Anxiety is something everyone deals with at some point in their life. Some people suffer more from anxiety than others. However, they are afraid to seek professional help. The good news is that anxiety can be managed naturally with the help of certain exercises. These exercises can relieve anxiety, improve your overall mood, and make you feel calm. Learn how exercise helps in reducing anxiety and the best exercises to lower anxiety in this article. Visit the best Mental Health Clinic in Brooklyn at Doral Health & Wellness or log on to www.doralhw.org.

How does exercise help in reducing anxiety?

Exercise offers many physical and mental health benefits, including reducing stress and anxiety. Studies found that exercise is effective at reducing fatigue, improving alertness and concentration, and enhancing overall cognitive function which can be helpful when anxiety depletes your energy and ability to concentrate. During an anxiety attack, the body thinks that it is in danger and releases epinephrine and other stress hormones that put your brain in fight-or-flight mode to react to potential threats. This makes your muscles tense and breathing becomes shallow. When you do exercise or other physical activity it produces endorphins, (chemicals in the brain that act as a natural painkiller), which shift your focus, improve your mood and confidence, enhance concentration and productivity, and improve sleep.

Even if you do 5 minutes of aerobic exercise it can produce anti-anxiety effects. Psychologists have found that exercise can relieve anxiety and depression (even if you just take a 10-minute walk, it is as effective as a 45-minute workout). Some exercises work better than others. While its effects can be temporary, it produces several hours of relief similar to an aspirin for a headache. So, create an exercise plan with your therapist that works best for you.

Best exercises to lower anxiety

Some specific exercises are more effective than others for anxiety. These include:

1. Breathing exercises:

There are different types of breathing exercises you can use to manage your anxiety symptoms. It can help you feel relaxed and calm your body and mind. To keep your breathing under control when you feel anxious, follow these steps:

• Sit in a quiet and comfortable place and put one of your hands on the chest and the other on your stomach.
• Now take a breath in through the nose and ensure your hand moves in than your chest when you take a deep breath.
• Now breathe out through the mouth slowly. Repeat this process at least 10 times or until you feel your anxiety lessen.

2. Do yoga:

Yoga is a great combination of mindful movement, stretching, and controlled breathing, which works as a natural remedy for anxiety. Practicing yoga daily gives you mental clarity and relaxation to ease tension, reduce stress, and promote mindfulness – all are important tools for managing mental health. It also gives you flexibility to practice solo or in a group, which makes you feel more connected with others. Yoga allows you to stay in the current moment which calms your anxious thoughts and builds self-compassion. Moreover, it also helps to improve sleep and contributes to overall relaxation. You can find good yoga exercises online that help you build mental resilience and stay grounded.

3. Going for walks:

Walking is one of the easiest and most effective exercises to manage anxiety. It can reduce stress, improve mood, and increase mindfulness. You should take a daily 10-minute walk to unwind and step away from intrusive thoughts. You can set a daily walking goal like 10,000 steps to give yourself a sense of purpose and achievement. Walking outdoors also provides natural light and fresh air to ease your symptoms better. It is also flexible, and easily fits your day, whether during a lunch break or after dinner.

If you try practicing mindfulness when you’re walking it brings a sense of peace, helping you clear your mind and focus.

4. Lift weights:

Lifting weights not only offers physical benefits but also mental health benefits as well. It boosts your self-confidence and releases tension. Strength training can relieve anxiety and provide a sense of control and focus, which makes you feel empowered. When you lift weights, it helps you release emotions in a safe, healthy way. Each weightlifting session seems like a small achievement. For some, when you build physical strength, it also builds inner resilience especially during challenging times. It also produces dopamine, which is a neurotransmitter associated with improved mood and the ‘feel good’ factor.

Make sure you work with a trainer when you start lifting weights to ensure you lift weights in the right posture & form to reduce the risk of injury and gradually increase the weights which keep you motivated and give you a sense of achievement.

5. Swimming:

Swimming is another effective exercise that helps you relieve anxiety by combining physical movement with the calming sensation of water. The water supports your body which lowers the stress on joints, making it a good low-impact exercise for anyone who is looking for something easy. It also helps to keep your breathing steady and deep, which naturally reduces stress. It also helps in producing natural endorphins, a hormone that improves mood. When you’re in the water, it creates a sense of weightlessness, which gives a sense of relief and relaxation. Many people feel swimming is like an escape from current situations and feel that they get reset. You can also try water aerobics especially if you have arthritis and your joints can’t handle stress.

Exercise is a very effective way to reduce anxiety and feel relaxed and calm. Add the above-mentioned exercises to your routine to reduce anxiety, to improve your mental well-being, and stay healthy.

If you need help with anxiety, visit our behavioral specialist in the mental health clinic in Brooklyn to get professional medical help. Call us now to manage your anxiety and live a better life!!!! Book your appointment with the best mental health professionals in Brooklyn; our doctors and staff ensure you get the best results. Call us on +1-347-384-5690 to get a consultation. If you need help learning coping methods, register your information and make direct contact with our doctors and psychiatrists to learn those methods, log on to www.doralhw.org. Visit us at 1797 Pitkin Avenue, Brooklyn, NY 11212.