Why you should do it
|
Scientists have maintained that CBT is the first line of defense in managing anxiety. But they also believe that exercise is just as important. It's like your body has to process all that brain work.
Research show that physical activity increases your heart rate, driving more oxygen to your brain. This increased O2 level positively impacts your well-being and cognitive abilities, improving your focus and brain plasticity — the neural connections enabling new skill development. Regular exercise also helps ease depression and anxiety by releasing feel-good endorphins. Endorphins are natural brain chemicals that can improve your sense of well-being and taking your mind off worries. Anxiety can really hurt: it increases your risk for other psychiatric disorders like depression, and can contribute to diabetes and cardiovascular problems. One study shows that people with anxiety tend to be more sedentary and do less intense forms of physical activity, if any. But putting on your shoes and getting out and moving may be the single best nonmedical solution we have for preventing and treating anxiety. It's the first line of defense In the Moment and a useful part of Daily Practice that we talk about in Strategies. Most of the things you do for Cognitive Behavioral Therapy to manage your anxiety requires writing and thinking. This essential part requires moving your body. It's a disruptor. It changes your perspective. Read more about managing your anxiety from start to finish here.
|
Just look at this research:
|
How much Exercise do we need?
So what are we talking about here? Running marathons? Iron Man?
If you want to.
Mostly we're talking about walking or biking or running tight circles in your living room. Exercise, like Adventure, doesn't have rules.
Some research also shows that just a single bit of exercise can help ease anxiety when it strikes.
From tai chi to high-intensity interval training, you can improve your perspective no matter which types of activity you try. Even general physical activity is helpful. The important thing is to try activities and keep doing them.
To maximize the benefits:
So dance your butt off, try out a yoga video, walk around your neighborhood, start training for a 5k (we did this to jump start our routine- at 40, 9, and 5!) bike to the library, or start a challenge (if I want ___, I have to walk or bike), learn a new sport, take a class, join a team, stretch, or do whatever gets you moving!
If you want to.
Mostly we're talking about walking or biking or running tight circles in your living room. Exercise, like Adventure, doesn't have rules.
Some research also shows that just a single bit of exercise can help ease anxiety when it strikes.
From tai chi to high-intensity interval training, you can improve your perspective no matter which types of activity you try. Even general physical activity is helpful. The important thing is to try activities and keep doing them.
To maximize the benefits:
- Choose something enjoyable so you will do it repeatedly, building resilience.
- Work toward getting your heart rate up.
- Work out with a friend or in a group to reap the added benefit of social support.
- If possible, exercise in nature or green space, which further lowers stress and anxiety.
So dance your butt off, try out a yoga video, walk around your neighborhood, start training for a 5k (we did this to jump start our routine- at 40, 9, and 5!) bike to the library, or start a challenge (if I want ___, I have to walk or bike), learn a new sport, take a class, join a team, stretch, or do whatever gets you moving!
The Importance of Play
Playing outside, especially just doing whatever you feel like doing, is crucial for developing social and emotional skills. You can learn skills like problem-solving, critical thinking, and imagination.
You can use these skills as coping mechanisms for dealing with stress and anxiety.
It's also critical to control anxiety.
Research shows that adventurous play like climbing trees, riding bikes and jumping from rocks help you experience feelings of fear and excitement, thrill and adrenaline. The positive, thrilling and playful emotions associated with this type of play expose you to fear-provoking situations and, in doing so, provide opportunities to learn about your body, uncertainty and coping. Our 9 year old has excelled at this since he learned how to walk, increasing mom's anxiety.
These learning opportunities will, over time, reduce your risk for elevated anxiety by increasing your expectations and ability to cope with anxiety. You decrease your intolerance of uncertainty. You are able to adapt and not be afraid when you're not in control. You understand your limits and your boundaries, and when to say "no."
You can use these skills as coping mechanisms for dealing with stress and anxiety.
It's also critical to control anxiety.
Research shows that adventurous play like climbing trees, riding bikes and jumping from rocks help you experience feelings of fear and excitement, thrill and adrenaline. The positive, thrilling and playful emotions associated with this type of play expose you to fear-provoking situations and, in doing so, provide opportunities to learn about your body, uncertainty and coping. Our 9 year old has excelled at this since he learned how to walk, increasing mom's anxiety.
These learning opportunities will, over time, reduce your risk for elevated anxiety by increasing your expectations and ability to cope with anxiety. You decrease your intolerance of uncertainty. You are able to adapt and not be afraid when you're not in control. You understand your limits and your boundaries, and when to say "no."
How to do it
If you're not in a sport, there are lots of ways to get moving. Here are some of our favorites:
Track your steps
Mom instinctively started running (jogging and gagging and walking) about 10 years ago to tire out her anxiety. It was waking her up at 3 AM and making a mess of things. Turns out, the kids started getting it around 9 years old. We noticed we slept better when we got a certain amount of steps and a certain heart rate for around 30 minutes. So we bought fitness trackers. Nothing fancy or expensive, just basic fitness trackers that could tell us we needed more exercise when we were feeling emotional or angry or anxious. It also told us whether we got sleep. Every time we're feeling super anxious, we know if it's related to the lack of sleep or exercise with the tracker.
Use a video
Cosmic Kids and Go Noodle are some favorites.
Prime Video also has Yoga videos that we've used a lot.
But our favorite is to turn off the lights and use the Christmas light projector as a disco ball and dance to music. We bring out the little trampoline. We just go crazy.
Prime Video also has Yoga videos that we've used a lot.
But our favorite is to turn off the lights and use the Christmas light projector as a disco ball and dance to music. We bring out the little trampoline. We just go crazy.
Get Outside!
Outdoor adventures are important because they provide opportunities for physical activity, exposure to nature, and the development of essential life skills. These experiences encourage a sense of curiosity, resilience, and appreciation for the natural world, promoting both physical and mental well-being while fostering a lifelong connection to the environment. Learn more by clicking on the box.
Be Creative!
We are not exercise class people. If you're looking for activity, use your imagination and make your own parameters, or rules.
We will pack water and snacks and get dropped off at a trail so we have to get home. We'll rollerblade, bike, hike, skateboard, scooter, walk, or run. We'll break out the old stroller (sometimes a three or nine year old needs a break!) to carry gear and treats.
We used to enter races as motivation for running, and it worked. Especially if you pay $50. You'll show up and put in the work. We've used a compass to guide us back home (even from downtown with clearly marked streets) to keep everyone engaged. We love to play choose your route, where everyone gets a turn choosing the direction we go.
We will pack water and snacks and get dropped off at a trail so we have to get home. We'll rollerblade, bike, hike, skateboard, scooter, walk, or run. We'll break out the old stroller (sometimes a three or nine year old needs a break!) to carry gear and treats.
We used to enter races as motivation for running, and it worked. Especially if you pay $50. You'll show up and put in the work. We've used a compass to guide us back home (even from downtown with clearly marked streets) to keep everyone engaged. We love to play choose your route, where everyone gets a turn choosing the direction we go.
|
|
|
|