Working out is good for you. It's also hard and sometimes scary. If you're one of the millions of people who suffer from gym anxiety, then you know what I'm talking about that feeling of dread as soon as you walk through the door. But it doesn't have to be that way! The following five tips will help make your next workout less stressful and more enjoyable.
1. Overprepare for your workout
One of the best ways to reduce your anxiety is by practicing your workout beforehand. This may seem like a lot of work, but it will pay off in the long run and help you feel more confident when it's time for real action. Here are some tips:
- Do a warmup before starting your workout, especially if you plan on lifting weights or exercising intensely for an extended period. A good warmup should include stretching, squats and lunges, jumping jacks, or other aerobic exercise (like brisk walking), as well as light strength training exercises such as bicep curls with 5-lb dumbbells or triceps extensions using 3 lbs each hand (or whatever weight feels comfortable). You could also try doing these exercises while holding onto something sturdy like a chair back so that they become easier.
- Cool down after finishing up with some gentle stretches such as standing quadriceps stretch (where one leg is bent at 90 degrees at knee level while the other is straightened out behind the body) followed by a hamstring stretch, where both legs are bent behind the backside shoulder levels, then slowly brought forward until feeling stretchy sensation around the lower back area - hold position there for 10 seconds before releasing the pressure slowly."
2. Get enough sleep
If you don't get enough sleep, it can be hard to manage your anxiety. That's because lack of sleep makes your brain more sensitive to stressors in general and also increases the likelihood of panic attacks. Your ability to manage stress will be compromised if you're not sleeping well.
If this is an issue for you, consider setting an alarm for when it's time for bed so that there are no distractions from getting some shut-eye (and if something does come up at night or early morning, try not to stay awake worrying about it). You'll be glad later on when your mental clarity and energy level increase, thanks to a good night's rest!
3. Eat something before you head out the door
If your goal is to reduce gym anxiety, one of the best things you can do is eat before heading out the door. This will help keep your energy up and prevent hunger pangs during your workout session. However, it's important not to overdo it with food--eating too much before exercising can cause gastrointestinal distress that could make working out less enjoyable and less effective.
The ideal pre-workout meal should be high in protein and carbohydrates but low in fat (because fat slows digestion). Some examples include:
- Banana and toast with peanut butter or jam
- Smoothie made with yogurt/milk/fruit juice (avoid adding ice cubes)
4. Don't be afraid to ask for help
- Be honest with yourself and others. Don't be afraid to ask for help if you're having a hard time. But don't rely on it--you are the only person who can change your life, so take charge of your own health and wellness.
- Remember that everyone has an opinion about what works best for them (and their body). That includes how long they exercise, what equipment they use at the gym, and even how often they go there in the first place. The key is figuring out what works best for you.
5. Listen to your body
If you're feeling tired, it's okay to take a break. If you feel dizzy or lightheaded, take a break. Take a break if you're experiencing pain (which should be rare).
Your body is telling you what it needs, and that's important information! Listen to it so that when the time comes for another workout session later this week, next month, or next year (or even tomorrow), it will be easier because now we know exactly how much rest our bodies need before working out again.
If you're anxious about working out, make sure you're physically ready; then, it will be easier to manage the mental part of it.
If you're anxious about working out, make sure you're physically ready; then, it will be easier to manage the mental part of it. If your body isn't ready for exercise, there's a good chance that you'll give up. It's better to start small and build up gradually than attempt too much at once.
Exercises like push-ups, squats, and lunges are great for beginners because they can be done anywhere without equipment (use whatever objects are available). You could also try yoga or tai chi--these practices emphasize breathing and body awareness, so they can help reduce stress and increase flexibility and strength in muscles that might otherwise feel tense when exercising.
Conclusion
Working out is a great way to improve your health and feel better about yourself, but it can also be stressful if you're unprepared. If you have anxiety about going to the gym or exercising in general, these tips can help make your experience more enjoyable and less stressful.
