Age Recommendation: Middle School – High School
Length of Activity: One Hour
Supplies Needed: Treadmill (optional)
One of the best ways to cope with anxiety and depression is through exercise. Through experience and research, I have discovered that exercise has been proven to help release feel-good endorphins such as dopamine in your brain. For more on the benefits of exercise, click here.
Here is a simple hour-long exercise routine you can follow around five times a week:
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7 minutes stretching
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BENEFIT: Stretching lowers the risk of injury and warms up your muscles
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30-35 minutes on the treadmill (or outside), suggested pattern:
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3-5 minutes of walking (3mph)
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10 minutes of jogging (5mph)
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5 minutes of sprinting (6-7 mph)
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10 minutes of jogging (5mph)
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3-5 minutes of walking (3mph)
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For more patterns visit here
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BENEFIT: Running exercises the quads, hamstrings, glutes, hip flexors, and calf muscles.
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20 sit-ups
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BENEFIT: Sit-ups strengthen your abdominal muscles, therefore strengthening your core.
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10 pushups
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BENEFIT: Pushups strengthen your chest muscles, shoulders, triceps, and abdominals.
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20-second plank, 10-second break, 30-second plank
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BENEFIT: Planks are known to strengthen many, many muscles! These include (but are not limited to) your back, shoulders, abdominals, and glutes.
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7 minutes stretching
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BENEFIT: Stretching after a workout helps reduce stiffness and soreness as well as regulate your blood flow.
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The quantity and time of each exercise should be adjusted to your comfort level, but don’t forget to push yourself! Enjoy
yourself! 🙂
For more exercise routines, check out this calendar.
IMAGE CREDITS:
www.inkmedia.eu (Top Photo)
Photo by Bruno Nascimento on Unsplash (Bottom Photo)
