From improving heart health to losing weight, the physical benefits of exercise can be quite evident. Perhaps less well known, however, is how practicing regular exercise is proven to help with mental health as well, and specifically with anxiety.
Scientists believe there are numerous reason for this. A study by Princeton University found that physical activity helps create new brain cells, while other studies suggest that exercising stimulates areas in the brain that are responsible for the production of chemicals linked to feelings of happiness and satisfaction.
While there are many different ways to get your body moving, here are our top five recommendations specifically for combatting anxiety.
5 Exercises to Combat Anxiety
A vigorous five-mile walk will do more for an unhappy but otherwise healthy individual than all the medicine and psychology in the world.- Paul D. White, physician
1. Running
Many people turn to running or jogging to help alleviate anxiety. Incorporating this highly beneficial cardiovascular activity into your exercise routine can bring both short-term and long-term benefits. Running releases endorphins, or feel-good chemicals, that improve your mood and give you a happy feeling. Studies have shown that regular running also has helped to alleviate symptoms of depression. Hitting the pavement or treadmill regularly can help to improve your overall mindset as well as improve your physical health.
2. Yoga
The many benefits of practicing yoga have been well-documented, as the ancient practice is known to help not just with physical ailments but with mental ailments as well. Yoga is a great form of exercise for releasing anxiety, because it incorporates mindful meditation and breathing techniques that are used to help calm the mind and improve brain health. Yoga is not only a great full-body workout, but several studies have show that its many mental benefits have been specifically shown to help reduce symptoms of stress and anxiety.
3. Dancing
Dancing is almost always guaranteed to put you in a better mood. Whether you are dancing in your room by yourself or with friends at a club, dancing can help you release anxiety if you are looking for an alternative form of exercise. One study even found that dancing can help alleviate anxiety much more than more than traditional forms of exercise.
4. Hiking
Getting outside and spending time in nature is a great way to escape your everyday stresses and anxieties. Spending even just a few hours in nature and away from modern technology can help improve your mood. Hiking is a great way to incorporate both exercise and time in nature. A new trend in exercising called “forest-bathing,” which originated as a practice in Japan, has shown to produce vast improvements in one’s mood. Forest-bathing involves taking a mindful walk through the woods or any other natural environment, and just soaking up your surroundings.
5. Strength training
Strength training might not be immediately thought of as a “feel good” activity, but studies have shown that this practice can also help with releasing anxiety and stress. This could be because strength training often incorporates practices similar to meditation and yoga, such as focusing on your body and breath.
Whatever you do, keep moving!
Many people suffer from symptoms of anxiety, but few people take steps to help release or alleviate the feelings. Incorporating exercise into your daily routine is a great way to help improve your mental health while also improving your physical health.
Military Dad Defends His 4 Little Daughters When Strangers Make This Rude Remark
Military Dad of 4 Daughters Defends His Girls When Strangers Make This Rude Remark
Austin von Letkemann is the military officer strangers feel "sorry" for — and the reason is infuriating.
Whenever the devoted father leaves the house with his four children, strangers can't help but notice the officer in uniform is holding hands with 4 adorable little girls. They will tell the traditionally "masculine" and "all American" dad they feel sorry for him, because he has no sons. This dad makes one thing very clear: They are his daughters, they aren't a burden.
In a passionate video, von Letkemann took to Instagram to share with his followers that the only thing that's "difficult" about being a girl dad — is clapping back to these sexist remarks over and over again.
They Mock His Daughters To Their Face
When strangers approach Austin von Letkemann and his four daughters, they don't always realize that their comments are being overheard. They seem oblivious to the fact that his girls understand every word. Von Letkemann describes how people will approach him and, without thinking, make remarks like "I'm sorry" or even joke about his lack of sons. What they don't realize is that these comments, intended to be light-hearted or humorous, can be deeply hurtful to his daughters. These strangers are not just disrespecting von Letkemann's choices as a father; they're also sending a message to his daughters that their presence is something to be pitied. It’s a message that von Letkemann won't stand for, and he's speaking out to defend his girls from these insensitive remarksSaying "Get Your Shotgun" Isn't Funny — It's Sexist
Another common comment that Austin von Letkemann encounters is the old "better get your shotgun ready" trope, often delivered with a smirk or a wink. This line is typically intended to suggest that a father with daughters should be on high alert to protect them from potential "suitors," implying that they are objects to be guarded rather than individuals with agency.
Von Letkemann finds this line of thinking outdated and sexist. In his viral Instagram video, he points out that these jokes are not just stale — they're damaging.
By suggesting that his daughters require armed protection, the joke reinforces the idea that women are inherently vulnerable and need to be shielded from men. Von Letkemann argues that instead of promoting this narrative, society should focus on teaching respect and consent, challenging these sexist tropes at their source.
Watch Austin von Letkemann's Video:
"If I Had A Fifth Child, I'd HOPE It Was A Girl" — One Dad's Message For Other Parents
Despite the constant remarks about his lack of sons, Austin von Letkemann is clear: He wouldn't trade his daughters for anything.
In fact, he told his Instagram followers that if he were to have a fifth child, he would hope for another girl. This declaration isn't just about doubling down on his pride in his family — it's a pointed response to those who see fathering daughters as a misfortune.
Von Letkemann's stance is a powerful one, rejecting the notion that a family is incomplete without sons. He encourages others to question the assumptions behind these comments and to appreciate the joy and fulfillment that his daughters bring. By sharing his story, von Letkemann hopes to create a more inclusive perspective on fatherhood, one that values daughters just as much as sons.