How to Get Enough Exercise at Home When You Have Social Anxiety Disorder

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Having social anxiety disorder can make it difficult to get enough exercise. The thought of going to the gym can cause a panic attack and even walking around outside might bring feelings of discomfort. Luckily, there are easy ways to get enough exercise even when you feel like hiding from the rest of the world!

Proper exercise should always include cardio, strength and flexibility training. So first of all, think about what you enjoy doing. If you enjoy your exercise, it will be easier to do it more consistently – and exercise is good for the brain as well as the body.

For cardio, you have lots of options. If you enjoy running, jogging, or walking, then you can get a treadmill. If you are having a day when you don’t feel too nervous about being outside, take advantage of it and run outside. But there are lots of other options. Any stationary equipment available, like an elliptical or stationary bike , can be useful as well. You could even jump rope! It’s surprisingly good cardio.

Exercise videos can be a great source of cardio – kickboxing, aerobics, stepping, and all kinds of dancing, from West Coast swing to belly dancing. There’s even a cardio striptease DVD out there! Just make sure you enjoy whatever you choose.

For strength training, get some dumbbell weights that are heavy enough to where you can do about twelve reps. Then look up different strength exercises online. You can also use a balance ball. Your own body is actually one of the best way to get a complete strength routine. Do pushups, crunches, pullups, plank position, and lots of ab work.

For flexibility, stretching is really effective. Make sure that you include as much of your body as possible. You should feel that you are working and that your body is stretching, but if you are experiencing more pain than that, take it easier or stop that exercise all together. A lot of people also enjoy things like yoga, which is another excellent option.

Pilates can be good for all three areas, so if you want to pack more punch into your minutes, this might be the way to go. It has an added benefit of being helpful to your mind as well.

With a little effort, even the most reclusive person can enjoy the benefits of a healthy body through proper exercise.


  • You can also find exercise videos on YouTube to help you get a complete workout.
  • Varying your workout will make it easier to stick to and more enjoyable.
  • You should always consult with your doctor before you start any exercise program.
  • Make sure you know how to do the exercises so that you don’t hurt yourself!

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