand (Sirsasana)
Attend Yoga classes to perfect these poses and learn others not only for physical but mental benefits of Yoga. Lie down in Yoga Nidra to relax your body and mind after performing these poses, which will help in flushing out toxins that are the main cause of stress.
They shift your focus from the negative thoughts and tensions that lead to anxiety. Try the following breathing exercises:
- Kapal Bhati
- Bhastrika
- Nadi Shodhan Pranayama
- Bhramari
Finally, meditation is one of the best ways to relax the mind. It can help you deal with things and reduce the anxiety triggers.
Many people and trainers believe that running is not the greatest form of fitness. Well, if you want to put on weight, it isn’t. But it is one of the best exercises if you want to burn calories, reduce food cravings, and reduce the risk of heart disease. Some researchers suggest that running might even increase your lifespan. But those are not all the running benefits; it improves mood as well. Running improves serotonin and norepinephrine levels – neurotransmitters – during and after the exercise. Running regularly has been found to have a meditative effect on the brain.
Running works almost like antidepressants that alleviate depression and anxiety by promoting the growth of neurons in the brain. Moreover, running helps with sleep, which is essential for mental health, memory, reducing stress, and fighting depression.
Spending time in nature calms the mind; sweating it out while hiking somewhere in the mountains helps in dealing with anxiety. Plants and trees emit chemicals to slow the decaying process, which calms our nerves. People who spend time in the woods have lower stress hormone levels as compared to those who spend most of their time in concrete jungles.
Physical Development
The benefits of hiking include weight loss and strong muscles. Regular hiking is associated with lower blood pressure, which reduces the chances of getting diabetes, heart disease, or strokes. Hikes that increase your heart rate and cause you to sweat increase the part of the brain – the hippocampus – associated with memory and learning. Even a 20-minute hike can improve your brain processes and relieve anxiety.
Break from Mental Tension
We are surrounded by stimuli all-around – smartphones, TVs, and computers that are sources of information and entertainment. These instruments don’t allow us enough time for peace and reflecting on our thoughts and actions. Hiking in the wilderness gives you that peace and break from the daily depression.
Anxiety is a by-product of getting lost in material details. Daily struggle leads to depression and anxiety and we don’t have enough chances to take care of them. It might not be possible for you to hike every week. But you can sign up for programs that allow you to work in green places. Make sure to travel at least once in 3 months and go for a hike or even a trek.
Other Practices
- Eat healthy – eat fresh and whole foods, drink at least 2-3 liters of water each day, get your dose of calcium, and cut down on trans fats
- Protect your Gut – take supplements if needed. Include probiotics and fermented foods in your diet. Have curd or yogurt daily
- Say no to sweetened beverages – sodas, fruit juices, etc. have excessive amounts of added sugar in them. Studies suggest that those who drink sodas every day are likely to be 30% more depressed than those who don’t.
- Limit caffeine intake – long-term and excessive use of caffeine are linked to anxiety. Switch to decaffeinated coffee or tea. Have no more than 2 cups of coffee each day in any case
