Easy exercises provide plenty of health benefits that can rid you of anxiety, whether something bothers you for the moment or you have concerns lasting for a longer period. By helping your body relax, you can gain confidence, focus on positive thoughts and feel better about dealing with the troubles in your way.
Deep Breathing
Sit down in a chair with your spine straight and the head erect. Inhale slowly as the lungs take in air, and you fill them to full capacity. Take a short pause after inhaling and then exhale slowly and smoothly. Exhale until all the air leaves the lungs and pause again. Do the breathing exercise several times, but do not overdo it in the beginning because it may result in dizziness or headaches. The exercise can also be done lying down on a flat surface. Place a hand on your stomach and the other hand on your chest, the American Academy of Family Physicians suggests. Breathe in slowly and make your stomach rise. Hold your breath for a second and exhale to feel the stomach go back down.
Relaxation Techniques
Progressive muscle relaxation helps to relax the entire body using one muscle at a time. Tighten a muscle and hold it for a second. Then relax the muscle and feel the relief from tension. Start with the feet muscles and work your way up the body. Visualization exercises involve finding a quiet room to sit down. Close your eyes and imagine yourself in a peaceful, calm place, such as at the beach or near a lake. Try to hear the sounds and experience the warm feelings. Your problems will fade away to relieve your anxiety. Simple meditation is another way to create a calming effect as you let thoughts run through your mind in a quiet place.
Walking
Regular exercise reduces anxiety and releases chemicals in the brain that produce pleasant feelings, according to the Mayo Clinic. It does not have to be vigorous exercise to get the benefits. Walking for 20 to 45 minutes without being exhausted is a good way to relieve anxiety. Walking quickens the heart for aerobic benefits and helps make the respiratory system more efficient. A regular walking routine each day on most days of the week increases body temperature for a calming effect, boosts the immune system to fight off anxiety-provoking illness and takes your mind off worries. Walking is a great activity to start with if you have not been physically active.
References
- Holisticonline.com: Your First Deep Breath
- American Academy of Family Physicians: Anxiety and Panic: Gaining Control Over How You're Feeling
- Mayo Clinic: Depression: Depression and anxiety: Exercise eases symptoms
- University of Maryland Medical Center: Anxiety disorders - Psychotherapy and Other Treatments
- Holisticonline.com: Exercise
