Exercise can it work

[Bigguy]

could my Anxiety have been caused by lots of stress and being sedentary according to experts there's a very big link we should take regular exercise how many of us do take regular and I mean at least 3 times a week I have been going 2 times a week for 90 mins a time and have seen improvements thinking of upping it to 5 times a week this they say will decrease the stress hormone

[Bigguy]

Thus no Anxiety

[Bigguy in reply to Bigguy]

is it that simple

[Bramwell]

I walk my dog fast and hard through rough woodland for two to four miles every day and I think it does help.

I used to have a very physical activity which definitely helped with my anxiety.

Unfortunately due to circumstance (not mine) I can't do it any more so I'm going to join a local gym - I also need to loose weight as well - so need to do something.

[Bigguy in reply to Bramwell]

So do you think it can cure us of anxioty

[knowles8586 in reply to Bramwell]

I ned to lose weight too. Exercise is the best antideppressant

[jsp83]

im thinking about taking up yoga

[Hidden]

I've being doing yoga and jogging...well only yoga once but I slept like a baby after it...it defo helps...when I'm full of adrenaline a walk burns a lot of it off

Xx

[Bigguy in reply to Hidden]

Eat, Meditate, Exercise - Treating Anxiety Naturally

By Elaine Pomfrey

Do you recall the last time you felt really anxious? Maybe the time your car hydroplaned on a slick road. Or perhaps when you spent a sleepless night before a final exam or a major sales presentation. These situations typically produce short-term anxiety which disappears after the event. However, for about 6.8 million Americans with Generalized Anxiety Disorder (GAD), anxiety is an on-going nightmare that can severely limit their daily activities. Whether you have GAD or just the occasional worry, the anxiety reducing suggestions in this article may be helpful.

People with GAD worry excessively. Typically they fret about a multitude of things, rather than one specific problem. They may be anxious about money, health, family, work or even about facing the day. The anxiety they experience is unwarranted and often unprovoked by an event. Physical symptoms of GAD may include insomnia, easy startle response, fatigue, irritability, muscle tension, headaches, inability to relax, trembling, twitching and feeling out of breath. The diagnosis of GAD applies when generalized anxiety lasts for more than six months

When people with GAD have mild to moderate symptoms, they can maintain their normal activities. However, they may be known by their co-workers or families as “catastrophizers,” always anticipating the worst possible outcome. When their symptoms become severe, they may become housebound.

What can reduce anxiety? Doctors usually prescribe medication and recommend cognitive-behavioral therapy. However, if you are willing to make a few changes, you can begin to treat anxiety yourself by following these simple, but scientifically proven procedures.

Eat a healthy diet. A study published in the American Journal of Psychiatry examined the dietary habits and levels of depression and anxiety of over 1,000 women over 10 years. The women who ate a “western” diet of fast food, processed foods, refined grains, sweets and beer were more likely to be depressed or anxious than those who ate a more “traditional” diet – vegetables, fruit, whole grains, meat and fish.

To improve mood, add cheese, peanut butter, nuts, sesame seeds, oats, milk, poultry and bananas to your diet. Why? These foods contain tryptophan which helps the brain produce the neurotransmitter, serotonin. According to research, serotonin promotes feelings of wellbeing and calm.

Starting today, reduce your alcohol and caffeine intake by 50%. Then slowly, over a period of 10 days reduce your caffeine and alcohol intake by 10% a day. People with GAD often turn to alcohol to self-medicate. However, when alcohol is processed in the body, it can create anxiety-like symptoms. Likewise, caffeine increases anxiety and negatively affects sleep in those suffering from anxiety disorders.

Meditate. The right type of meditation can provide profound rest to the physiology. Rest is nature’s way of dissolving stress and anxiety. The human body is designed to efficiently remove stress during sleep. However, in today’s world, stress is often carried over from day to day because the pace of life is intense and insomnia is widespread.

One of the most popular and effective meditations, the Transcendental Meditation (TM) technique, has been scientifically proven to produce a deep state of relaxation in the body as well as brain wave coherence. During the twenty minutes of meditation, a unique state of restful alertness is experienced which reduces stress and fatigue. Research indicates the TM technique contributes to inner calm and peacefulness. A meta-analysis of 146 studies demonstrated that the TM technique was twice as effective in reducing anxiety as other techniques such as the Relaxation Response, Progressive Muscle Relaxation, EMG Biofeedback, etc.

Exercise can reduce anxiety, according to a publication from the President’s Council on Physical Fitness. Evidence from six meta-analyses concluded that exercise was significantly correlated to reduction in anxiety. In particular, the following variables showed the greatest effect on decreasing anxiety:

Aerobic exercise (swimming, biking, running) compared to anaerobic (weight-lifting)

A 12 - 15 week long exercise program rather than a shorter routine

Participants who were more out of shape versus those who were more fit

People with higher levels of anxiety compared to those who had lower levels

Although the Department of Health and Human Services recommends 30 minutes of moderate exercise daily, recent research from the University of Missouri-Columbia concluded that a high-intensity workout had a greater effect on reducing anxiety than a moderate or lower intensity exercise. Women especially benefited from the high-intensity routine. Please check with your doctor before starting a new exercise routine.

In summary, research indicates that you may eat, meditate and exercise your way to a calmer, more relaxed life.

[hvr1]

Interesting article, thanks bigguy. I am terribly lazy, always have been and always hated sports, but trying to do a bit more recently. I've always been a walker and absolutely pound the pavement if I'm in a really bad way and nothing else is helping. I've also been trying to get out on the bike a bit more, which does seem to have a positive impact..when I actually do it. Finding the drive is hard but I tend to sleep so much easier.

In line with the article, I've been to a couple of group meditation sessions and enjoyed it so much more than I thought I would. It's really hard work and I haven't quite got the knack of it yet but if nothing else, it's a peaceful environment to be in and that can help me switch off and relax for a bit. I'd recommend to anyone to give it a try. It can be nerve-wrecking but it's actually easier than trying by yourself for the first time. I've had a little look into transcendental meditation just now, and although it's a big commitment and will be hard to keep up, I think I will give it a try. So thanks for posting that!

It's great that exercise helps you de-stress so much, you should totally up it if you can manage it. I don't know about it being the answer for everyone, maybe it is, but I think if it's helping you it's nothing but a good thing and keep doing it man : ]

[Bigguy in reply to hvr1]

I was like this hated sport but and a big but is not now I'm determined to get better and lower my Anxiety I was 23 stone and 9lbs and I now due to not drinking beer wine cut out chocolate and sweets im now down to 21stone 6 what I did not realise was that my inactivity although I was a busy guy could cause GAD spoke to my nurse and she said yep well that's true so for me anyway I'm going to try as when I've been even when I feel bad it works

[Hidden]

Morning Bigguy.

Stress is one of the main causes of anxiety and depression , I am talking from experience I was a head chef and thought I thrived on stress what it actually did was cause my heart to start failing I was very lucky, now I try going for walks with the dog exercise is definitely more beneficial for anxiety and also good for your heart. So go for it .

[Bigguy]

I think this is for a lot of us the answer to keep it under control I'm not sure it's a cure but I've just done a GP referral here in Wales that's a 16 week gym course and on the whole feel better but had a stressful time last week and it all came back so have decided to go to the gym 5 days a week to see if I improve will keep you posted

[london-man]

Hi Bigguy, ive been more active since my anxiety relapse, it does help massively, ive changed my diet and do more than I used to, exercise is a bit tricky for me as i have a bad back....walking is really good for loosing weight and keeping fit.

[Hidden]

Hi Bigguy,

Do you have an update on your fitness journey?