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Short Exercise Routines to Manage Anxiety

162561 OVGRK9 196When you have ADHD, emotions can be more intense, harder to manage, and can get in the way of everyday life. Anxiety is one emotion that is often exacerbated by ADHD.  The National Resource Center on ADHD states that about 50% of adults and 30% of children with ADHD are also diagnosed with Anxiety Disorder. 

Scientists have shown evidence that physically active people have lower rates of anxiety. The effects may be temporary but taking short breaks throughout the day for some physical activity can lead to lower stress levels. 

Here are some exercises you can do that only take 10-15 minutes:

  • Take a brisk walk outside so you can focus on your surroundings and get out of your head.  
  • Practice Yoga to encourage deep breathing and stretching which relieve muscle tension. Some specific poses to relieve anxiety are cat cow, child’s pose, standing forward bend, corpse pose, and seated forward bend.
  • Dance and groove it out to some music. Dancing can strengthen the connection between your mind and body.
  • Strength training with free weights or using body weight. The scientific 7-minute workout puts together the best strength training exercises for maximum results.
  • Get a bike and try to use it when traveling short distances. Stationary biking can also help.  Listen to some music while on the stationary bike to make it more enjoyable.

If you have an anxiety disorder, talk to your doctor about using exercise to manage symptoms and whether it will be right for you. Find an exercise that is comfortable for you and don’t be hard on yourself when you have difficulty follow through. Start with just 5 minutes and build yourself up from there.

Our Healthy Lifestyle blog is posted by Hannah. Hannah is our Executive Accounts Manager who has been part of the Play Attention family for over 11 years. She continually strives to make certain our families and professionals develop successful Play Attention programs.