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Posted 3/24/2015 1:54 PM (GMT 0)
Good morning everyone, I hope you woke up with a lot of energy and feeling positive. Today I was taking a long walk and thinking about being more positive and achieving some goals. Yesterday I took my kids to the park and I saw a lot of my friends playing basketball, they didn't see cause I was in the car. I use to love playing all the time, bit I started having anxiety attacks when I would get tired and it was pretty quick. I noticed that the whole time I was playing I was monitoring my body and telling myself negative thoughts. What I want to do now is start exercising slowly to get to the level of playing again and I know that by doing exercise it will help me with a lot of my anxiety symptoms. Does anybody have any ideas on how I should approach my goal?
Posted 3/24/2015 3:23 PM (GMT 0)
Hi SB,

Great motivation and goal setting for yourself! Well done on getting to this point...you are goint to do well on this postive step.:)

First of all, have you gone through this link? it explains the anxiety = physical symptoms = more anxiety and symtpoms cycle really well.

Health Anxiety- The Super Scanner

http://www.get.gg/docs/SuperScanner.pdf


Once you understand that this is a normal part of the anxeity condition, it will be easier to accept that what you are experiencing won't harm you.

Then you can start out slowly, and if you become symptomatic, have the ability to push through.

Slowing down a bit if you are uncomfortable is okay...but do not stop. You need to go outside of your comfort zone a bit each time to make progress.

I had to do this because I am an athlete by trade, depend on my body...and couldn't afford to let anxiety stop me from being active.

You will learn to ignore your symptoms, monitor less...and eventually be free of the things that make you worried while exercising.:)

Best wishes, and keep us posted as to your progress!

S.C.

Posted 3/24/2015 4:29 PM (GMT 0)
SC, thank you for all you do for us. Your positive outlook and recommendations mean so much. Since you're an athlete, I have a question regarding your response above. I do a lot of walking, but know I need to do strength exercises to tone. I haven't done this in a long time and don't know where to begin. I am blessed that there is an exercise room on the basement floor of the building I work in that's free to employees. There are free weights and machines in there. I just don't know where to start. I know I've always felt better in the past when I was exercising regularly.
Posted 3/24/2015 4:34 PM (GMT 0)
Yes, read as much as SC sends you, start to change from negative to positive thoughts, make your muscles
move and always give yourself a pat on the back, start with baby steps both in exercise and thinking, build
dont tear down, you already have the mind set to recover, don't accept a bad day as a relapse, keep moving
forward, in short, start Living it's worth the effort, Peace

Larry ***
Posted 3/24/2015 4:54 PM (GMT 0)
MSP,

I prefer machines to free weights...less chance of injury. (over extension of the muscle range of motion)

Still...I think that resistance training is better still!

If you can, find or invest in some therabands. These are great for gentle but effective toning.

I will look up some youtube vids with instructions for you.

Other resistance moves include push-ups (modified, against a wall) crunches (for core) and lunges (for glutes and legs)

Of course I am partial to dance...;p

...so I would also recommend looking into a group class such as Pure Barre/The Bar Method or even Zumba if that is a possibility or interest?

S.C.
Posted 3/24/2015 4:56 PM (GMT 0)

Theraband resistance exercise links:

https://www.youtube.com/watch?v=1sE0ZaZSanU (arms/upper body)

https://www.youtube.com/watch?v=cSdfSI8cjLM   (core/trunk)

https://www.youtube.com/watch?v=rSdoxpUe-d8   (legs/lower body)

Bonus health benefits to adding lean muscle mass...

*can decrease B/P

*increases resting metabolism rate

*can increase bone density

Happy and safe toning!

S.C.

Posted 3/24/2015 5:18 PM (GMT 0)
Hi

SC has given you some excellent advice and good links so do check them out.

Health anxiety can really take over your life so it is important to address your anxiety good ways of doing this are by doing some talking therapy such as CBT which will help you to mange your anxiety better.

Exercise is a great thing to do as it helps to release serotonin which makes you feel better but if you have not exercised for a while it is important to start of gently and gradually build it up over a couple of weeks or months. I used to love playing basketball and I am actually a qualified coach but I myself have stopped all my exercise so need to listen to my own advice lol and get back out there and exercise.

Hibee
Posted 3/24/2015 5:53 PM (GMT 0)
Thanks everybody for the support, I have my super scanner on ultra, because I notice any little thing and I think something negative. What I'm really going to focus now is exercising and changing my negative thoughts. I have for the last two months really made big improvements in my coping skills and cut down on my anxiety attacks.
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