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Posted 1/12/2011 3:33 PM (GMT 0)
Alright well I have been doing a lot of thinking of working out for the last month or so but still have yet to actually pick myself up and do it.  The one concern I have with doing it is that when I used to work out at the very beginning of my anxiety.....it actually made my symptoms worse.  My muscles became really fatigued, I still couldnt sleep to get the proper rest that you would need after working out to help your body recover, and my shakes got really bad as well.

But I have heard that exercising helps relieve some of the stress and anxiety, so here's my dilemna now and hopefully someone can clear this up for me.  I want to start working out to lose some weight and also for anxiety, but is there a particular type of workout that anyone has found more beneficial then others?  For example, should I just stick to cardio and lay off of the heavy weights?  Or should I do strength training?  I'm really looking to do exercise more for my mental health then my physical health, I just want a lot of these "feelings" to be gone.  This tight band around my head, the confusion, the blankness, I need something to focus on that feels good.

Any workout tips or even nutritional plans or tips would be helpful too.  I'm trying to stay away from dairy foods n fatty stuff as much as I can.  Dropped 5 lbs last week just dieting so this week I'm lookin to keep things going and maybe start working out.  If I can actually physically get my lazy ass out of my house and do something.....feel as if I'm stuck here when I'm not working.

Posted 1/12/2011 3:56 PM (GMT 0)
turn Hey there, that sounds like a great idea exercise motivates everything body mind and soul, I found personally (bearing in mind i'm a woman and didnt do much weight training) That cardio and yoga were fantastic forms of coping with anxiety, Cardio strengthens your heart and balances hormone secretions as well and also releases nice ammounts of seratonine (sorry bout my spelling i suck) I would ease yourself back into it gently if i was you, long walks or power walking, maybe take up yoga or tai chi, its great exercise for your muscles and you also meditate at the same time!!!

If your on any medication take it slowly to start off with because exercising does release endorphins and seratonin and you dont want to suddenly over load yourself after a long time away from it!!!

Also as i am not a doctor or a physical trainer I would suggest you talk to someone professionaly about what might suit you best, I also have the tight band feeling round my head , tingling, shudders and such, yoga totally helped for that and meditation, its amazing how calming it is!!

Also one last thing if you do decide to take up weight training/ strength building always keep in mind your limits, dont push yourself and build up gradually!!

Good luck to you and i hope you find a training regime that works for you

Much hugs

Kitty devil
Posted 1/12/2011 4:02 PM (GMT 0)
Hi Mike, this would be my recommended workout goal:

3 days/wk of 30 minutes cardio (minimum) this could be brisk walking/jogging, jump-rope (intervals) cardio machines i.e, eliptical, stairclimber,rowing ect... biking, hiking (sustained/uphill)

on the other days work on strength training. Weights and isometrics work well together. Also make sure to work in some resistance exercises. Alternate the major target muscles groups...abs and glutes, then chest and quads...back (lats, traps, deltoids) and calfs, and finally arms (biceps, triceps)

Give yourself one day to recover, then start the pattern of cardio and strenth training again. Don't forget to stretch. As you gain muscle, and lose fat, you don't want to also lose flexibility-making you injury prone.

Good luck, if you have anymore questions, I do have a lot of experience in the fitness stuff-just ask:)

S.C.
Posted 1/12/2011 7:39 PM (GMT 0)
Hi

The links between anxiety, depression and exercise aren't entirely clear but working out can definitely help you relax and make you feel better. Exercise may also help keep anxiety and depression from coming back once you're feeling better.

I can defiantly recommend exercise as a way to help make you feel better. I have just started back at the gym on Mon after a period off due to some surgeries I had. I am doing 40min every day at the moment as signed off work and find exercise to be a really positive way off making you feel better about yourself both physically and mentally. I have worked in the fitness industry and S.C has given a good plan.

Ben
Posted 2/26/2011 3:59 AM (GMT 0)

Edit - Post removed - this is the anxiety forum and not UC - also your blog seemed to be pushing a product.  Please do review forum rules.

Kitt

Post Edited By Moderator (stkitt) : 2/26/2011 7:51:37 AM (GMT-7)

Posted 2/26/2011 5:25 PM (GMT 0)
I am planning to start some exercise soon. I was feeling much better when I was at the gym once a week. Also staying in the sun for an hour or two is great too so I think I will do some exercise outside.
Posted 2/28/2011 3:17 AM (GMT 0)
I started a routine seven years ago to loose weight. What I didn't realize was that working out gives me a way to burn off that anxious energy. I am much calmer after even the quickest routine.

From my personal experience, I really recommend it.

A bonus is that you should feel better in every way...mind, body, and soul!

Good luck!  :-)

Posted 2/28/2011 3:20 AM (GMT 0)
I forgot...as far as a certain workout being more effective than the other, nope. Just clear your mind and concentrate on what you are doing at that moment. That is your time to treat yourself. Enjoy it and the benefits!
Posted 2/28/2011 9:25 PM (GMT 0)
I would also recommend Yoga if you want to do something that will relax you.
Posted 3/1/2011 1:36 AM (GMT 0)
I am a very physical person but running over 32 minutes seems to work to give me the calmness I need for certain situations. I have used this over decades but also indulge in weight training, racquetball, and have a very physical job as well.

Like everyone has said....not only the excercise but also healthy choices such as good diet, plenty of sleep, stress management, etc. are often substitutes for medication.

Nobody is perfect though and you will slip off the wagon periodically and just dust yourself off and get right back on. Good luck.

Yoga must be great and I have done Transcendental Meditation which works, but there are only so many hours in a day outside of commitments. You just need to find the right recipe.
Posted 3/1/2011 6:56 AM (GMT 0)
do some squats, load up a barbell with as much weight as you can and squat it till you can't no more haha your testosterone would be through the rooooof and more T means better able to handle stress, probably make you a happier person
Posted 3/1/2011 12:50 PM (GMT 0)
I agree. I have a squat apparatus that lets me squat with 400 lbs for 3 sets of 10 while spotting myself holding a handlebar with unit attached to shoulders. A hard set of squats is like sprinting up a hill til you are about to pass out. Plus quad strength is useful in many ways.

Didn't think about the testerone benefit.
Posted 3/1/2011 2:18 PM (GMT 0)
400 lbs - I would have a heart attack . I have trouble with two pounds dumbells.


tongue   turn tongue .

Posted 3/1/2011 9:00 PM (GMT 0)
I have been doing P90X on and off for quite some time. I feel great about this program and I also feel good after every work out.

is this a good work out to follow when you have anxiety?


Jorge.
Posted 3/1/2011 9:35 PM (GMT 0)
Weights/strength training is great, but only one part of 'balanced fitness' The balance is in combining aerobic exercise, strength training and stretching.

Aerobic exercise=cardiovascular health, endurance, weight management

Strength training=toning, building muscle, metabolism booster, bone strengthening (muscle mass is directly related to bone strength!)

Stretching=increases flexibility, prevents injury, promotes relaxation

All types of exercise are important and great at beating back anxiety. Finding a good combination of these three above is key, and doing what you enjoy and feels good to you is the best plan!

Keep moving everybody:)
S.C.
Posted 3/1/2011 11:20 PM (GMT 0)
Good thoughts!
Posted 3/2/2011 12:28 AM (GMT 0)
Wow thanks everyone for the tips. I have been going to the gym the last 3 weeks, I actually fell off the wagon the last 2 days though....gotta get back to it tomorrow. But I have to say that after I work out I typically feel better then when I walked in the gym. I think there is definetly something to this. :)
Posted 3/2/2011 1:40 AM (GMT 0)
to brookes

yeah after a good leg day my lady friend couldn't keep me off of her haha


before anxiety I was on a mission to get bigger and stronger, and it got to the point where I'd do 10 sets of 10 of squats MANNNN i'd beat soo beat afterwards I'd just lay flat on the floor lol I was doing a training technique called german volume training and my legs were getting big quick and me in general I was building muscle really fast

now with anxiety, though I'm getting back into things, I get a little anxious with such intense exercise:(

but the funny part is...

to stkitt

I've actually done research and found out that INTENSE exercise that really taxes you (especially stuff like HIIT) reverses things like heart disease and diabetis or just plain out prevents it

a dr even said working out just 5 minutes a day to the point of breathlessness can significantly prevent heart disease

just saying go hard or go home!! haha jk


and to imagodei,

I did P90X and honestly I was incredibly cut up, six pack and everything, I didn't get very big off that though but, especially with the plyometrics, I got in great condition to the point where I'd run 4 miles consistently but it honestly felt like little effort haha it was pretty cool

great program man just stick with it and you'll reap great benefits

edit: actually I want to add that p90x gave me better results than pure weight lifting, yeah I gained much more muscle weight lifting by doing deadlifts squats bench presses and weighted dips and pull ups, but physically I looked my best doing p90x

the girls were all over me I was such a cutie haha I mean I was always to shy to do anything but just saying I just might do the p90x again:)

Post Edited (3doorsdown) : 3/1/2011 6:44:11 PM (GMT-7)

Posted 3/2/2011 1:54 PM (GMT 0)
That p90x stuff looks like a great conditioner but the downside may be the ability and desire to stay with it.

I play a top level city racquetball league and tourney level and a couple of matches a week gives that extreme anaerobic (sp?) effort. You are chasing a little blue ball, then bashing it to smithereens and trying your darnest not to lose. You don't even think of it as a workout at the time.

I used to be a real good golfer but anxiety, esp. while putting (yips) caused me to give it up. Tried to play while drinking for a number of years but gave up the drinking about 20 years ago. Gave up the ciggs too as they were a great source of additional anxiety (along with the hangovers).
Posted 3/2/2011 2:06 PM (GMT 0)
Good Morning,

Love your ideas and I will admit I am 65 years young.  Older people that want to get active or increase their level of activity simply need to take a few precautions. People 65 or older should consult their physician prior to taking on an exercise schedule.

YMCA's Silver Sneakers program is a great way for senior citizens to learn how to properly work out and function in their day-to-day lives.

The program “really does promote healthy exercise and is a good starting off place if you have not been working out on a regular  basis.

I have also read that 5 minutes per day is better then no exercise as was pointed out by one of wise members.

Thanks for a great topic.

Kindly,

Kitt

 

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