Exercise for Stress and Anxiety
The physical benefits of exercise - improving physical condition and fighting disease - have long been established, and physicians always encourage them to remain physically active.
Exercise is also important to maintain mental health, and it can reduce stress. Studies show that it is very effective in reducing fatigue, improving alertness and concentration, and enhancing overall cognitive function. This can be especially helpful when stress has reduced your energy or ability to concentrate.
When stress affects the brain, the rest of the body also feels the effect, along with its many neural connections. Or, if your body feels better, your mind feels. Exercise and other physical activity produce endorphins in the brain - chemicals that act as natural pain relievers - and also improve the ability to sleep, which in turn reduces stress.
Scientists have found that regular participation in aerobic exercise has been shown to reduce overall levels of stress, enhance and stabilize mood, improve sleep and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.
The relation of exercise to anxiety disorder
Stress and anxiety are a normal part of life, but anxiety disorders, which affect 40 million adults, occur in the U.S. Are the most common psychiatric, the benefits of exercise can go beyond stress relief to improve anxiety and related disorders.
Psychologists studying how exercise relieves anxiety and depression show that a 10-minute walk can be as good as a 45-minute workout. Some studies suggest that exercise can work quickly to increase depressed mood in many people. Although the effects may be temporary, they demonstrate that brisk walking or other simple activity can give several hours of relief, similar to taking aspirin for a headache.
Science has also provided some evidence that physically active people have lower rates of anxiety and depression than sedentary people. Exercise can improve mental health by helping the brain cope better with stress. In one study, researchers found that people who exercised vigorously on a regular basis were 25 percent less likely to develop depression or anxiety disorder in the next five years.
Exercise as part of therapy
According to some studies, regular exercise also works as a medicine for some people to reduce the symptoms of anxiety and depression, and the effects may last longer. A vigorous exercise session can help reduce symptoms by hours, and a regular schedule can reduce them over time.
Although exercise has a positive effect for most people, some recent studies suggest that for some people, exercise may not have a positive effect on anxiety or depression or does not have a strong impact on long-term mental health Can.
Like all forms of therapy, the effect can vary: some people may react positively, others may find that it will not improve their mood, and some may only experience short-term benefits. However, researchers say that the beneficial effects of exercise on physical health are not in dispute, and people should be encouraged to remain physically active.
Read all about it: Exercises for Mood and Anxiety, Proven Strategies for Overcoming Depression and Being Well-Being, Michael W. Otto, PhD, and Jasper A.J. Smuts, PhD (Oxford University Press, 2011)
Fitness tips: stay healthy, manage stress
The most recent federal guidelines for adults suggest at least 2 recent hours of moderate-intensity physical activity (eg brisk walking), 1 each hour of vigorous intensity activity (such as jogging or swimming laps), or a combination of both. Give.
If you already have an exercise program, keep up the good work. If not, here are tips to get you started.
5 x 30: Jog, walk, bike or dance three to five times a week for 30 minutes.
Set small daily goals and aim for daily stability instead of the right workout. It is better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. A lot of scientific data suggests that frequency is the most important.
Find ways to exercise that are fun or enjoyable. Extrovert people often prefer classes and group activities. People who are more introverted often prefer single search.
Distract yourself with an iPod or other portable media player to download audiobooks or podcasts, or music. Many people enjoy exercising more to enjoy what they enjoy.
An "exercise buddy recruit" When you want to commit to a friend, partner, or colleague, it's often easier to stick to your exercise routine.
Be patient when you start a new exercise program. Most sedentary people need about four to eight weeks to feel coordinated and adequately in shape so that exercise seems easy.
Cold weather exercise
Learn more about exercising in cold weather.
Dress in layers. Exercise in layers that you can remove as soon as you start sweating and put back as needed.
Protect your hands, feet and ears. Make sure your extremities are warm and wear gloves, socks and headbands to prevent frostbite.
Pay attention to weather conditions and wind chill. Rain and wind can make you even more vulnerable to the effects of cold. If the temperature is below zero degrees and the wind chill is extreme, consider taking a break or finding indoor activity.
Choose the appropriate gear. It gets dark earlier in winter, so be sure to wear reflective clothes. Wear shoes with sufficient traction to prevent falling into snow or ice.
Remember sunscreen. It is easier to burn in winter than it is in summer, so don't forget SPF.
Head in the air. Plan your route so that the wind is towards the end of your workout to keep from getting chilled after working with sweat.
Drink more fluids. Signs of dehydration in cold weather can be difficult to notice, so drink fluids before, during and after exercise, even if you are not thirsty.
Know the signs of frostbite and hypothermia. Know the signs and get immediate help to prevent frostbite and hypothermia.
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