Tuesday, February 9, 2010

5 Tips for Starting an Anxiety Reducing Exercise Program

There is a poll on the sidebar right now about how often people exercise. I am surprised to see that it varies all over from NEVER exercising (that's the one I chose) to everyday!

Mr. T and I decided to get gym memberships to follow through with our goal of being more healthy and exercising. And more specifically, I am expecting it to help me reduce my anxiety. This is the best option for us because the gym has a child center where Lil' P can play while we work out. It also has a rock climbing area which we love. A little while back I had my first day at the gym.

I got to start out with a personal trainer who assessed my fitness levels. Overall, it appeared on paper as though I was in pretty good shape. However, when I started an actual workout I ran into a problem. After any exercise set my heart rate would skyrocket into the 170's. I had to wait for a few minutes everytime for my heart rate to go back down before I could continue. The trainer explained that my heart is really out of shape and that I need to do more cardio to get it used to working out. He suggested 20-30 minutes 2-3 times a week.

I am so out of shape that I couldn't move for the next two days. I was soooo sore! I have a lot of work to do.

Here are a few of my favorite tips (from The Anxiety and Phobia Workbook) for starting a new exercise program in order to reduce anxiety:
  • Expect some initial discomfort. If you are out of shape, aches and pains are normal. As your strength and endurance grow, the pain will pass.
  • Ideally exercise should be aerobic.
  • Optimal frequency is 4-5 times a week with 20-30 minute sessions.
  • Optimal intensity for aerobic exercise is a heart rate of (220-your age) X .75 for at least 10 minutes.
  • Avoid exercising only once a week. Infrequent spurts of exercise is stressful to your body and generally does more harm than good. (walking is an exception).
Don't forget to sign up for the free online therapy giveaway! First come first serve, so anyone can still win...


12 comments:

Anonymous said...

well done on starting the exercise program -if thats you in the pic your looking good already

http://www.getanxietytreatment.com

Patrick said...

Great info like usual! I've found that exercising is the single best thing I can do to reduce my anxiety.

Don't forget that the free training session is often a way for them to make you think you need a trainer. I know this happens at places like LA Fitness.

I started running (and I've always despised running) using a program called Couch to 5k. It's a cool program that progressively gets you to run 5k without stopping. You do a 20-25 minute routine 3 times a week. More info here http://www.coolrunning.com/engine/2/2_3/181.shtml I'm on the 4th week and so far I've made great progress. My heart rate gets up to around 170, but it goes down SO much quicker than it did 3 weeks ago. Plus I feel better now that I'm running even considering I was doing cardio on an eliptical or cross-trainer before that.

Good luck to you and the husband!

Memory Power said...

Anxiety is great causes of Reducing excercise program...
Thanks for the post...

anxietyguy123 said...

Hi there

I have a free book that I wrote about my anxiety journey in the last five years and I'm giving it away for free.

do you think you could give it away on your blog?

I can send it to you if you like ?

You could let me know by e-mail

I'm on anxietyguy123@yahoo.ie

my blog is at http://www.getanxietytreatment.com

thanks a mill

Dan @ Anxiety Support Network said...

Lol! That was the same experience I had when I started exercising after a long break of a few years! All I can say is that your body will get used to it, and that for anxiety sufferers, this is absolutely one of the best possible forms of anxiety-reduction there is! I'm glad that your helping to bring it to the forefront of people's minds!

Anxiety Girl said...

Sounds like a great gym -- hope your soreness is going away & that you're enjoying your workouts! I usually exercise, but realized a few weeks back that I had gotten busy and out of my routine. It's amazing how much better I felt after really working up a sweat and releasing some of that adrenaline that gets pent up from anxiety. I'll look forward to hearing how it goes for you!

Depression Treatment said...

Nice and interesting to hear about gym helping reduce depression and anxiety disorders. This is a great way to make both the mind and the body fit.
Thanks for the great information.

Clarissa said...

Great tips on exercising to reduce anxiety. My psychiatrist told me I need to start exercising first thing in the morning to get more energy and to reduce my anxiety. I am going to definitely give it a try.

http://www.whatcausesanxiety.org/

Gitte Gorzelak said...

Thanks so much for these tips. I suffer from anxiety as well and I would like to get started with regular exercise.

Norah said...

Those are some helpful advices you've got there. I always like when these kind of things are approached without using drugs, is not that I'm totally against drugs, but the real solution is only the one that does'n make you depend on something outside you.

Keep up the good work!

relaxv said...

Yes, Exercise calms anxiety, increases confidence long-term. Exercise leads to the creation of excitable brain cells, but it also creates neurons that can quiet parts of the brain and counter everyday stress. Thanks for the great information. Learn about Best Herbal Supplements for Depression Stress and Anxiety Treatment

Troy Evans said...

Hey!
Nice post! Working out everyday is very important for out mental and physical health. I have joined The Mental Health Gym http://www.thementalhealthgym.com/ they share a lot of stuff we experience in our daily life. I hope this link will help you too to figure out your psychological issues.

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