Five powerful workouts to help calm your anxiety
If you want to calm an anxious mind, you’re not alone! One in four people in Australia will experience anxiety at some stage of their life. The good news is that studies have shown that movement is one of the best non-medical solutions for dealing with anxiety. And you can reap the rewards instantly as every bit of activity counts.
Engaging in exercise and stretching supports mental health in countless ways – from activating anti-anxiety neurochemicals and hormones that bring joy and focus, to stimulating new brain cells for mental clarity and regulating the nervous system.
Here we share five easy workouts to help soothe your anxiety. It’s reassuring to know that inner calm may be only a few steps, squats or yoga poses away!
1: Group classes for connection (and laughs)
Being social can be daunting when you’re feeling anxious, but studies have shown that connecting with people helps to significantly reduce the symptoms of anxiety, and boost self-esteem and confidence. The social connection enjoyed when you are exercising with a friend or in a group can also help to strengthen your immunity, help you recover from illness and can support you to live longer. So, what are you waiting for? Choose a group gym class that sparks your interest – whether it be a fast-paced spin session, nourishing yoga class or a mindful meditation. You can either go solo and meet new friends or bring along a buddy.
2: Stress-busting cardio to shift negative energy
A cardio workout is any exercise that increases your heart rate for an extended period of time, such as a brisk walk, run, swim, cycle, row or gym workout. Cardio is powerful for your general and mental health, because as your heart rate goes up, your heart grows stronger, enabling it to pump oxygenated blood more efficiently throughout your body. Healthy blood flow helps to activate the brain’s tension-fighting hormones, including serotonin, dopamine and norepinephrine, which is key for calming anxious thought patterns. Start with aerobic exercise for 10, 20 or 30 minutes daily and steadily build your sessions in length and intensity, being mindful of how your body responds. Your central nervous system will thank you!
3: Strength training for a stronger body and mind
Having a consistent strength training routine is proven to help with overcoming anxiety. The physiological benefits are well known, but there are also many psychological rewards, such as a sense of mastery and confidence as goals are set and achieved. Incorporate a mix of strength training workouts into your fitness routine to keep things interesting and spark your joy, creativity and curiosity. Choose body weight exercises, such as planks, squats and lunges, and free weight exercises on a mat in the gym or at home. Or a patch of grass outdoors, using kettlebells, medicine balls or dumbbells. Using resistance bands and loops to stretch and strengthen. Or use weight machines and suspension equipment to provide resistance and stress to the muscles if you’re in the gym.
4: Choose low-impact exercises for balance and inner peace
It only takes one group yin yoga class, Reformer Pilates session or mindful meditation to feel yourself go “ahhh”. The focus on breath, the targeted stretches, the mindful breathing, the chance to be in the present moment: it all feels good on the inside and out. Low-impact exercise invites you to slow down and focus on your body-mind connection without judgment, which helps to soothe a racing mind, regulate emotions and build self-awareness. Book a group class in one of these zen-like exercises and marvel at how nourishing and exhilarating a big, deep belly breath can be!
5: Aim high with interval training
Many studies show that interval training, also known as HIIT (High Intensity Interval Training), is hugely beneficial for dealing with anxiety. HIIT involves a workout of high intensity bursts (20 seconds) of mainly body-weighed exercises followed by short rest periods (10 seconds). Neuroscientists have also found that exercise can help your brain make new cells in the hippocampus – the brain region which helps regulate mood and emotions. Try a HIIT workout at the gym and enjoy the rewards of a fun sweat session for mental clarity and calm.
Whether you want a stress-busting, high-intensity workout or a soothing zen-style yoga session, we hope these fitness ideas support your mental wellbeing and soothe your nervous system. Remember to ask a personal trainer for support if you need help designing a safe, personalised workout as your go-to when you want to gain control of an anxious mind.
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