Physical Activity Should Alleviate Anxiety, Not Bring More Of It

It's 6:36 AM, and I was awakened by a noise in the apartment above mine. I don't know what my neighbor is doing; the only thing I know is that I woke up earlier than my alarm would go off. I lose sleep, so I think: should I dive into a new chapter of the book I'm reading? Start working earlier? Or go for a run outside?

I decided to run; overall, I do it almost every day, although one hour later than today. But while putting on my leggings, I started to ramble about the real reason behind my decision. Is it possible that I like to run this early? Why? 

Even though I have always enjoyed moving my body, I keep asking myself if my daily exercise routine is just about pleasure. Or, maybe, deep inside my mind, there is some sense of obligation and anxiety linked to a fear of gaining weight.  

Is it really my choice, or am I trying to comply with the patriarchal expectations that tell me that I have to be thin to be seen as a successful woman? 

Social media, body image, and anxiety

Thanks to the pandemic and the social distancing requirements, we have more time to be on social media, overloaded with images of "perfect bodies" - which, by the way, are increasingly thinner. Our society is obsessed with image, so the role of physical activity is often reduced to burning calories. In the middle of a pandemic crisis, our body size should not be one more concern, but, unfortunately, it is. And for many women, it's a great source of anxiety. 

Physical activity and mental health

Data from the American Psychiatric Association (APA) shows that 62% of Americans feel anxious during the pandemic. This "new normal" brought psychological challenges to many of us, and there is no better time for using physical activity as an ally to keep us sane.

Fortunately, the scientific evidence about exercise's role in our mental health is increasingly apparent. The practice is already considered a "natural remedy" for anxiety, and physical and behavioral factors can explain it. 

Among the physical hypotheses lies that exercise reduces our levels of stress hormones, such as cortisol and adrenaline, as it increases the "happy hormones," such as dopamine and endorphin. Plus, it decreases muscle tension and brings us this relaxation feeling. 

The behavioral hypotheses are equally fascinating. One of the explanations is that when we put our body into intense physical activity, we are practically "mimicking" the body's responses to anxiety - such as sweating, accelerated heart rate, etc. In other words, physical activity works as "training" for our brain, so when we are in a real stressful situation, we feel safer and calmer. 

Three kind tips

When we feel anxious, it is hard to find the motivation to do physical activity. But here are some tips that work for me. I hope it could inspire you. 

1. Forget about aesthetic pressure

Remember that beauty standards and health are entirely different things. It's tough for a regular woman to have a Hollywood body, and doing exercises with this only aim could be an anxiety trigger. So let's try to adjust our expectations and have a softer relationship with physical practice. We should move our bodies to find freedom, not prison.

If you face exercising more as a self-care practice, less as an obligation, it will be a positive message to your brain that you are doing something good for yourself. It can even lead you towards other healthy habits, in addition to improving your self-esteem and self-image.  

2. Do what you enjoy, not what burn more calories

For the practice of physical activity to be sustainable in the long run, you need to like it. So, forget about calories. Instead, pick a modality that allows you to relax and have some relief about everyday concerns.

For me, what works is running, walking, and biking. And I enjoy doing it during the first hours of the day. I love to witness the city gaining its first movements: to see the stores opening; to smell the coffee aroma in each corner. I like to feel the morning fog bringing a cold breeze towards my face. It's almost like a meditation. Some research already points to physical activity as a way to focus on the moment and practicing mindfulness, which, in turn, is an excellent tool against anxiety.

3. Do you have just 10 minutes? Better than nothing! 

I always thought there is no worth exercising without sweating to death. But there is scientific evidence that shows that just a few minutes of physical activity per day is enough to reduce anxiety. Another great tip, especially during Covid-19 days, is the outdoor exercises. This research proves that people who exercise in natural environments feel less anxious. 

Remember that we are not machines, so respect your body. You can start little by little and, before you realize it, your brain will get used to the hormones released by the movement and understand it as a good habit. 

Suddenly, you will no longer be mad at your neighbor if he wakes you up before your alarm goes off.