The National Institute of Mental Health estimates that 40 million adults in the U.S. suffer from anxiety disorders each year. Although you can't avoid stress altogether, you can learn how to make up for its negative effects. Regular exercise can benefit both your physical and mental health. Exercise, in combination with healthful nutrition and sleep, is an effective and natural treatment for anxiety.
Benefits of Aerobic Exercise
Exercise is one way to combat stress. Physical activity stimulates the production of endorphins, which are chemicals in the brain that trigger feelings of well-being. Aerobic exercise can help boost your energy level and improve your sleep. In addition, moderate aerobic exercise releases the chemical serotonin, which can elevate mood. The less tense you are, the less likely you will suffer stress-related complaints such as headache, back pain and insomnia. Salsa dancing, ballroom dancing and belly dancing are physical activities that can help reduce stress. Repetitive, rhythmic activities such as running and swimming produce a calming effect. Exercise also reduces levels of adrenaline and cortisol -- the body's stress hormones. Regular exercise helps individuals to fall asleep more easily and sleep more soundly. Getting enough quality sleep can help to stabilize your mood.
Breathing Exercise
Deep breathing is a simple relaxation technique that you can do anywhere, any time. It takes just a few minutes of your time, but is a fast way to reduce anxiety. Sit in a chair or lie on the floor. Place one hand on your chest and the other on your abdomen. Breathe in through your nose watching the hand on your abdomen rise. Exhale slowly through your mouth. The hand on your lower abdomen should fall as you exhale. Taking deep breaths from the abdomen allows you to breathe in more oxygen.
Walking
Just about any form of physical activity can help relieve stress, but you should begin a new exercise program slowly. MayoClinic.com recommends starting out with 20 to 30 minutes of exercise three to four days a week. Gradually increase the frequency and duration of your exercise. Walking is a physical activity that can help you unwind. Actually, walking meditation is a technique many people use to relieve stress. Focus on each step you take. Feel the sensation of your feet touching the ground. Listen to the rhythm of your breath as you move. Concentrate on your walking instead of letting your mind wander to your worries.
Yoga/Tai-Chi
Yoga is another stress relief technique that combines gentle stretching movements with deep breathing. Before practicing yoga on your own, join a yoga class geared toward your current fitness level. After you learn the basics of yoga from an instructor, you can practice the techniques on your own. Tai chi is another low-impact, self-paced exercise that involves practicing slow, flowing body movements. This relaxation technique helps reduce stress by allowing you to focus on your breathing as you turn your attention to only what is happening at the moment.
