When anxiety and stress take over, fitting in exercise can seem like an added burden. However, regular physical activity helps reduce depression and anxiety by releasing feel-good endorphins and breaking the cycle of negative thoughts. Even short bursts of movement can make a significant difference, easing symptoms of anxiety and depression without adding extra stress to your day. Here are five simple ways to fit in exercise when you’re feeling overwhelmed:
1. Take a 5-minute walk
If the thought of a full workout feels too much, start with a quick walk around your home, office, or neighborhood. Even just 5 minutes of walking can boost your mood, release tension, and clear your mind. Research suggests that regular walking, even in short bursts, can significantly improve mental well-being by reducing stress and promoting relaxation. The fresh air, movement, and change of scenery help reduce anxiety and reset your thoughts.
2. Stretch while you work
Sitting at a desk or working from home can leave your body stiff and your mind restless. Set a timer to remind yourself to stretch every 30 minutes. Try simple movements like shoulder rolls, neck stretches, or reaching for the sky. Stretching relieves muscle tension, boosts circulation, and helps you stay grounded—all while being easy to do without disrupting your workflow. Engaging in small movements throughout the day has been shown to reduce muscle tension and promote relaxation, ultimately enhancing mental well-being.
3. Do bodyweight exercises
Incorporating short bursts of bodyweight exercises can be a great way to get moving when you feel overwhelmed. You don’t need equipment—try a set of 10-15 squats, lunges, or push-ups in between tasks. These exercises are quick but effective, helping to release endorphins and ease feelings of anxiety.
4. Try a quick yoga flow
Yoga can be incredibly effective for managing stress. Look for short 5-10 minute routines on YouTube or apps like Yoga with Adriene. Even a few simple stretches like cat-cow, downward dog, or child’s pose can calm your nervous system and bring you back to the present moment. Research has found that activities such as yoga and light stretching can decrease stress, anxiety, and negative thinking while improving mood and self-esteem.
5. Dance to your favorite song
Dancing doesn’t have to be a structured workout—sometimes, it’s just about moving to the rhythm of a song that makes you feel good. Put on your favorite tune and dance around your living room for a few minutes. It’s a fun, quick way to release built-up tension and lift your mood, without feeling like you’re adding anything stressful to your day.
Exercise doesn’t have to be time-consuming or intense to make a difference. Even short bursts of movement can help ease symptoms of anxiety and depression, leaving you feeling more centered and energized. By incorporating simple activities like walking, stretching, and dancing into your day, you’ll take care of both your body and mind, without adding to your stress. Start small and experiment with what works for you—it’s about making movement a part of your routine, even when things feel overwhelming.
SOURCES:
Mayo Clinic. (2023). Exercise and stress: Get moving to manage stress. Depression and anxiety: Exercise eases symptoms - Mayo Clinic
BMJ. (2023). Walking and mental well-being. https://www.bmj.com/content/384/bmj-2023-075847
Verywell Health. (2023). Benefits of exercise on mental health. /www.verywellhealth.com/benefits-of-exercise-on-your-mental-health-8732057