2020 and the COVID-19 pandemic threw a wrench into a lot of people’s exercise regimens, and for those people whose main source of exercise was in team sports or adult social clubs, those options were completely erased. As winter begins, there are even more obstacles for many people in northern states, and all of this is underneath the fact that there is still a virus running rampant in the United States. 

For any or all of these reasons, convincing yourself not to exercise is nothing to be ashamed of, but it is something that should be adjusted just as the other parts of life (work, school, social) have had to evolve with the pandemic. If you’re anxious about the virus, or about starting new workout habits has squelched your ability to get up and do something, here are a few tips to overcome the angst and start working out again. 

Keep it Short

In any part of life, especially those that cause anxiety, making small goals rather than large ones helps the task at hand seem more achievable, and exercise is no different. We’ll discuss which exercises may suit you best later, but regardless of what they are, start small and work your way up. If you choose to run, just do ten minutes the first few times, and then aim for 12 the next few times, and just keep building until you feel like you’ve met a good middle ground. 

Exercises for Anxiety Reduction

Any exercise that gets the blood flowing helps the individual doing the exercise escape mentally, for a while, but there are some that achieve that even better than others. Here are a few exercises to help increase your mental health along with the physical. Aerobic exercises like swimming, biking, running, or even just walking quickly all help reduce stress. In addition, these exercises also make you feel accomplished, and those feelings naturally outweigh anxiety. Dancing is another great one, and for many doesn’t even feel like exercise, just a good time, but it certainly gets the blood flowing just like any of the other aerobics mentioned above. 

Solo or Group?

For some, the thought of exercise itself isn’t particularly daunting, but the thought of joining a class or going to a gym and being surrounded by people can be nerve-wracking, and vice versa. One good thing about the COVID pandemic was a surplus of guided classes online. Some of them are pre-recorded, meaning no one will ever have to see you once you set up your computer and exercise space. With no set time for a class, you can weave it in to your day-to-day activities, making for a more productive morning routine, which in and of itself reduces stress due to the normality. 

On the other hand, many of those gyms and classes are now shut down due to the pandemic, but online guidance is also available in live settings, and you can join workout groups via Zoom or similar programs and use others to help motivate yourself. There are plenty of options on both sides of the coin!

Set Goals…

… but don’t allow yourself to get frustrated if you don’t meet them, or else you’ll just add to your anxiety. Reward yourself for accomplishments, but make sure you’re able to laugh at yourself if you don’t achieve a set goal… after all, this is a self-serving activity, and you have no one to please or impress. Be easy, but allow the goals to keep you motivated, and allow yourself to celebrate achievements. 

Keeping this “kind to yourself” mindset throughout all of these activities may be the most important thing to keep in mind when trying to overcome your exercise anxiety. There are no winners and losers, just you and your happiness! Talk yourself up, reward yourself, and enjoy the small victories you achieve each day. Your anxiety will thank you!