Exercise is one long-standing method for decreasing stress and improving mood that will never go out of style. But with busy schedules and a variety of interruptions throughout the day, it can be difficult to maintain a long exercise routine. Rachael Sacerdoti, a personal trainer and founder of It's So Simple, has designed a short and functional workout to help decrease anxiety and boost moods. The 15-minute Anxiety Busting Circuit (ABC-15) is a fast-paced exercise routine that combines simple key movements to help set the body free and find a clearer head space.
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The links between depression, anxiety and exercise aren't entirely clear, but regular physical activity is proven to ease symptoms of depression or anxiety by releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance the sense of well-being.
“Not only will my ABC-15 routine free your mind of worry and stress, but it will also promote better sleep, boost your energy, and improve self-esteem," Sacerdoti said. "All the while using your key muscle groups for a thorough full-body workout."
Sacerdoti shared some tips to get the maximum mood boost from the workout. She suggested wearing comfortable clothes like supportive bras and proper footwear and clothing with bright colors. Get away from distractions like phones, TV and other members of the house. One easy way to isolate is with music. Sacerdoti suggested fast-paced beats that match the workout. She also suggested working out in front of a mirror to help with form and focus.
Post-workout, fuel the body with proteins to aid muscle repair and recovery and regulate mood, motivation and concentration.
“Our programs have accountability at their core, with a supportive network that encourages and is committed to positive growth. The weight loss is just a bonus.” – Rachael Sacerdoti, It’s So Simple.
The Anxiety Busting Circuit
- 10 x Burpee to Shoulder Press (add weights for extra burn)
- 12 x Frog Jumps
- 30 x Skaters
- 10 x Jump Lunges (each side)
- 30 x High Knees
- 30 x Plank Jacks
- 10 x Broad Jump Burpees
- 20 x Ski Jumps
- 20 x Knee Drives (each side)
