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7 Workout Moves That Will Help Ease Anxiety
30-Second
Summary
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Anxiety and depression are becoming exceedingly common
nowadays.
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Our busy lifestyles make us more prone to stress. In
turn, that leads to various physical and mental health issues.
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If you don’t have effective stress management
techniques, with time, stress can take a toll on your health and lead to issues
such as constant anxiety, hypertension, and type 2 diabetes.
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Luckily, many things can help you combat both stress
itself and its adverse effects on our bodies.
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A balanced diet and having plenty of sleep are
essential, but today we will look into some of the most effective workouts for
anxiety.
Workouts
For Anxiety: Why Do Anxiety Workouts Work?
So how do anxiety workouts and sports, in general, work? The
answer is simple. They lead to various positive physiological responses[1] in our metabolism
and hormone production. That way, they reduce the levels of stress hormones,
such as cortisol and adrenaline, and boost the production of “happy” hormones,
such as dopamine, serotonin, and endorphins.
These workouts lead to beneficial chemical responses in our brain
that make us feel positive, motivated, and calm. While many of the best anxiety supplements out
there can significantly benefit your mental health, it’s always worthwhile to
start with making positive lifestyle changes, such as introducing sports.
Top 7
Workouts To Help You Ease Anxiety
1. Relax with Breathing Exercises
- Various breathing techniques can help us calm down,
reach a state of tranquility, and ease anxiety. Generally, stress makes our
breathing and heart rate faster. That’s why taking control of your breathing
with exercises can trigger an anti-stress response and relax both our body and
mind. These can also help with other impulses, such as emotional
eating and anger.
Follow
these few simple steps whenever you start feeling anxious and under too much
pressure:
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Sit down with your spine straight, preferably in a quiet
place. Rest your hands at the sides of your body and keep them relaxed.
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Now inhale slowly through your nose for about 5 seconds.
Then exhale through your mouth for 8-10 seconds and try to think only of your
breathing. Repeat the process anywhere between 3 to 10 times.
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At the end of the exercise, you might feel a bit dizzy
from the influx of oxygen but will almost immediately notice your anxiety
lessen.
You can
visit Health Web Magazine for
more information and other breathing exercises.
2. Practice Mindfulness Through Yoga
- Mindfulness refers to being present in the moment and
understanding your surroundings at all times. It’s also the awareness of our
thoughts and feelings without judgment. One of the easiest ways to get started
with mindfulness practices is yoga. The best way to get involved with it is to
get signed up for a yoga class. Once you get to know the various positions and
techniques, you can start practicing them at home.
Nonetheless,
if you’re looking for a quick intro into yoga, try the tabletop position:
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Get onto all fours while keeping your back relatively
straight. Extend your left arm forward and lift it to the height of your
head.
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Extend your right leg back up to hip height.
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Focus on breathing and engage your core.
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Then, start pulling your extended knee and elbow towards
your body, then straighten them back out.
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Repeat a few times and change sides.
For more
information and tips on yoga, visit Health Web Magazine.
3. Relax by Running - Running
is an aerobic exercise that will significantly benefit your heart and lungs. It
increases oxygen consumption, helps release toxins, and improves cell
metabolism. Recent studies[2] also
show that running programs and other aerobic exercises can benefit individuals
with mood disorders. The specific mechanisms are still unknown, but they are
probably associated with positive changes in hormonal balance. Next time you
notice even the slightest hint of anxiety, grab a pair of shoes with extra
support and cushioning and start running!
4. Cycling - Cycling
is another aerobic exercise that’s easier on your joints but can still benefit
your cardiovascular health and ease anxiety. It’s also relatively easy to
implement into your lifestyle. Many of us can swap our car or bus with the
bicycle when traveling to work as long as the weather allows it. It’s a fun way
to get around town, take some fresh air, and help you out with anxiety.
5. Swimming - Swimming
is yet another aerobic sport that will work out your whole body and benefit
your cardiovascular health. What’s more, being submerged in water proves to be
very calming for many individuals. Swimming can help you zone out, forget about
your problems, and significantly ease anxiety and stress. By the way, if you’re
looking for a natural anxiety supplement, check out a few Brillia reviews.
6. HIIT Workouts -
HIIT stands for high-intensity interval training. They are the most intense
exercise on our list, but they are well worth it. HIIT involves workouts that
alternate between periods of intense exercises and short breaks that intend to
maximize athletic performance. Studies[3] show
that HIIT can significantly reduce stress, anxiety, and depression.
7. Brisk Walking Also Helps - If
you’re not that into running, cycling or swimming, or intense HIIT workouts,
you can also opt for brisk walking. Studies show[4] that even the simple act of walking can lead to
short-term stress reduction. Other reports show that as little as a 10-minute
walk can help you reduce anxiety and calm down. On a side note, if you’re
looking for a natural anxiety supplement but not sure where to start, check a
few Brillia reviews.
The Bottom
Line
Anxiety and depression are exceedingly common health issues
among young and older adults. Action-packed lifestyles and problems at home can
lead to chronic stress and take a toll on our mental health.
Nonetheless, simple strategies, such as practicing specific exercises,
improving your diet, and getting more sleep can make a significant difference.
Also, opting for some of the best anxiety supplements can provide you
with natural ingredients to help you ease anxiety and stress.
References:
1] https://pubmed.ncbi.nlm.nih.gov/11344950/
2] https://bmjopensem.bmj.com/content/4/1/e000314
3] https://pubmed.ncbi.nlm.nih.gov/33716913/
4] https://pubmed.ncbi.nlm.nih.gov/28840638/
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