Physical Exercise and Anxiety

anxiety depression depression & exercise

Exercise depression anxiety Solihull Physiotherapy Simon EvansPhysical activity has been proven to protect people from depression and anxiety as it leads to chemical changes in the brain that can have a positive impact on the mood. It has also been shown that physical activity can result in a sense of greater self-esteem, self-control and the ability to take on the challenge.

What are the Benefits of Physical Activity?

Apart from better physical fitness, below are some of the mental benefits of physical exercise:

  • Reduced stress, tension, and mental fatigue
  • Increasing natural energy
  • Better sleep
  • A sense of accomplishment
  • Concentration on life and motivation
  • Less anger or frustration
  • Healthy appetite
  • Better social life

How much Physical Activity should I engage myself?

Adults are advised to engage in at least 150 minutes of moderate physical activity every week, an average of 30 minutes five times a week. Though this might seem difficult for some individuals, however as little as a 15 minute walk can help relieve the mind and relax. The fact remains that no matter how small the exercise is, it is better than none.

Moderate exercise simply means being energetic enough that makes you:

  • Breathe more than normal, but not out of breathe
  • Feel warmer, but do not end up drenched and sweaty
  • In the event that the potential of doing the recommended amount of exercise is too discouraging; start slowly at a pace that is ideal for you, however you do not need to rush yourself doing a high-intensity exercise for half hour for example. Find three 10 minutes space every day if it suits you - two and a quarter hours.

Tips for being Physically Active

There are a number of ways to stay active and do not have to be very expensive. Opting for a more active lifestyle can be as simple as daily tasks with more energy or small changes in routine.

Here we have some few tips for you:

At home

  • Take your kids and grandchildren to school, while you return back home jogging
  • Speed up housework. Tidy up faster until you start sweating
  • Play some music for 10 minute and dance

At work

  • Make sure you target the time it takes you to walk to and from the train station daily. Can you walk faster?
  • Use stairs rather than the elevator.
  • Use lunchtime to enjoy fast walking, exercise or swimming.
  • Do not answer phone calls, but rather walk to see a colleague.


  • Leave the car at home for short trips.
  • Get off the bus a stop earlier.
  • Jog and walk the dog; Run ten paces, then walk ten.
  • Participate in an exercise in your community center and meet your neighbors!

What are the best Exercises for Anxiety?

Every exercise can help reduce anxiety, but according to Connolly, he says aerobic exercise that accelerates heart rate will be the most useful. Here are we have some lists of good aerobics exercises that can help you in the management of anxiety:

  • Swimming
  • Biking
  • Running
  • Brisk walking
  • Tennis
  • Dancing

It is a fact well known that exercise is useful for the body, and good for the mind; exercise is a powerful tool that you can use to improve your physical and mental health.

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