Sports To Improve Anxiety
After a year like no other, it’s no surprise that more Brits than ever are battling anxiety
To help with those battling anxieties sports therapist and former elite athlete Karen Mack, from Well Lab shares her top ten sporting activities to help us cope with anxious feelings and stop a stressed seasonal transition.
“Everyone suffers from anxiety and stress during their life – from childhood right through to adulthood. For some people it’s a constant battle and for others it’s a ‘once in a while’ when life throws a few curve balls,” says Karen, who has nearly thirty years’ experience working with international elite athletes.
“Firstly, it’s good to know that there are two different types of anxiety, Acute Anxiety and Chronic Anxiety. Acute Anxiety is caused by an active stress response – something short lived, whereas Chronic Anxiety is caused by chronic stress (stress-response hyperstimulation) where the stress hormones stimulate the body over a longer period.
“Some people are lucky enough to manage their stress and anxiety and deal with the situations or events causing it whilst for other people it’s not as easy to switch off those feelings of irritability, anger or moodiness.
“Sadly, there isn’t a one-fix-all answer when it comes to anxiety – it’s a very personal problem. Advice, nutritional plans and the thousands of products on the market offering to help you cope better might not work for you.
“However, exercise can be the key to unlocking some relief. There’s such a powerful link between your mental and physical health. I love the saying, “the body is the mind, and the mind is the body.”
Karen advises that anyone suffering with anxiety should always consult their doctor about treatment options and before you start an exercise programme of any kind. Inspired by her clients across her career, Karen shares her top sports to get those endorphins pumping.
Dancing
“Dancing isn’t just for entertainment it can help control your emotions. You can literally dance your stress out,” continues Karen.
“We all know around this time of year Strictly fever is on, where dancing spills throughout the UK and gives many the inspiration to put on their own dancing shoes. When we dance, we don’t only improve our physical health, but our mental health too.
“We release endorphins and elevate dopamine the two neurotransmitters responsible for feelings of pleasure and happiness. It lifts mood, as well as improving posture, flexibility and increases aerobic power and strength. Dancing is also great for building social bonds – something that also helps reduce stress and anxiety. Many will quickly focus on the moves or routine as well as the beats of the music rather than the causes or feelings of anxiousness.”
Yoga
Karen continued: “The breathing and stretching involved in yoga, is an excellent stress-relief activity. It involves a series of moving and stationary poses, or postures, combined with deep breathing. These are all mind-body activities that strengthen your body’s natural relaxation response to anxiety or stress.”
But be wary says Karen, some types of Yoga are not ideal if the main goal is to ease anxiety: “For relief from anxiety or stress opt for gentle yoga, or yoga for beginners, I wouldn’t suggest power yoga – as this may be too intense.”
Swimming
If you’re more of a water baby at heart, then taking a dip might be more up your street to help break the cycle of anxiousness.
Karen continues: “During swimming you require lengthy muscular movements and deep controlled breathing. This will help stimulate the brain to increase nerve cell development and help produce endorphins and other stress reducing chemicals.
Cycling
Cycling is one of the best forms of cardio that will not only keep you in shape and physically fit but will also improve your mental health.
“During cycling the level of cortisol (the stress-causing hormone) reduces in the body and, when cortisol levels are high, it disturbs the body’s ‘sleep schedule’, explains Karen.
“Cycling will therefore increase the level of serotonin, which will help improve your sleep. We all know that a peaceful night’s sleep can prevent certain mental troubles and help us deal with all matters of life in a much calmer manner.
“Also don’t forget cycling outside brings a wealth of further benefits – even just soaking up any sun will help with your vitamin D intake, which can help prevent anxiety.”
Running
According to research running for just five minutes a day might help you live longer.
Karen explains: “Running will burn calories, reduce food cravings and lower risk of heart disease but more importantly it has shown to improve your mood in many ways.
“It causes lasting changes during and after exercise in the ‘feel good’ neurotransmitters serotine and norepinephrine. If you are not usually the running type, then don’t panic! An easy way to start running is by jogging one minute and walking for two minutes over a 10-20 minute period. This is the structure in the very popular Couch to 5k, which is now supported by the NHS, so if you want further support or guidance this is a great go-to app.
“Start slowly and get out in the fresh air, whatever the weather. Also, whilst you’re out and about take in your surroundings – use every one of your senses to absorb your route and breathe in the fresh air. This will all help you focus on the here and now and hopefully help shift some anxiety.”
Walking
Finally, it might seem like the simplest of activities with many even sitting on the fence when it comes to calling it a sport, but walking is free and one of the easiest ways to start getting active, lose weight and become healthier.
Karen says: “Regular walks can cause less occurrences of several stress related illnesses, including high blood pressure, cholesterol, type 2 diabetes and cardiovascular disease. Walking can promote deeper breathing, release tension in muscles and has calming effects on your neurological system.
“Walking briskly (about 2-3mph pace) for 10 minutes a day will help you burn excess calories, build stamina and help with a healthy heart.”
Find out more at: welllab.co.uk
