Regular, vigorous exercise can help ease stress levels and reduce anxiety disorders. Exercise increases endorphins in the brain, which results in a sense of wellbeing. Exercise also reduces skeletal and muscle tension and helps metabolize adrenaline faster. Adrenaline causes a state of arousal and vigilance, which can be a product of stress. Incorporating a fitness program into your lifestyle will help relieve stress, among many other benefits.
Step 1
Choose your exercise program. Aerobic exercise, such as running and cycling, requires sustained activity of large muscles, effectively reducing muscle tension and increasing cardiovascular conditioning. Yoga and other stretching exercises are great for relaxation and increasing flexibility. Competitive sports are useful for people who want to discharge aggression and frustration. Choose a form of exercise that interests you. If you are not interested in your chosen exercise program, it will feel more like work and decrease your motivation.
Step 2
Visit your doctor to get cleared for your chosen exercise program, especially if you have other health conditions. You may have to limit certain forms of exercise or take special precautions. Tell your doctor about any heart condition you suffer from, or any family history of heart disease of which you are aware. If you have not had a physical recently, your doctor may perform one.
Step 3
Purchase any equipment that is required for your fitness program. If you are planning on a swimming routine, you may need a bathing suit, swimming cap, goggles or nose plug. Runners may need running shoes. Yoga may require a yoga mat.
Step 4
Approach your exercise program gradually. Set achievable goals, such as starting with 10 minutes a day and slowly increasing it each week until you reach 30 minutes. Overdoing it will lead to frustration and lessen your chances of sticking with it.
Step 5
Commit to at least 1 month to try the exercise program out, and stick to it despite any aches, pains or fatigue. By the end of the month, you should start noticing health benefits as well as stress reduction, which will empower you to continue. It may be beneficial to stick to a set schedule to get into the habit of exercising.
Step 6
Keep a record of your daily exercise. Record what exercise you perform, duration, date, time and stress levels. Rate your stress before and after exercising on a scale from 1 to 10. Watch for a trend in your stress levels.
Tips and Warnings
- Expect to be sore, especially with the first few workouts. Aches and pains are normal and will pass as your strength and endurance increases. Exercise with a friend to make it more fun. Having a friend to keep you company will add motivation to your workout.
References
- The Anxiety and Phobia Workbook; Edmund J. Bourne, Ph.D.; 2005
- Mayo Clinic: Exercise and Stress
- American Council on Exercise: Exercise Can Help Control Stress
