We all know exercise is good for us, but did you know how it can alter your psychological state for the better? Not only does exercise keep our heart healthy and lower the risk of disease (not to mention keep us trim and looking fab) but it's also been linked closely to mental health. After all, the mind is part of your body.
Exercise Affects Your Mind
"It's all chemistry, baby"
Exercise releases endorphins, stimulating a feel-good response that can be calming. It also reduces stress hormones like adrenaline and cortisol. Exercise also increases serotonin - the neurotransmitter that's been linked to improving mood and lowering anxiety. So basically, you're feeling better. You're less stressed. You're happier.
"Zoom, Zoom"
Zoom out from the brain and you'll find exercise reduces immune system chemicals that worsen depression. Also, your body temperature increases as you get your sweat on - creating a calming and therapeutic effect similar to what you experience in a sauna.
"Holistically happy body"
On a more holistic level, exercise can help you lose weight which makes you feel better about yourself - increasing confidence. And if endurance exercise is your bag, you might get to experience a meditative state when pounding the pavement. Thoughts will come and go more easily. Your head will be clearer and calmer. Plus, exercise lets you cope with anxiety in a healthy and natural way, which can really help with managing symptoms for the long term.
What Type of Exercise Is Best?
Just 30 minutes a day for as little as three days a week may be enough to shrink anxiety away. Here are some of your best bets:
Interval Training
Higher-intensity exercises alleviate anxiety in a shorter time period. Throw in 5-10 minutes of cardio sprints in between weight training sets or add some squat jumps or skipping between exercises.
Running
Did you know that running for at least five minutes every day can help you live longer? Yes, please! Running releases those all-important neurotransmitters at a steady pace and the repetitive pounding of the pavement has a calming, meditative effect on the mind.
Dancing
Taking a dance class can be a fantastic way to reduce anxiety. Plus you get to be social and connect with other people - not to mention get super creative in that Bollywood class! A thoroughly therapeutic outlet.
Pilates
Created by professional dancers (who wanted to lengthen, strengthen, and maintain core stability) and combining the calming stretches of yoga, Pilates is a perfect outlet to combat anxiety.
Tai Chi
The slow, purposeful movements of tai chi can have a significant impact on mental health, particularly the areas of depression, anxiety, and stress. It's also got extra points for improving your balance, breathing technique, and muscle tone in the process.
Hiking in the Woods
The simple act of getting the heck outside can have an anti-anxiety effect. Just a hike through the woods can lower stress hormone levels and help to regulate mood.
Yoga
No big surprise that yoga is a crowd pleaser when it comes to dealing with stress and anxiety. In a recent study, over 70 percent of participants experience a significant decrease in anxiety and stress symptoms after taking up yoga on a regular basis. The stretching poses, breathing exercises and focus required calms and slows the mind.
Tips to Get Started
Be patient, consistent, and frequent. Set small goals and celebrate when you achieve the little wins. Take the time to choose a form of exercise you'll find enjoyable so you're more likely to stick with it for the long term. You may be surprised at how effective exercise can be for battling anxiety but with anxiety disorders affecting 40 million+ adults in the US, is it a coincidence that we have a similar epidemic of obesity? Maybe not.