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Sitting Down Makes You Anxious
In this episode, I will discuss the implications of sitting down and sedentary behavior in relation to anxiety and health. There are various research findings which we can learn from. I will provide easy concrete steps you can take today, if you suffer from anxiety, panic attacks, and agoraphobia. However, this information applies to anyone. Learn more by listening to this podcast.
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In this new series of podcasts we aim for you who is likely busy and wants useful chunks of info.
TeDTalk: The presenter discussed how sitting down is the new smoking.
PubMed is full of references to studies showing a link to sedentary lifestyle and a range of health conditions. In particular there is research showing a correlation between sedentary behaviour and anxiety.
Yes this common sense. However, I always like to see common sense that is backed by research.
According to the Mayo Clinic, something as simple as walking can be a natural remedy for anxiety, panic, and depression.
Walking can be a great overall mood enhancer, and a number of other benefits such as helping the body release endorphins which can serve as a mood elevator. It also helps stabilize mood.
Researchers analyzed the results of 40 randomized clinical trials involving nearly 3,000 patients with a variety of medical conditions. They found that, on average, patients who exercised regularly reported a 20 percent reduction in anxiety symptoms compared to those who did not exercise.‘
Our findings add to the growing body of evidence that physical activities such as walking or weight lifting may turn out to be the best medicine that physicians can prescribe to help their patients feel less anxious,’ said lead author Matthew Herring, a doctoral student in the department of kinesiology, part of the UGA College of Education.”
Dr. John Ratey, M.D. who has written a book called “Spark: The Revolutionary New Science of Exercise and the Brain” explains how exercise, particularly sustained aerobic exercise are more mentally alert and attentive, less fidgety, have longer attention spans, and their ability to sort through information and take it in is increased.
Exercise promotes the release of brain chemicals that are very good for you such as hormones, neurochemicals and growth factors – which Dr. Ratey describes as a fertilizer to help our cells function optimally – including brain cells – which helps cells adapt and change.
Another way that exercise is helpful is that it promotes neurogenesis which helps the brain grow new brain cells. It turns out that exercise is the best known way to grow brain cells.
Exercise also helps you generate endorphins which are the body’s feel good chemicals which can help you feel a sense of well-being and also provide relief from pain.
I also viewed a documentary which featured Dr. Ratey and looked at a particular school where many of the students had attention deficit disorder and other disorders which inhibited their learning.
By integrating an aerobic workout into regular classes, students were able to increase their grades by an average of one grade point. Students also began to behave better, had longer attention spans and fidgeted much less.
If you look at all of these findings, one thing is very clear: sitting down and a sedentary lifestyle is the complete opposite.
Now you know that science supports such a common sense approach. I would encourage you to go ahead and start working on the messages in this podcast episode. You may very well be amazed with the positive results achieved in your life.
Here are some steps you can get started with today to break the habit of sitting down:
- When you have a job that requires you to sit, take brief breaks throughout the day where you get up and stretch and walk around. If you can do a brisk walk for a minute or two, go for it.
- Set an alarm or reminder to get up for a quick exercise. Recognize that you will resist doing this because you will be caught up in your work. You have to form a new habit of getting up. This is because your engrained habit is to sit until you finish a particular task. However if you want more information on neurology of poor habits, please see our previous podcast entitled “Using Neurology to Help Anxiety and Panic”
- Try to exercise each day, in addition to brief exercise breaks
- Whenever possible try to use a standing desk. I use one in my home office and it is a great way to get out of sitting.
- I also pop on/off the treadmill and get my pulse rate going for 5 minutes at a time. This is aside from a sustained exercise break.
- Give yourself some variety in tasks the day. Mix up your routine a litte!
- Look at pictures of nature or pictures of loved ones that make you feel good.
- Listen to music, for more info see our video on Music for Anxiety. There is great power in misco.
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