If you suffer from either anxiety or depression or both, you understand the frustration with both mental and physical symptoms. Both conditions can take control of your life and make day-to-day living challenging and difficult. Seeking medical help for anxiety and depression is always recommended because symptoms can mimic an underlying medical problem. In conjunction with medication and behavioral therapy, your doctor also may recommend regular physical exercise.
Anxiety
Anxiety is a normal feeling that everyone experiences throughout their lifetime. Being scared about taking a test or meeting someone for the first time brings about common physiological feelings of anxiety. When feelings of anxiety or panic begin to appear without an underlying cause, you may have generalized anxiety disorder or panic disorder. More than 40 million Americans face the challenges of an anxiety disorder with 6 million dealing with the crippling effects of panic disorder, according to the National Institute of Mental Health. Symptoms of panic disorder are very scary and can appear out of nowhere. Feelings of dread, detachment from self, sweating, heart palpitations, hyperventilation, shaking, nausea, chest tightness, chest pain, headache, tunnel vision and numbness in your extremities are common signs. Panic and anxiety also can be triggered by thoughts or sounds, allowing your body's fight or flight response to kick into full gear and protection mode. This often brings about a release of adrenaline and also causes blood to flow closer to the vital organs. One way you can help reduce the release of adrenaline is to burn up excess energy through physical exercise.
Depression
Depression can come on suddenly and may disappear once a crisis has been resolved or the grieving process has run its course. When depression lasts longer than a few weeks or months, your doctor may diagnose you with clinical major depression. The National Institute of Mental Health explains that 14.8 million adults suffer from major depression. Regular exercise can improve the symptoms of depression. During exercise, the body releases chemicals called endorphins and neurotransmitters that can improve your mood. Regular exercise also helps improve blood flow throughout the body and can even improve your self-esteem.
Exercise Types
There are several different ways you can get exercise based on your individual fitness level. You can start off by walking at a slow to moderate pace until you are able to build up into walking long distances and power walking. You also can enjoy regular physical exercise around the house that includes gardening and lawn mowing. When you are ready, you can engage in more intense cardio exercises, such as jogging, running, swimming, step-aerobics and cycling. These activities may help curb symptoms of anxiety and depression.
Exercise Frequency
Never overwork yourself but gradually work up to exercising at least 30 minutes a day up to five days a week. As you increase your physical fitness, you can easily increase your workout to 60 minutes of exercise daily, and you may even enjoy it. This is a great way to be in the best shape of your life and lower your risk for other conditions that could aggravate your anxiety and depression, such as hypertension, heart disease, type 2 diabetes and osteoporosis.
