A few days ago, I was chatting with a young person and this person told me how exercise helps them to forget about what is going on in their lives outside their home. I liked the statement of this person. When you exercise or practice a hobby, your attention is focused on that particular activity. You’re not thinking about what is going on at work, school, problems in your family or friend’s lives nor what’s going on in the world. You are solely concentrating on the movements when you exercise or the hobby that you are doing.
I’ve read an article (1), where they suggest that you do activities like walking or running because of the repetitive movements of the large muscle groups, which relieves stress. That’s exactly what happens when you do any exercise. The repetitive movements in any exercise session or program, make you focus on them and that relieves stress. But what if you are already suffering from anxiety or depression?
Can exercise worsen anxiety or depression?
According to Phycology.com, exercise induces the same sensations as a panic attack or in a person that suffers from anxiety. Things like sweating and elevated heart rate. For some people who do suffer from anxiety, high-intensity exercise sessions might not be the answer. For them, something like Pilates would be a great option. Yes, in some Pilates sessions you might sweat but your heart rate is much lower than when you take a walk or run for example. My advice is that when you do suffer from anxiety or are going through a difficult time, do a lighter activity until you are over this period of time in your life. Just don’t decide to do anything. I know life is sometimes hectic, take it from someone who is a personal trainer, mom, housewife, studies for a degree, and incorporating time with family and friends. Life can be hectic but exercise is as vitally important as taking that next breath. Exercise helps with blood flow as well which fights infections, with mobility so that you can move properly and skin elasticity.
How should I exercise with anxiety or depression?
Every second day. You heard me, you only exercise every second day. You take a rest day after each day that you have exercise. If you are someone who knows that you suffer from anxiety and depression, try this advice for 4 weeks and then come back to me.
Giving your body the necessary rest after a day of exercise will help someone who suffers from anxiety, depression, or someone who goes through a difficult time, to just recover. The reason why you should take this advice is that when you exercise, depending on the intensity of the exercise, cortisol and either decrease or increase. Too much cortisol in the body might not be such a good thing and this is what Molloy, P.H.D, founder of M2 Performance Nutrition, had to say about cortisol and the effect that it has on our bodies:
Unfortunately, “our bodies haven’t evolved or adapted to the amount of stress we’re constantly throwing at them,” says Dr. Christofides. “So our stress response is constantly telling our systems that we’re under attack, even when that ‘attack’ is just the go-go-go pace of everyday life.” (Related: This Is Your Brain On Stress). And over time, “this can cause your cortisol levels to get out of whack,” says Molloy. And that’s when cortisol can become a problem. (See More: Chronic Stress Can Shorten Your Life Span).
Conclusion
Exercise is good for your health but you should look at your overall lifestyle, mental health and do an exercise activity that adds to your life, not take away the good. Choose an activity that suits your lifestyle, discuss it with your personal trainer and let him/her helps to formulate a program that adds benefits to your lifestyle.
Sources:
https://www.shape.com/fitness/tips/high-cortisol-levels-exercise-stress
https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#1.-Exercise