Getting Regular Physical Exercise for Panic Disorder
Many people with
panic disorder stop exercising because they fear that
it will cause a
panic attack. But regular aerobic exercise is
important and can help you manage
stress and
anxiety better.
Always begin an exercise
program slowly and increase the amount you exercise gradually.
- Do not overtire yourself. Start with simple
activities such as walking, bicycling, swimming, or jogging.
- Always
warm up your muscles for 5 minutes with easy exercise such as walking and
slowly moving your arms and legs.
- Use the talk-sing test to see
whether you are exercising at a pace that is right for you. If you can talk
while you are exercising, you are doing fine. If you can sing while you are
exercising, you can exercise a little faster or harder. If you are not able to
talk while you are exercising, you probably are exercising too hard. Slow down
a bit.
- Cool down for 5 to 10 minutes after you exercise. It is
important to do some stretching exercises after cooldown.
- Drink plenty of water before, during, and after you are active. This
is very important when it's hot out and when you do intense exercise.
- Avoid exercising during the 3 to 4
hours before bedtime so that you do not have problems falling asleep.
Build up your exercise program bit by bit. Aim for at least
2½ hours a week of
moderate exercise.1 It's fine
to be active in blocks of 10 minutes or more throughout your day and week. Stop
exercising if you have severe pain or severe problems breathing, and discuss
your symptoms with your doctor.
Remember that it takes time to
build up to a full exercise program. Proceed at a pace that is comfortable for
you. It may be helpful to exercise with a partner or join an exercise group or
club.
For more information, see the topic Fitness: Getting and Staying Active.
References
Citations
U.S. Department of Health and Human Services (2008).
2008 Physical Activity Guidelines for Americans (ODPHP
Publication No. U0036). Washington, DC: U.S. Government Printing Office.
Available online:
http://www.health.gov/paguidelines/guidelines/default.aspx.
Credits
| By | Healthwise Staff |
| Primary Medical Reviewer | Anne C. Poinier, MD - Internal Medicine |
| Specialist Medical Reviewer | Lisa S. Weinstock, MD - Psychiatry |
| Last Revised | September 7, 2012 |