Home Exercise to Relieve Anxiety: The Ultimate Guide for Healthy Lifestyle and Happiness
Are you tired of experiencing numb feet and fingers, sweaty nights, insomnia and other tiresome occurrences? Is your fr
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English Pages 67 Year 2020
Table of contents :
Book Description
Introduction
Chapter 1: Understanding Your Anxiety
What is anxiety
Symptoms of anxiety
Causes of anxiety
Medical causes
Risk factors
Importance of Anxiety
Self-Growth
Motivator
Safety
Makes for Good Leaders
You Are Not Alone
Chapter 2: Physical Exercise and anxiety
How Exercise Affects Mood
Exercise provides relief from stress.
Exercise increases the production of happy hormones.
It enhances self-confidence.
It improves cognitive function.
It has a calming effect.
It inspires productivity.
It helps you tap into your creative side.
It improves sleep.
It helps fight depression.
Chapter 3: Anxiety Exercises
Taking a Mindful Walk
Mountain Climbers exercise
Thunderbolt Pose
Body Scan Exercise
Mindful Breathing
V-ups:
Writing Exercise
Emotional Meditation
Looking Up Exercise
Chest Squeeze Rotation Exercise
Child Pose
Look Out the Window Exercise
Touch Meditation
Pullups
Laugh Exercise
Air Punches
Diaphragmatic Breathing
Tree Pose
Visualization Exercise
The Cat-Cow Pose
Reading Exercise
Objective observation exercise
Corpse Pose
Rhythmic Breathing
Plank Raised leg Exercise
Imaginal exposure Exercise
Mindfulness Exercise to Stay in the Present Moment
Seated Arm Stretch Exercise
Cardio Exercise
Handstand wall pushups Exercise
Countdown exercise
Simple Meditation Exercise
Listen to the Sounds Around You
Chapter 4: How to Create a Successful Exercise Program
Pitfalls to Avoid
Having unrealistic goals
Not breaking down a big goal into smaller, doable short-term goals
Nurturing negativity
Being inconsistent
Making exercise a last priority
What Makes an Exercise Program Successful?
Combine two or more types of exercises
Choose a routine that you find enjoyable.
Make your schedule work for you.
Keep an exercise journal.
Keep your routines varied.
Finding Motivation
Start small.
Choose something you find enjoyable or interesting.
Focus on the positive feelings you’ll experience after exercise.
Get somebody who understands you to be your exercise buddy.
Forgive yourself if you do not meet your goals.
Planning a Successful Exercise Program
Keep it short, intense, and consistent.
Get a workout partner.
Look for a convenient time to exercise.
Work out during unusual hours.
Don’t overdo things.
Don’t use the excuse that you’ll get too exhausted to do other things.
Make exercise a habit.
Try out the different forms of exercise to find something you like.
Chapter 5: How to Enjoy Exercise
Choose an exercise that appeals to you.
Modify.
Make exercise fun.
Think about the benefits you get from exercise.
Try visualization.
Take a break.
Practice Mindfulness
Conclusion
