Physical exercise is a very effective way to reduce your level of anxiety. Aerobic exercise (which is exercise that involves steady movement and the use of your lungs) will help you get a reasonable increase in heart rate. As well, controlling your breathing when you walk, jog, swim, or bike will help reduce anxiety.
Exercising at least 20 minutes a day, at least three times a week can significantly reduce your level of depression or anxiety. A 20-minute walk 3 times per week may be a great start. If you have trouble leaving your home set up a treadmill, or jumping rope may be a great idea. Once you start exercising, you’ll find that you have more energy. You may even rediscover how good you can feel when you’re active and fit.
Here are some activities that can get you going, and try to use a few that can fit into your daily routine.
• Spend an hour playing with the kids
• Get off the bus a few blocks from work and walk the rest of the way
• Walk the dog after dinner
• Participate in a casual sport such as bowling or join a walking group
• Take up gardening in your back yard or on your balcony
• Spend your coffee break outside in the fresh air
• Ride your bike to the store
• Catch up on all those household projects you've been putting off
• Walk to the park on your lunch hour
• Do some gentle stretches in the morning
• Take the stairs instead of the elevator
