Weight Training For Peace Of Mind
Typically considered an athletic regimen exclusively for elite athletes, weight trainingalso known as resistance/strength trainingis actually an excellent choice to consider at almost any age, for all genders, and for almost any level of fitness youre currently maintaining. It is here, however, where we must strongly urge everyoneespecially those picking up weights for the very first timeto heed the most important advice when initially beginning any weight training fitness program.
ALWAYS START SLOWLY!
And this cautionary advice truly applies to everyone, of every age.
Remember that even the most modest weight training fitness program comes with a number of tremendous, direct fitness benefits.
- Increased energy
- Increased confidence
In addition to these direct benefits, resistance training can also positively impact your overall balance , can help with weight loss/weight management, and will almost certainly have a positive effect on a good nights sleep!
But for Type A personalitiesof any age or stagethe most unfortunately common tendency is to come out of the gate storming and ready to break those weights in an all-out effort to either get in shape, or get back in shapeYESTERDAY!
This is a common but disastrous mistake that will almost certainly lead to rapid failure/quitting, and may often lead to the entirely negative setback of injury.
We recommend these simple standards when beginning any weight trainingregimen –
How To Get Started With Exercise
Find an activity you can do regularly. You can take part in a team sport, attend classes at a leisure centre, or just be more active in your daily routine by walking or cycling instead of travelling by car or public transport.
If being outdoors appeals to you, Green Gym projects, run with The Conservation Volunteers , provide exercise for people who do not like the idea of the gym or indoor exercise classes. To find out more, visit the TCV website.
If you like walking, visit the Walking for Health website to find a walking group near you. Walking for Health groups can support people who have health problems, including mental health conditions.
Mental Health Benefits Of Exercise
Exercise releases chemicals like endorphins and serotonin that improve your mood. It can also get you out in the world, help to reduce any feelings of loneliness and isolation, and put you in touch with other people.
It can also improve your sleep, which is important in many different ways.
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Youre Exercising In The Wrong Environment
Finally, consider the environment where you exercise. If you run along a busy and dangerous street, youâre going to feel more anxious about it than if you run on a treadmill or in a nice park. If you feel like people are staring at you and judging you every time you walk into the gym, you are likely to feel self-conscious and anxious.
Typically, no one in the gym is worried about what youâre doing so make sure you donât have distorted beliefs about the situation but it is important that youâre exercising in an environment where you feel safe and accepted.
Exercise is one of the best things you can do for your physical and mental health and some level of regular exercise should be part of every addiction recovery plan. When exercise makes you anxious or depressed, the most common issue is overdoing it. Itâs also important to listen to your body and make exercise decisions based on your own needs.
At The Foundry, we know that exercise is one of the most important lifestyle changes you can make when youâre recovering from a substance use disorder. We help you make exercise a regular part of your life in a way thatâs fun and promotes social connection. To learn more, call us today at .
Anxiety Depression Can Be Eased With 150 Minutes Of Exercise A Week
- Researchers say exercising for 150 minutes a week can help ease mental health disorders such as anxiety and depression.
- They said people who exercise outdoors get more benefits than people who exercise indoors.
- They added that there are mental health benefits to both team sports as well as individual activities.
- They cautioned that more isnt necessarily better, so a moderate amount of exercise is best for most people.
Matt Nerger was 6 when he first tried sports and, like for many youngsters, it was overwhelming.
He cried for hours leading up to his first soccer game at the spacious indoor Soccer Centers complex in New Jersey.
Just thinking about being on the field with all those other kids caused him excessive anxiety, nausea, and outright fear.
But in the end, he put the scariness aside, took the field, and had a good time.
He also learned a lifelong lesson about how exercising his body is good for exercising demons.
Team bonding and learning how to work with others was crucial in my development into adulthood, said Nerger, who now works as a writer. Sports helped me destroy some of the barriers that my anxiety created.
Scientists agree that physical exercise either solo or in a team environment not only helps our bodies look and function better, it can effectively battle mental health conditions like anxiety and depression.
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Exercise Cant Do Everything
Which isnt to say someone can exercise their way out of anything.
Some disorders, such as bipolar and schizophrenia, are not going to be stopped running or playing tennis, said Plante. Certainly, exercise can help with anxiety, depression, stress, and self-esteem issues that might then lead into something more concerning. But it isnt going to stop major psychopathology from unfolding in at-risk people.
About those recommendations that adults exercise 150 minutes a week? No less than a champion powerlifter and member of the AAU Strength Sports Hall of Fame said theyre not exactly the law.
As for the WHO guidelines, they are a minimum requirement, like the RDA for vitamins, Robert Herbst, who had scoliosis as a child and began weightlifting after a doctor told him to never lift anything heavy, told Healthline.
They are designed to prevent ill physical health. The RDA of vitamin C is 60 . If you eat that, you wont get scurvy. The 150 minutes of exercise will provide a basic level of health, but people can be in better shape than that, he said.
And if not?
Sometimes 10 minutes is all you need to clear your head or to lower your cortisol levels, Plante said. Even though that may not be enough for cardio health any movement counts as exercise. Your body does not know the difference. Making the bed and taking out the garbage is the same as bending and stretching and lifting dumbbells in the gym.
Can You Really Exercise Away Depression And Anxiety
- 3 minute read
On the internet, there are endless lists of the things you can do to heal yourself of any ailment: from depression to migraines, from anxiety to irritable bowel syndrome. Apparently you can cure anything simply chant positive mantras, drink enough water to become a camel, and practice yoga 24/7maybe even shower while standing on ones head.
The internet would like us to believe that this is particularly true when it comes to mental illnesses such as anxiety and depression. If I had a dime for every time Ive heard just do X to snap out of Y, Id be retired, sipping umbrella drinks in Tahiti.
That said, there has been more than anecdotal evidence that something as simple as regular exercise cure anxiety and depression. Some experts maintain that exercise holds the potential to ease the symptoms of many illnesses, including those of the mental variety. Lets explore whether exercise really can make a difference with anxiety and depression, or similar mental illness diagnoses that affect one in five Americans.
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How Exercise Can Help Anxiety And Panic Attacks
September 25, 2011 by Russ Pond
In my journey to freedom from fear, anxiety and panic attacks, I have found that physical exercise can be very beneficial. When stressed, your central nervous system becomes highly sensitized to the increased adrenaline levels. Our bodies were designed to respond to threats with this fight or flight response, but anxiety, fear and chronic panic experiences keeps the body at this heightened state of stress, making it difficult to shut down and relax.
A common physical response to fear and stress is the release of cortisol in our body. Cortisol is a hormone produced by the adrenal glands. It regulates blood pressure and the bodys use of fats, carbohydrates and proteins. Many experts refer to it as the stress hormone because cortisol secretion increases during stressful situations. Excessive cortisol in the system also suppresses the immune system, making it difficult to fight off diseases, viruses and sicknesses.
Exercise is a very effective means for reducing adrenaline and cortisol levels in the body. Sadly, todays modern lifestyle doesnt produce much physical activity. Just a few generations ago, life was much more active. Our daily activities back then included working the land, farming and hunting. And, transportation was not as common as it is today, so we walked everywhere.
Here are some of the key benefits for exercise that I have experienced:
Let Go Of The Value You Give To Your Thoughts
When anxiety floods in, you might allow it take over your thoughts. It makes sense, we worry over things that we believe have a big impact on our lives.
But, think back to 6 months ago when anxiety took over and made you feel terrible. Can you remember back to 6 months ago?
Thats kind of my point. We often get so focused on the moment right now we forget that weve made it through before.
We place a lot of value on what controls our thoughts. In reality, they are just thoughts. Our thoughts dont make our reality.
Think about a dollar. We give it value, because its money. The truth is, its a piece of paper. So, whats the difference between a dollar bill and a piece of paper we use to print off movie tickets? Just the value we give it.
Whats the difference between the worries in your head and the reality that youre in? The value you give to your worries. After you learn to stop giving those thoughts so much power, youll learn that your anxiety has only as much value as you give it.
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So What Should I Do Now
Clearly there is a connection between how much you exercise, and how anxious you feel. Next time youre feeling stressed, overwhelmed, or anxious, try squeezing some minutes of huff and puff exercise and see how you feel after.
A great place to start could be downloading the free Mindful Running Pack developed by Nike and Headspace. Their guided runs will help you focus on your breathing and thoughts, with a little support along the way!
Remember Palliative Care Is Still Care
If you suffer from chronic depression or anxiety, you no doubt know you may be in for a lifelong battle. However, its important not to let your challenges throw you into a deeper despair.
Even if combining exercise with your regular treatment doesnt bring a cure, it can lift your spirits for a time and provide some extra motivation. Even if exercise is not be a cure, if it can make you feel better, its worth doing. It is also important for your overall health, which should be plenty motivating.
Living with anxiety or depression, or both, isnt easy. If you suffer from mental illness, you already know how hard it can be. While its not a cure, exercise can be another weapon in the battle against depression and anxiety.
Talkspace articles are written by experienced mental health-wellness contributors they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts to ensure content is accurate and on par with current industry standards.
Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.
Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.
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Easy Exercises You Can Still Do As It Gets Cold Outside
Regular fitness training has been observed to stimulate new formation of blood vessels, enhance communication between nerve cells and synapses in the brain, and help new formation of nerve cells especially in the hippocampus, a center for cognitive functions, emotions, memory and learning in the brain, she said.
Increased levels of physical activity could have a beneficial effect on anxiety levels through the release of mood enhancing neurotransmitters like dopamine, serotonin and endorphins, as well as various growth factors, Suzuki added.
Brene Brown Discusses Atlas Of The Heart Her New Book About Emotions
A combination of cardio and strength training done for at least 45-60 minutes, three times or more per week, for at least three months offered the maximum benefit when it came to reducing anxiety symptoms, said Malin Henriksson, the studys first author.
It is a clear improvement from high anxiety levels to low anxiety levels after 12 weeks, Henriksson, a researcher at the School of Public Health and Community Medicine at the University of Gothenburg in Sweden, told TODAY.
If you have a mild to moderate anxiety that isn’t impacting severely on your life and work ability, you could always try exercise first.
But people who are already on anti-anxiety medication should always talk with their doctor before they stop taking those drugs, she advised.
The study involved 223 adults with anxiety symptoms. Most of the participants, 70%, were women and half had lived with anxiety for more than 10 years.
They were randomly assigned to one of three groups:
- A low-intensity group exercise program done three times a week for 12 weeks.
- A similar program, but done at higher intensity.
- A control group that didnt exercise.
The exercise sessions consisted of circuit training and lasted for one hour each, including 10 minutes of warm up and five minutes of cool down. The workouts included cardio moves such as burpees and jumping rope, plus resistance training exercises such as squats and pushups.
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Exercise Can Ease Anxiety Symptoms Study Finds
January can be filled with anxiety and the desire to lose weight or improve fitness, but one healthy habit can address all of those concerns: regular exercise.
When people diagnosed with anxiety disorders worked out three times a week, they improved their symptoms compared to those who were not physically active, a study published this month in the Journal of Affective Disorders found.
The findings strengthen the view that exercise which is inexpensive, good for overall health and comes with few side effects can be an effective treatment for people suffering from anxiety and should be more frequently prescribed for them by primary care doctors, the authors wrote.
Its a good reminder as the national level of anxiety spikes along with the rapid spread of the omicron variant and follows a global rise in anxiety disorders during the COVID-19 pandemic. It could also offer an important option for people who dont have access to, or dont want, therapy or anti-anxiety drugs.