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.
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!!
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.
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.
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/
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