Fierce Fitness: Anxious About Exercise?

Have you wanted to go out with your friends – but your anxiety kicks in?
Have you wanted to go to work – but your anxiety kicks in?
Have you wanted to go on a holiday – but your anxiety kicks in?

These are just a few examples, and when this happens constantly, it gets exhausting and makes life difficult. When you suffer from anxiety, everything you used to do and enjoy feels impossible. Like there is a great brick wall in the way, which makes everything feel out of reach and difficult to obtain.

What does the word anxiety mean? Anxiety is a common term used daily in our lives. The true meaning is the intense, excessive nervousness, unease and persistent worry and fear about our everyday situations and outcomes. Anxiety can make the heart beat faster and cause rapid breathing and sweating, to name a few symptoms.

Anxiety is not just in your head. It can be related to your blood sugar being out of balance, imbalanced or inflamed gut, dehydration, trapped emotions, vitamin and mineral deficiencies and insufficient physical exercise. It can also be genetic and run in families, environmental stress, drug withdrawal, or misuse.

However, did you know that about 75% of women say they want to be more active when exercising, but the fear of judgment and not being fit enough keeps so many women from moving?

I believe in life, most of us are confident and capable in our jobs, relationships, and friendships, but when it comes to exercise, it is less about what you are doing and more about what you can do. I mean, let us get real. If you cannot lift a certain weight in the gym/studio, or run a certain distance, then there is no way of faking it, or at least to yourself.

Reading all my columns so far, you know that a good workout can help you feel less stressed and better cope with problems if you exercise regularly. Truth, exercise reduces anxiety symptoms, but it is also so good for your heart, reducing stress, and the most crucial factor is that it can improve your quality of life.

In this issue of Fierce Fitness, I will share the various exercises and how exercise can overcome anxiety. Please note always speak to your doctor before commencing any exercise program.

How exercise helps anxiety is unknown, but many researchers believe a combination of factors comes into play. For one thing, endorphins, the body’s feel-good chemical, are increased every
time we exercise. Clinicians will strongly encourage people with anxiety to exercise regularly in addition to their treatment programs.

What exercises are good for anxiety? I will start with yoga as I have dived deeper into this myself.

Yoga: The great thing I like about yoga, besides the stretching and core strengthening, is the focus on breathing. This helps you to slow down and calm the mind. Yoga’s focus on the breath is especially beneficial for mental health, purely as it is difficult to feel the anxiety when you are focused on breathing deeply in a calm manner.

Hiking: One of my favourites. Being out in nature separates you from the hustle and bustle of your daily life and puts you in a calm and serene setting. The quiet of the woods can create the perfect environment for you to unwind and enjoy nature while you exercise. Hiking increases blood flow to your brain and muscles, and the mental health benefits of being out in nature have a calming effect on your mind.

Being out in nature around plants, trees, and decaying trees can help reduce anxiety because the plants emit chemicals to slow down the process of their decay, which slows you down. Food for thought: next time you are having a bad day, take a 30-60-minute walk in the woods, as they say, and notice how your stress levels lower, how you feel less anxious and how your memory has improved.

Swimming: I get it. You are thinking about your next holiday and swimming in the lovely pool or ocean. Did you know swimming is one of the best forms of exercise for anxiety issues? Swimming forces you to breathe deeper while also using muscles that you may not operate regularly outside of the water. Swimming will also help you maintain good flexibility and not aggravate your bones and joints, like other forms of exercise. Whilst swimming is excellent for anxiety; it will also improve your aerobic movement.

Bike riding: I remember as a kid, I loved bike riding and getting outside. Bike riding decreases your stress level and reduces the chances of suffering from symptoms linked to anxiety. Why? Because as you get on the seat and start your ride, endorphins (which are your body’s natural painkiller) are released to your brain. A crucial role in relaxing our mind and boosting our mood.

Personal thoughts: In my years working in the health, wellness and fitness industry, the most significant improvements in anxiety symptoms are those who have (a) exercised consistently for several weeks; (b) done aerobic exercises like swimming or dancing or started any of the exercises I have listed.

To overcome exercise anxiety, try to remember that everyone has to start from the beginning at some point. Most importantly, practise self-care instead of being self-critical.

Anxiety, just like depression, can cause mental and physical symptoms that can affect actions you take in your daily life.

You are not alone. There are millions of people in the world suffering from this same condition. However, exercise is one way to improve your mental health while also maintaining your physical health and well-being.

Jo Lastro, Our Expert (Former)

A 1st-Degree Muay Thai Kickboxer and sole owner of Jo’s Fitness Studio. Muay Thai has made Jo stronger, more comfortable in her own skin, and taught her to have faith and trust in herself. She now hopes to inspire, and help others overcome their own obstacles by sharing her expertise in fitness.