Coping with Anxiety – Moving up a gear with Fitness

Change Therapy – Ways to cope with anxiety during and after COVID-19


4 – Moving up a gear with Fitness      

Thank you for continuing to follow this short helping strategy for anyone who needs a little help in changing their way of life. Anxious or just a feeling of never ending sameness, can put you into a negative cycle and promote unhealthy habits. I hope these instructions can assist positive change to your routine.

Stand in an area where you feel safe, for instance if you have balance issues, stand beside a wall. Now I want you to march on the spot, gently lifting one leg up at a time and slowly. This is not a race. While marching, allow you arms to swing naturally by your side. Continue marching in the same area and count to 60 seconds, and rest. Standing still, close your eyes now and become aware of your breathing. Inhale slowly and exhale slowly for about 30 seconds, then repeat the marching exercise for 60 seconds, and this time instead of standing still to close your eyes, please sit down somewhere comfortable before closing your eyes and relax your breathing.

Inhale and exhale as and when you need to. There is no ‘magic’ amount of time to hold your breath, just do what feels right. Remember that YOU are in control of how much you do to change your life.

As you are sitting down, now stretch your arms out as far as they will go in front of you and push your fingers out to form a Starfish shape and hold for 10 seconds, and release. With your legs firmly on the floor, wiggle your toes and try to push them outwards and then scrunch them up, again for 10 seconds.

These exercises could take anywhere from 4 minutes to 10 minutes to complete, depending on how you feel. Feel free to carry these out up to 3 times a day, or whatever you feel capable of.

If you can do this each day, before switching on your electronics, like TV or phone, you are training your mind to not only increase activity, but to change your daily routine for the better. Once the electronics are turned on, they remain a distraction to you getting fitter and having some Me-Time.

If you feel light headed at any time, stop and sit down. This is meant to be a gentle way of getting your blood flowing and not one to make you feel unwell.

If you are unable to do all of these exercises because of physical limitations, at least try as many as you can and adapt to the situation. Anything is better than nothing.

I will be continuing these posts each day for the rest of this month, to try and help you focus on how to manage anxiety, so please remember to look out here and on my website



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