If you struggle with anxiety, you might be wondering if there are any natural ways to cope with it. One of the most effective and accessible methods is exercise. In this blog post, I will explain how exercise can help ease anxiety, what types of exercise are best for anxiety relief, and how to get started with a simple and enjoyable routine.

How exercise helps ease anxiety
Exercise has many benefits for both physical and mental health. When we exercise, our body releases endorphins, serotonin, and other chemicals that make us feel good and reduce stress. Exercise also helps us distract ourselves from worrying thoughts, relax our muscles, improve our sleep quality, and boost our self-esteem and confidence.

According to Harvard Health , exercise can be especially helpful for people with chronic anxiety disorders, as well as those who experience occasional anxiety before a test, a presentation, or a meeting. Research shows that aerobic exercise, such as running, cycling, swimming, or dancing, can have the most impact on anxiety symptoms. However, any type of physical activity that you enjoy can be beneficial, such as yoga, tai chi, walking, or gardening.

Which exercises are best for anxiety relief
The best exercises for anxiety relief are the ones that you like and can stick to. However, some general guidelines can help you choose the most suitable activities for your goals and preferences.

- Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by the NHS . This means that your heart rate should be elevated, but you should still be able to talk. You can break this down into smaller sessions of 10 minutes or more throughout the day.
- Include some strength training exercises at least twice a week to build your muscles and bones. This can be anything from lifting weights to doing bodyweight exercises like push-ups or squats. Make sure you use a weight that is appropriate for your level and rest between sets.
- Try to vary your routine and include different types of exercise to keep yourself motivated and interested. For example, you can alternate between cardio, strength, flexibility, and balance exercises. You can also try new activities or join a class or a club to meet new people and have fun.
- Listen to your body and adjust your intensity and duration according to how you feel. If you are feeling very anxious or stressed, you might want to do something gentle and calming, like yoga or stretching. If you are feeling energetic and upbeat, you might want to challenge yourself with something more vigorous and intense, like HIIT or boxing.
- Be mindful of your breathing and posture while exercising. Try to breathe deeply and evenly through your nose and mouth. Avoid holding your breath or tensing your shoulders. Focus on the sensations in your body and the movement of your muscles. This can help you stay present and reduce negative thoughts.

How to get started with exercise for anxiety relief
If you are new to exercise or have not been active for a while, it is normal to feel nervous or unsure about how to begin. Here are some tips to help you get started with exercise for anxiety relief:

- Start small and gradually increase your frequency, intensity, and duration. You do not have to do too much too soon. Even a few minutes of exercise can make a difference in your mood and anxiety levels. As you get fitter and more confident, you can challenge yourself more and see more benefits.
- Set realistic and specific goals that are meaningful to you. For example, instead of saying "I want to exercise more", say "I want to walk for 20 minutes three times a week". This will help you track your progress and celebrate your achievements.
- Find an exercise buddy or join a supportive community. Exercising with someone else can make it more enjoyable and motivating. You can also share your experiences, challenges, and tips with others who understand what you are going through. You can find online groups or forums dedicated to exercise and mental health, or join local groups or classes in your area.
- Reward yourself for your efforts. Exercising for anxiety relief is not always easy or fun. Sometimes you might feel discouraged or tempted to give up. That is why it is important to acknowledge your hard work and treat yourself with something that makes you happy. This could be anything from watching your favourite show to buying yourself a new outfit.
- Be kind and compassionate with yourself. Do not compare yourself to others or judge yourself harshly if you miss a session or do not meet your expectations. Remember that you are doing this for yourself and your wellbeing. You are not competing with anyone else. You are doing the best you can with what you have.

Exercise is a powerful tool for anxiety relief that anyone can use. It can help you feel better physically and mentally, and improve your quality of life. I hope this blog post has inspired you to give it a try and discover the benefits for yourself.

References
: https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096
: https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/be-active-for-your-mental-health/