Getting regular physical exercise for panic disorder

Many people with panic disorder stop exercising because they fear that it will cause a panic attack. However, 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 water after exercising. Drink eight 8fl oz glasses of water each day.
• Avoid exercising 2 to 3 hours before bedtime so that you do not have problems falling asleep.

Gradually increase your exercise until you can exercise for 20 to 30 minutes, 3 to 5 times per week. Stop exercising if you have severe pain or severe problems breathing and discuss the symptoms with your health professional.

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.