How Exercise Can Help Reduce Your Anxiety

January 6, 2022

Stress and anxiety at any level can be hard to manage. If you’re searching for relief, try turning to exercise. Even the smallest amount of physical activity can make a significant difference and reduce stress.

“Anxiety affects our minds and bodies. Exercise can serve as a natural antidepressant, boosting our mood at the same time it improves our health,” said Megan LaDrigue, ATC CSCS, an athletic trainer at Henry Ford Health System. “You don’t need to join a gym to exercise. The world is full of opportunities to be more active. You can add in short exercise sessions throughout the day to recharge your mood and energy.”

How Anxiety Impacts Your Health

If not addressed, anxiety can impact your mental and physical health. “Anxiety causes an imbalance in the chemicals and hormones that support our brain, immune system, digestive health and sleep,” said LaDrigue.

Chronic stress can lower our feel-good hormones – serotonin, dopamine and epinephrine. At the same time, the stress hormone cortisol increases when we’re under pressure or anxious. As a result of these shifts, you may experience:

► Trouble concentrating and loss of productivity at work or school
► Irritability and moodiness
► Difficulty sleeping
► Weight gain and digestive problems
► High blood pressure and increased risk for other diseases

How Exercise Can Break The Stress Cycle

“By adding exercise into your daily routine, you can begin to manage anxiety and improve your overall health,” said Ladrigue. Exercise offers many benefits, including:

► Shifting your focus: Focusing on your physical activity is a chance to take a mental break from daily tasks and recharge.
► Improving mood and confidence: When you exercise, your heart contracts more frequently, increasing blood flow to the brain and triggering changes in those feel-good chemicals. These changes improve mood and confidence. Over time, exercise can also help build resilience by increasing your ability to tolerate stress.
► Enhancing concentration and productivity: Exercise activates the areas in the brain that control how we think and act. For example, physical activity can improve your ability to plan, organize and monitor behavior and tasks.
► Improving sleep: Fatigue can increase feelings of stress and anxiety, which increase your risk for insomnia or poor sleep. Exercise improves your ability to get the quality, restorative sleep that you need to recharge your mind and body.

3 Steps To Starting An Anxiety-Fighting Exercise Routine

The U.S. Department of Health and Human Services recommends adults get 150 minutes of moderate exercise per week. “But you don’t need to do all of that exercise at once. If you’re just getting started, gradually build exercise into your daily routine to create a healthy habit,” LaDrigue said.

Ladrigue recommends these three steps to build an anxiety-busting fitness routine:

  1. Make it fun: Whether it’s walking or weightlifting, if exercise doesn’t inspire you and make you feel good, it won’t help you manage anxiety. If being social helps motivate you, find a workout buddy and encourage each other to keep moving. Explore new types of exercise by taking an online or in-person fitness class.
  2. Create a flexible schedule: If finding time in your day to exercise adds to your stress, try working in shorter activity periods. Do some stretches while you’re waiting for the coffee to brew. Take a walk during lunch or while you’re talking on the phone. Use the stairs instead of the elevator. Park your car farther away from your destination and walk the extra distance.
  3. Set goals: Start by setting short-term goals for your fitness routine. Record your progress to stay focused and motivated. As exercise becomes a daily habit, set longer-term goals. For example, try a community walk or run, join a hiking club or participate in a local sports league.
Build An Effective Workout Plan

If you’re new to exercise or have an underlying health condition, check with your primary care physician before starting a fitness routine. Had an injury in the past? See a physical therapist or sports medicine provider to avoid future injuries.

If you’ve taken a break from exercise or are exercising for the first time, start slowly. Over time, you can gradually increase the time and intensity of your workout to meet your goals.

When picking an exercise program, Ladrigue suggests including these elements:

► Warm up: Start with five minutes of activity like jumping jacks or running in place to increase the blood flow to your muscles.
► Dynamic stretching: Gently move through small or large ranges of motion to elongate the muscle tissue. For example, you can try arm circles or walking quad stretches to get your muscles warmed up.
► Strength training: If you’re new to strength training, start with light weights. You can start with three sets of 10 repetitions for each muscle group. Combine sets for a muscle group on the front of the body immediately followed with a set for a muscle group on the back of the body, like biceps and triceps. This approach is called “super-setting.” It keeps your heart rate elevated while giving the working muscle group time to recover. It also increases your metabolic burn, the rate at which you burn calories during exercise.
► Aerobic activity: Choose from a variety of  activities, like walking, running, biking, swimming or dancing. Light- to moderate-intensity exercise can help you recover at the end of a strength training workout while increasing oxygen and blood flow to the working tissues.
► Cool down: Hold stretches for 20 to 30 seconds to elongate the muscle tissue used in your workout. This type of stretching helps prevent or minimize soreness.

“While starting a new habit like exercise can seem daunting, stay positive. Feel empowered – you’re taking steps that will improve your overall mental and physical health for years to come,” said LaDrigue.

To find a primary care or sports medicine specialist at Henry Ford, visit henryford.com or call 1-800-436-7936.

Megan LaDrigue is an athletic trainer who works with the Henry Ford Sports Medicine Sports Performance Program.

Hastings' Life-Saving Response Reinforces Vital Importance of Being Prepared

By Geoff Kimmerly
MHSAA.com senior editor

August 23, 2022

HASTINGS – Preseason silence, mixed with anticipation, made Hastings High School’s gym feel especially pristine last week.

Mid-MichiganThe raucousness is returning soon as the school’s volleyball teams are into their first matches of a new season, with winter sports bringing everyone inside in a few months. This is a place where big-game memories are made – but one from a scrimmage June 14 certainly will stick with many who were at Hastings High that day.

That evening, Potterville junior Da’Marion Hicks was playing in a basketball scrimmage when he suffered a heart attack due to a valve that later required open-heart surgery.

During a period of just a few minutes that could have meant his life, Hastings staff, students and a doctor who fortunately happened to be watching his son’s team from the stands, responded to assist Hicks before it was too late. In fact, he’s expected to be cleared to return this upcoming basketball season.

It’s a situation everyone hopes will never happen, but very occasionally it does. And when it did this time, Hastings – with crucial assistance coming out of the bleachers – showed what can be done to assure a best-possible result.

“We debriefed after this whole thing, and we actually had six people from our school (there) trained in CPR and AED use. Enough people felt comfortable enough to take some action to cause it to have a good outcome,” Hastings athletic director Mike Goggins said. “I think more times than not in a situation like this, bad results don’t come from people trying to help. Bad results come from people being afraid to help. What was great about this situation was … lots of people took the initiative to jump in.”

As another school year begins, Hastings’ ready response should continue to reinforce the importance of being prepared for the scariest of situations. (The Grand Rapids Press spoke with Hicks as he was beginning his recovery; click here to read.)

Emergency planning for sports venues has emerged as an important topic especially over the last decade, and the National Federation of State High School Associations (NFHS) and National Athletic Trainers’ Association (NATA) detail how these should work, with the “Anyone Can Save A Life” plan provided to all member schools by the MHSAA at the start of the 2015-16 school year.

Goggins said that while Hastings doesn’t necessarily have a “formal” plan like those linked above, what his department does is “saturate” his teams’ coaches and athletes with knowledge of where to find AEDs – and Hastings also has created a setup whereby a person is never more than one minute from an AED while on school property.

That evening, four boys basketball teams were playing on adjacent courts – including Potterville against Wyoming Tri-unity Christian. Goggins himself wasn’t at the school at the time (although he quickly arrived after being notified of the situation), but the following is the collection of information he has gathered over the last two months.

  • Hicks had felt especially fatigued that evening and actually had mentioned to a few Hastings players during their scrimmage earlier that night that he was having a hard time catching his breath – definitely rare for a three-sport athlete who had run the 400 meters at an MHSAA Track & Field Finals a few weeks earlier.
  • Hicks went to his bench for a break during the Tri-unity scrimmage, and laid down. Goggins said Potterville teammates thought Hicks was just gassed, but then noticed his eyes rolling back into his head. They started yelling for help.
  • Hastings boys basketball coach Rich Long sprang into action, running over to the Potterville bench and then calling into the crowd to see if anyone with medical expertise could help a student in distress. Meanwhile, Long was joined by Hastings’ strength coach (and U.S. Marine) James Avery – who was training athletes in the weight room in the balcony overlooking the gym – and Dr. Luke Van Klompenberg, an emergency medicine physician at Holland Hospital who was there watching his son play for Tri-unity.
  • Long sent an athlete to retrieve the closest AED, located on the wall just outside the gym doors. He also sent a parent to call 9-1-1, and Saxons boys track & field coach Lin Nickels sent multiple athletes to set up a relay near the school’s doors to direct paramedics when they arrived.
  • Van Klompenberg, meanwhile, couldn’t find Hicks’ pulse, and the athlete’s breathing was shallow. Avery had begun chest compressions, the AED was used, and as the ambulance arrived Hicks was beginning to regain some consciousness. He was transported to the local Spectrum Health Pennock hospital, then to Helen DeVos Children's Hospital in Grand Rapids.

“It was one of those things where it just worked,” Goggins said. “My message, if nothing else, is we all practice it for a time that may never come – but the more you can saturate your people with the idea of A, being prepared, and B, don’t be afraid to take action … that’s really I think the key.”

Strength coach James Avery emerged from the balcony weight room to assist in Hicks’ care that evening. Beginning this year, the MHSAA is requiring all head coaches at the varsity, junior varsity and freshman levels to have CPR certification. That training almost always includes direction in the use of an AED.

Hastings has been on this track for a while. The MHSAA’s first CPR requirement for coaches was added for the 2015-16 school year, just for varsity head coaches – but Goggins made it a requirement for all of his coaches at all levels at that time.

Hastings also has taken AED prep to another level. There are 16 throughout the district – one each at the four elementary schools, two at the middle school and 10 at the high school – and they represent an even bigger investment in the life-saving technology as the district’s school board purchased those 16 a year ago to replace 12 that were nearing their expirations.

Goggins said doctors have told him that if Hicks had not received care for even 4-5 more minutes, he would not have survived because of the damage done to his heart and brain. Potterville athletic director and boys basketball coach Jake Briney said surgeons have broken things down to a 45-second window that made the difference between a good result and a sad one.

Coincidentally, Briney had scheduled a game this upcoming season against Wyoming Tri-unity Christian;  Potterville should be tough, and Tri-unity is last season’s Division 4 runner-up. But the events of June 14 will make the events of this upcoming Jan. 14 much more meaningful.

Briney said Potterville also has formed a close relationship with Hastings. Multiple Saxons administrators have checked in, including Goggins almost daily during the first weeks after the incident.

Briney is filled with nothing but praise for Hastings’ preparation. And both athletic directors noted a similar effect at their schools as another school year begins.

“It really, really made the training, made you look at it through a different lens,” Briney said.

“Our fall coaches are now like, ‘You know, if Heather (Coipel, Hastings’ trainer) wanted to stop by and run through the AED procedure again, that would be great,’” Goggins said. “(Or) ‘Where is the AED? We have one at the fieldhouse, right? Where’s the closest one for me again?’ They’re just doublechecking.”

Geoff Kimmerly joined the MHSAA in Sept. 2011 after 12 years as Prep Sports Editor of the Lansing State Journal. He is a senior editor of  MHSAA.com's editorial content and has served as MHSAA Communications Director since January 2021. Contact him at [email protected] with story ideas for the Barry, Eaton, Ingham, Livingston, Ionia, Clinton, Shiawassee, Gratiot, Isabella, Clare and Montcalm counties.

PHOTOS (Top) An AED, located just outside the doors to Hastings’ gymnasium, was used to save Da’Marion Hicks’ life June 14. (Middle) Strength coach James Avery emerged from the balcony weight room to assist in Hicks’ care that evening. (Photos by Geoff Kimmerly.)