Tips for getting active to help reduce anxiety and worry

Physical activity has numerous benefits, including helping reduce pain, sleeplessness, fatigue, sadness, anger, anxiety and worry. Below are tips for how you can get active!

What is it?

Getting active means exercising or moving your body.

What do I need?

Depending on the activity you choose, some things can be done without any tools.
(If you have any medical problems, talk to your doctor first about what activities are safe for you.)

  • Have comfortable athletic shoes that fit well.
  • Make sure to use protective equipment (like a helmet for bike riding or skateboarding.)
  • Some activities require special equipment (like a bike, a football, baseball and mitt, music for dancing, a DVD for yoga, just to name a few.)

When to use it?

  • Do this anytime.
  • When you are bored or tired.
  • When you have extra energy.
  • When you are sad or nervous about something.
  • When you are angry and need to blow off some steam.

How do I do it?

  1. Try different activities to figure out what you enjoy doing. It will be easier to make things that you like to do a part of your routine.
  2. Start out slowly, especially if you haven’t been active in a while.
  3. Slowly increase the amount of time you spend doing your enjoyable activities.
  4. Notice how great it feels as your body gets stronger and stronger.
  5. Work your way up to exercising three times per week for at least 30 minutes.

What can I do?

There are so many ways to be active. The possibilities are endless:

  • Go for a walk.
  • Ride your bike.
  • Jump rope.
  • Go for a swim.
  • Do yoga.
  • Go rollerblading.
  • Go hiking.
  • Play a sport, such as basketball, soccer or kickball, with friends.
  • Play Fitness games.
  • Dance
  • Do housework or chores.
  • Take the stairs instead of the elevator (little changes help in big ways over time.)

How do I do it?

  1. Try different activities to figure out what you enjoy doing. It will be easier to make things that you like to do a part of your routine.
  2. Start out slowly, especially if you haven’t been active in a while.
  3. Slowly increase the amount of time you spend doing your enjoyable activities.
  4. Notice how great it feels as your body gets stronger and stronger.
  5. Work your way up to exercising three times per week for at least 30 minutes.

Tips:

  • Ask a family member to get active with you. Ask a friend to be your exercise buddy. This can help you get motivated, and it makes exercise more fun and gives you opportunities to spend time with others.

How can this help me?

Research shows that physical activity can help you feel stronger; have more energy; sleep better; improve mood, memory and concentration; decrease pain and stress; and improve health in general.

If you are in the hospital, talk to your doctor about what you can do to stay active while hospitalized.