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The Importance of Exercise

A Site Dedicated To Anxiety For Sufferers And Carers

Exercise and Anxiety


Exercise is a key part of the recovery process.

Not only do we need to the relaxation and deep muscle exercises as listed on the forum, but physical activity will help burn off excess adrenalin and allow our body to feel far more relaxed and comfortable.

When doing any form of physical activity our body releases its own natural endorphins which help us to feel better and give us that feel good factor that we so desperately need when dealing with anxiety or depression,

Over exersions can be a little harsh on the system remember your bodies are healing, we are all different as individuals so there is no set right or wrong way when it comes to forms of exercise, but what ever your limitations beginning some form of physical activity will help promote a healthier system.

As with any form of exercise please contact your doctor if you have any injuries or illness that may be effected by physical activity prior to beginning.

Swimming is a excellent form of exercise, when in the water your body is weightless allowing you to feel relaxed almost instantly, swimming uses all the muscles in the body and is excellent for reliving tension within the muscles, especially the neck , shoulders and legs.

Perhaps a nice swim two or three days a week followed by a nice sauna if possible.

Allow yourself some TREAT time.

Walking, a brisk walk in your local country park, or even around your local estate will help release those endorphins and work of that excess adrenalin.

Taking in the fresh air and perhaps some sun if were lucky, will make you feel fresh and more alert.

If you don't feel able to do a brisk wall then a simple stroll is still enough to make you feel better.

There are many form of exercises, cycling, aerobics, or if you wish for something a less physical how about Yoga or Pilates, both working all the muscles in the body and they will help you form an excellent breathing technique essential when dealing with anxiety.

If you find going out of the house is a problem for you, there are still exercises you can do at home without investing in videos or DVD's.

Perhaps try walking up and down the stairs a number of times and building it up week by week.

Sitting in a chair lifting bags of sugar or cans of baked beans, literally any form of exercise will help.

Gardening is both therapeutic and very rewarding, why not try planting some seeds or perhaps making a small vegetable patch in your garden if you are able too, tending to them plants will allow you to be outside gaining the fresh air, and I am sure when you see what you have manage to achieve the Feel good factor will be definatly there for you.

If for any reason you are told or find that Physical activity is not for you, don't worry there are lots of other things we can do to challenge our emotions and energies.

Cooking or baking are great, baking home made bread or cakes, something you can enjoy and I am sure you families won't complain either when they see the delicious goodies you have managed to make.

Drawing or painting, very relaxing and a great way of distraction, You don't need to go all out and buy expensive materials, a simple pad and pencil , sit in your garden or by a window and draw something that attracts your eye.

Some people find crosswords or hand held computer games a great distraction, I am sure its well worth a try.

Above all else and no matter what you decide is best for you, any form of activity is good for you both physically and mentally, and can benefit you in so many different ways.

Deep Muscle Exercise

Excellent for removing tension from muscles, do daily x1


Lie down or sit down in a nice warm quiet environment, music playing low in the background may be of help.

Concentrate on your relaxed breathing as you do the following exercises.


Starting the with the toes, point your toes forwards and feel the muscles in your leg and foot tense , Hold to the count of 4 then release, Point again and repeat this several times with both feet, Note the difference in tensed and relaxed muscles.

As you relax the muscles allow the tension to flow from your toes.

Now we move on to the buttocks area, Clench the buttocks and hold to the count of 4 then release, repeat this again several times, feeling the difference between tensed and relaxed.

The stomach area, Please Note if you suffer with IBS or any other stomach condition, checks with your doctor before tensing the stomach muscles. Slightly lift your head forward, tense the muscles in your stomach and hold to the count of 4 again release and repeat several times, again allowing yourself to take note of how your stomach feels both tensed and relaxed.

Moving on to the chest area, take a deep breath in and Hold it to the count of 4, feel the tension and release with a long slow deep breath out, repeat several times, If you find doing this area causes Panic or further anxiety, then try to do this just the once and increase the amount of times you do it as you feel more comfortable with the exercise.

Now clench your fists, hard as hard as you can, feel the tension in your hands and arms, hold it to the count of 4 and release, allow your fingers to relax and repeat several times.

Now we move on to the shoulder area, this includes working on the neck and base of the head, slowly raise your shoulders high up, as high as possible and feel the tension across the back of the shoulders and neck area, hold it to the count of 4 and release, again repeat several times. Working on this area over a period of time will allow tension to be removed from the muscles and will help with headaches or stiff necks.

Once this has been done, lie there for a few moments and then attempt this exercise, gently push your head back onto the pillow, make sure this is gently done and hold it to the count of 4 then release and allow your head to relax, repeat several times, when finished allow your head to feel comfortable and relaxed.

Now the facial area, firstly press your lips tightly together, clench your teeth and push your tongue high up into the roof of your mouth, feel the tension in your throat and jaw area, hold this to the count of 4 and repeat several times, take note of the difference between tensed and relaxed. A lot of the throat problems people experience whilst suffering from anxiety are as a result of tension in this particular area.

Moving on to the eyes, clench the eye's shut and hold them to the count of 4 , repeat this several times.

Forehead, raise your eyebrows high as if startled, hold it to the count of 4 , feel the tension across the forehead ( again a major source of headache problems ) , the drop the eyebrows as if frowning, allow the to settle in a normal position and repeat several times.


Once you have completed these exercises, allow yourself 10 minutes to lie there comfortably continuing with your relaxed breathing and focus on how relaxed your muscles feel.

Like any exercises this may take some time to feel comfortable with doing, but done correctly and daily this exercise can prove to be a fantastic way of releasing tension and allowing yourself to note how your body feels when tense, therefore allowing you to take control should you feel tension at anytime.

Last Edited 8th May 2008