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It is widely recognised that engaging in regular physical activity can significantly reduce the risk of various illnesses.
Certain common mistakes in our workout routines can have the opposite effect. (Representative Image)
It is widely recognised that doing regular physical activity can significantly reduce the risk of various illnesses while contributing to both physical fitness and mental well-being. When establishing a workout regimen or adhering to proper exercise practices, individuals often fall into specific pitfalls that can lead to heightened anxiety.
The journey toward weight loss is lengthy and challenging and it cannot be accomplished through exercise alone. It’s crucial to strike a balance by avoiding excessive workouts and paying close attention to nutritional needs to attain the desired outcomes effectively. Emphasising a holistic approach that combines exercise with healthy eating habits will ultimately yield better results and foster a more positive mindset.
Exercise is often believed to boost mental health and reduce anxiety. Certain common mistakes in our workout routines can have the opposite effect, leading to increased stress and anxiety. Here are 10 exercising mistakes that can increase anxiety:
Neglecting a balanced diet is a common oversight in our fast-paced lives. Amid hectic schedules, many skip meals like lunch or dinner, often due to lack of motivation or time. When engaging in regular exercise, maintaining a nutritious diet becomes crucial. Failing to do so can negatively impact your mental well-being, resulting in fatigue and emotional exhaustion. This depletion can contribute to heightened anxiety levels, making it essential to prioritise proper nutrition alongside your fitness routine.
Failing to incorporate stretching into your exercise routine can have adverse effects on your body. Whether you frequent the gym or engage in various physical activities, it is essential to stretch both before and after your workouts. Neglecting this practice can lead to stiffness, resulting in muscle pain, cramps and even headaches. Stretching plays a vital role in maintaining flexibility and preventing both physical and emotional fatigue.
Pushing your body too hard without enough rest can lead to chronic fatigue, soreness and burnout. This physical toll triggers the release of stress hormones like cortisol, which can heighten anxiety and create a sense of being constantly “worn out.”
Exercise, gym routines and sports are excellent ways to stay fit, boost stamina and maintain overall health. However, balancing a busy schedule with gym sessions can often lead to insufficient sleep, which may harm the body by causing fatigue and increasing anxiety levels.
- Not Listening to Your Body
Ignoring pain, discomfort, or fatigue can lead to injury, compounding stress about your physical health and potentially derailing your fitness goals. Paying attention to body signals and adjusting intensity as needed helps prevent injury and anxiety over setbacks.
- Focusing Too Much on Numbers
Metrics like weight, reps, or workout duration help track progress, but obsessing over them can shift focus from enjoyment to pressure. Constantly aiming to improve numbers can create stress and missing a target may lead to self-criticism.
- Setting Unrealistic Goals
While ambitious fitness goals can motivate, aiming for extremes can add unnecessary pressure. Falling short of these high expectations can create feelings of inadequacy, feeding a cycle of anxiety and self-doubt. Setting realistic goals aligned with your current abilities reduces stress and boosts confidence.
Skipping rest days prevents muscles from fully recovering, leading to overuse injuries and physical stress. When the body doesn’t have time to repair and rebuild, energy dips, motivation wanes and anxiety often rises, as you feel less able to keep up with your routine.
- Comparing Yourself to Others
In fitness settings, it’s easy to measure progress against others. However, focusing on someone else’s gains instead of your own can make you feel inadequate and raise anxiety. Remembering that everyone’s fitness journey is unique can help reduce this comparison-induced stress.
Overloading on caffeine before a workout can have unintended effects on the body, as high caffeine intake raises the heart rate and can lead to jitteriness or restlessness. While a moderate amount may boost energy, too much can increase feelings of anxiety, especially if the body is already stressed from exercise. The elevated heart rate can make it hard to focus on the workout itself, turning the experience into one of discomfort instead of strength. Additionally, caffeine’s stimulating effects can delay post-exercise relaxation, making it harder for the body to recover and unwind after training.