Feeling Uneasy? Go jogging!!!

According to recent studies related to mental disorders management performed by the Anxiety and Illness Behaviours Laboratory with the cooperation of the Southern Methodist University of Texas and Boston University, regular physical activity could reduce high levels of anxiety and increase the sensation of well-being .  These reports have been performed using different types of population including healthy adults  to  Schizophrenia patients with high representative samples all over United States.  The Australian Bureau of Statistics states that anxiety disorders is affecting around 1.3 million adult Austraians in the lapse of twelve months.  The Anxiety Recovery Centre of Victoria (ARCvic) alleges that approximately 600,000 people will be affected by this disorder at some stage of their life that is why this organisation a  also recommends to do exercise 3 to 4 times a week with variations of activities so you cannot get bored of doing the same thing over and over again.

Image Credit Icultist via Flickr
Image Credit: Icultist via Flickr

 

But I am not an anxious person…hold on… hold on… Oh My God!! 

The American Psychological Association (APA) defined anxiety as a sensation characterized by feelings of tension, worried thoughts and physical changes caused by stressful events such as grieve or job changes , mental health history in the family, physical health problems (diabetes), personality disorders and long-term  use of substances.  The patients who are suffering anxiety disorders have intermittent disturbing thoughts and fears and the physical symptoms of it could be high cardiac frequency, sweating and dizziness.  This kind of mental condition is treated with cognitive therapy and medication, depending of the original factor that could cause this type of disorder, so if you feel identified with this feelings maybe you need to do some squats!!

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Image Credit: Ninjakato

 

Say Om if you feel panicked….

The mentioned researches and other studies  performed by the Psychiatric Centre in the Catholic University of Lovaine, Belgium, have proved that  a combination of 30 minute aerobic exercise and 20 minutes of Hatha Yoga or any other type of relaxation activity like Tai Chi 4 times per week could reduce the levels of anxiety in panic disorder patients and of those whose anxiety crises come from of a history of schizophrenia.   So if you feel like crying before an oral presentation or your heartbeats are running so fast because you are so stressed out a good session of yoga with the addition of  your favourite aerobic activity will help you to feel much better.

dave rosenblum
Image Credit: Dave Rosenblum via Flickr

 

Any other suggestions?

These findings also have shown that thirty minutes of power walking three times or 40 minutes of aerobic activity such as running or cycling with a 60%-90% of heart rate three times a week is also effective for the reduction of post-traumatic stress and it has also been demonstrated effectiveness for the relief of anxiety symptoms in obsessive compulsive disorder sufferers when they are training on the  treadmill or the elliptical trainer in periods of 20 to 40 minutes, three to four times per week.  Alternate sessions of weightlifting and cycling two times per week each are also effective for the reduction of anxiety symptoms in Generalized Anxiety Disorder patients (GAD).  These activities have also improved the effect of a good sleep in the participants of these studies.  Ask for professional help if you have the mentioned symptoms of anxiety and combine therapy  with an effective and regular physical activity program of your preference.  Beyondblue , an organisation focused on the awareness of mood disorders in Australia can provide help if you need to know more about anxiety symptoms and treatments related to them.

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Image Credit: Alicia Walker via Flickr

So.. what if you  take your yoga mat and do some downward facing dogs or go for a walk or go jogging when you feel restless? It  would be a great idea!!

 

REFERENCES: American Psychological Association (APA). /www.apa.org/

Anxiety Recovery Centre Victoria (ARCVic). https://www.arcvic.org.au/index.php

Asmundson, G, Fetzner, M, Deboer, L, Powers, M, Otto, M, & Smits, J 2013, ‘Let’s get physical: a contemporary review of the anxiolytic effects of exercise for anxiety and its disorders’, Depression And Anxiety, 30, 4, pp. 362-373. www.ncbi.nlm.nih.gov/pubmed/23300122

Australian Bureau of Statistics. http://www.abs.gov.au/

Beyondblue. http://www.beyondblue.org.au/

Vancampfort, D, De Hert, M, Knapen, J, Wampers, M, Demunter, H, Deckx, S, Maurissen, K, & Probst, M 2011, ‘State anxiety, psychological stress and positive well-being responses to yoga and aerobic exercise in people with schizophrenia: a pilot study’, Disability And Rehabilitation, 33, 8, pp. 684-689. www.ncbi.nlm.nih.gov/pubmed/20718623

 

 


4 Responses to “Feeling Uneasy? Go jogging!!!”

  1. Maria Fernanda Carrillo says:

    You are right Lakvin, sometimes we think we don’t have enough time for exercise, but we work more efficiently with 20 minutes of it at least! Thanks for your comment!!

  2. Lakvin says:

    This is one of the main reasons I love sport. Other than being a distraction from uni and work and having fun with friends I also think I sleep better and wake up refreshed when I play sports. I think I’m in general more efficient when I’m getting regular excercise.

  3. Maria Fernanda Carrillo says:

    Hi Rudolph thanks for your comments , yes including the studies that i have shared there are some other researches like http://www.tandfonline.com.ezp.lib.unimelb.edu.au/doi/abs/10.1080/16506070500401292#.U_1_zPmSymU developed in Sweden that yoga is an effective technique for stress management. I personally found it really helpful while I am dealing with Uni stress and some other daily situations. So try it and see how is it goes !!!

  4. vdrs says:

    haha some great suggestions for managing stress here, defiantly something I’ll take on board in my last semester of uni. I love to do yoga during the week and always feel very relaxed and am very productive after, has this got something to do with getting my blood flowing? I remember reading something about doing a head stand for a minute in the morning to de-stress yourself for the day.