Warmer weather means lighter clothing all around, and footwear is no exception. But before you grab the flip-flops for summer outings and activities, Tampa physical therapist Dr. Ginger Hoang Le offers a word of caution: long-term flip-flop use can not only be bad for the feet, but also other parts of your body. 

“While flip-flops are often the go-to footwear for summer, there’s probably no worse footwear out there for the health of your feet,” said Hoang Le, owner of Ginger Health Occupational Physical Therapy in Tampa, New Port Richey, Wesley Chapel, and Plant City. “And since your feet serve as the foundation of the rest of your body, poor footwear can lead to a chain reaction of ailments and pain up your body, from your ankles and knees to your hips and back.” 

Why? Because not only do flip-flops offer little protection or support for your feet, but they also alter the way you walk – and not for the better. 

According to researchers who recently studied their use at Auburn University, who reported their findings at the American College of Sports Medicine, flip-flips change a person’s gait in ways that can lead to sole, heal and ankle problems. By forcing wearers to scrunch their toes up as they walk in order to hold on the footwear, flip-flops lead people to take shorter strides that tuned wearers’ angles inward, which can lead to plantar fasciitis and ankle pain. 

Such lack of support can also affect joints throughout the kinetic chain, contributing to pain and injury in the knees, hips and back. This relevant to everyone, but especially to those who already suffer from chronic lumbar pain, says Hoang Le. 

“With flip-flops, your feet make contact to the ground differently and without a lot of support, which puts pressure on the outside edges of the feet,” Hoang Le said. “This leads to a slight rotation in the lower part of your leg, which in turn changes the angle of your pelvis and a slight twisting in the lower spine. Over time, this can take its toll.” 

All of this said, however, Hoang Le doesn’t suggest we fear the flip-flop. Rather, we simply must wear when appropriate and with caution. The following are a few suggestions for accomplishing this: 

Don’t live in your flip-flops

In other words, flip-flops have a time and a place – in the shower, on the beach, the backyard, etc. But don’t wear your flip-flops during long walks, workouts, stop-and-go activities, or revert to them as your be-all shoes for the summer. 

Listen to your body

Even if you’re being smart about your flip-flop use, continue to listen to your body. Discomfort or pain in your foot, ankles, knees, hips, and/or back can indicate that your gait and stance requires better support at its foundation: the feet. 

Be prepared with alternative summer footwear

Complement your flip-flop wear with sandals that provide additional foot support and a strap across the back of the foot that holds them on better. Or consider hybrid sneaker sandals if you plan to be more active. 

If one does find that he or she experiences foot pain or ailments (which may be related to improper footwear) that makes walking, jogging or movement more difficult this summer, Hoang Le points out that a licensed physical therapist like those on the Ginger Health Occupational Physical Therapy team can perform a thorough gait analysis and pain evaluation. Such efforts go far toward helping ensure the body’s foundation is always protected through the use of proper footwear. 

The man who wrote the words, “We hold these truths to be self-evident,” was later quick to document what he discovered to be another unquestioning truth. 

“The sovereign invigorator of the body is exercise, and of all the exercises, walking is best,” Thomas Jefferson wrote during the mid-1780s. “There is no habit you will value so much as that of walking far without fatigue.” 

More than two centuries later, during a time when social distancing has interrupted so much within our lives, physical therapists continue to promote walking as not just great exercise, but also great medicine. 

A Wonder Drug 

There’s no one drug that can so positively affect your body as exercise, and that’s why many consider walking a wonder drug. Not only does it make you healthier, but also happier – each of which is so important during this COVID-19 era. 

Multiple studies have shown walking is effective in everything from losing weight, strengthening the immune system, reducing blood pressure and warding off depression, to preventing diseases such as diabetes and cancer. 

It’s also proven effective for easing and preventing back pain, which affects 8 of 10 people in the U.S. 

Walking for Back Pain 

If you’re dealing with some back pain, but you don’t feel comfortable leaving your home for an assessment or treatment during the pandemic, walking can be a way to cope with, and even overcome, the discomfort. 

One study conducted by Tel Aviv University’s Stanley Steyer School of Health Professions (2013) concluded that home aerobic walking programs may, in some cases, be as effective as clinical treatments for easing lower back pain. 

According to the study, when people walk, their abdominal and back muscles work in much the same way as they do when one performs exercises specifically meant to target these areas. 

What makes walking all the more effective than these other exercise is that walking requires no special equipment and can easily fit into a person’s daily routine. 

Benefits to the Body 

The inherent health benefits of a regular walking program include: 

• Stronger Muscles in the Feet, Legs, Hips & Torso: This increases stability of the spine, conditioning these muscles to keep the body upright and balanced. 
• A Nourished Spine: Walking encourages improved circulation, which allows the body to pump nutrients into the spine’s soft tissues while washing away toxins. 
• Improved Flexibility & Posture: Along with regular stretching, walking does what other, more targeted exercise are designed to do: helps increase range of motion while preventing injury through better movement. 

Walking also works to stimulate the brain into releasing serotonin and endorphins, neurotransmitter chemicals that can make you feel better both physically and mentally. 

Coupled with the simple distraction inherent in a vigorous stroll, this can lead to a 10 to 50 percent reduction in lower back pain after just a single session of walking, according to a study published in The Spine Journal. 

Easy & Accessible 

In the end, walking is simply one of the easiest, most accessible way to get exercise. It doesn’t cost anything, and it’s something virtually anyone can do, even during COVID-19. 

Just continue to abide by all social distancing guidelines when on the sidewalks and trails. 

When beginning a walking program for the first time, start off slow and easy, then gradually build up your speed and distance. 

And, if you struggle to begin due to back pain, impairments in movement or other ailments, consult your physical therapist for a one-on-one assessment or virtual assessment. 

As millions transition into working from home to help thwart the spread of the coronavirus, maintaining both comfort and productivity has no doubt been an issue for many. 

While in-office workstations are often designed around ergonomic considerations and long-term trial and error, ensuring optimal comfort and health, home workspaces can often fall short in this regard, says Tampa physical therapist Dr. Ginger Hoang Le. 

Self Care & Injury Prevention

“While it sometimes feels we’re all sacrificing right now to survive the COVID-19 outbreak, that doesn’t mean we ignore self-care,” said Hoang Le, owner of Ginger Health Occupational Physical Therapy in Tampa, New Port Richey, Wesley Chapel and Plant City. “That includes focusing on the hours you spend every day working from home, ensuring your workspace – whether at your kitchen table or at a desk in the corner of a spare bedroom – isn’t putting you at risk of pain or injury.” 

According to the Occupational Safety and Health Administration (OSHA), injuries resulting from work-related musculoskeletal disorders (WMSD) due to poor workplace ergonomics account for 34 percent of all workday injuries and illnesses. 

Neck strains, pain in the shoulders or lower back, tendinitis, bursitis, carpal tunnel syndrome … Hoang Le says these and other common ailments and injuries can and should be prevented in the workplace, even when that workplace is in your home. 

Boost Productivity

"These are the types of injuries we associate with poor workplace ergonomics," Hoang Le said. "Sitting in fixed or constrained positions most of the day, often repeating movements with the arms, hands and wrists, can take a toll on your body, leaving you more vulnerable to injury to the muscles, tendons and nerves." 

In contrast, OSHA estimates that the implementation of proper office ergonomics can increase productivity by an average of 11 percent. 

“As a rule, a comfortable workspace is great for productivity and morale,” Hoang Le said. “Whether your work-from-home stint ends in weeks or months, it’s important to consider workspace improvements with an eye toward longevity.”  

Hoang Le offers the following basic guidelines for creating a safe and comfortable workstation: 

• Set your desk, chair, keyboard and mouse in position so your hands, wrists and forearms rest in straight lines and run parallel to the floor. Use a wrist rest for your keyboard and mouse, if needed. Allow your upper-arms to hang normally from the side of your body, elbows bent at around 90 degrees. 
• Place your monitor at a height that keeps your head level (or bent forward slightly) and in line with the rest of your body. The top of your monitor should sit slightly below eye level and about an arm's length away. 
• Ensure your chair offers proper lumbar support, allowing for a slight inner curve of the lower spine. 
• Keep your knees at about the same (or slightly lower) height as your hips, and make sure your feet can sit flatly on the floor. If they don’t fully reach the floor, bring in a footrest to support your feet. 
• Take frequent breaks from sitting. Take time to stand up and stretch for a minute or two every half-hour or so. And, if you can, take a walk over breaks or during lunch. 

If stiffness, soreness, numbness and pain persist, or you have a question about setting up a proper workspace in your home, contact the physical therapy team at Ginger Health Occupational Physical Therapy to discuss options for an initial assessment. 

As the country bands together to slow the spread of COVID-19 (a.k.a., the coronavirus) through the practice of social distancing, many have found their regularly exercise routines disrupted. 

Gym closures, group fitness class cancellations and the closing of popular parks and trails have become commonplace, making it more difficult for people to get their recommended weekly dose of exercise. 

And yet, we’re in a time when exercise and physical fitness could do a lot of good. 

Regular exercise is proven to help stabilize and even strengthen the immune system. It’s not going to prevent someone from contracting a virus like COVID-19 – social distancing is still the key to this – but a strong immune system can help your body fight such viruses. 

And, during a time of great life and economic uncertainty, exercise plays an important role in reducing daily stress while boosting one’s overall mood. 

With isolation such an important goal right now, however, your exercise is going to have to be a more individual, at-home effort. This can make it challenging for some. 

But, regular exercise is still possible. Consider these five exercise ideas during our current era of social distancing: 

Try Virtual Classes / Apps 

Not only are there a number of free and paid services and apps available that will take you through a variety of daily workout routines (i.e., cardio, yoga, stationary cycling, etc.), but a few higher-end services are offering extended free trial sessions during the current pandemic. 

Some gyms (i.e., Planet Fitness) are even sharing streaming daily workouts during their closures. 

Become One with Nature 

While some of the more popular parks and trails in your area may have been closed, plenty of our less-populated parks and wildlife areas are still open for hiking, running, cycling, etc. 

Enjoy the fresh air and natural sites, but still be sure to keep your distance from passersby. 

Be Creative at Home 

If you don’t have gym equipment at home, don’t fret. With a little imagination, items like soup cans can serve as weights, towels can be resistance bands, and a set of stairs can be your cardio machine. 

Even cooperative young children can offer added weight during resistance exercises. 

Use Your Body Weight 

Many great exercises don’t require equipment, save for your own body. Burpees, lunges, squats, push-ups and sit-ups (to name a few) can combine for quite an effective workout. 

Also, don’t forget cool-down stretching to exercise your flexibility. 

Get Stuff Done 

Finally, don’t overlook the exercise benefits that come with simply doing home projects. 

Set time aside to do some deep cleaning and organizing, or finally get to those home maintenance projects you’ve been putting off. Even yardwork and gardening can make for great workouts. 

As you consider these ideas, keep in mind that even though you’re at home, don’t take exercise too casually. Be sure to always warm up before following through on any of these ideas.  

And, if pain or injury is keeping you sedentary, contact your physical therapist. They will be happy to assess the issue and offer potential treatments and alternatives. 

In an attempt to salvage supplies and resources during the COVID-19 (coronavirus) pandemic, many U.S. hospitals and medical institutions have opted to postpone elective surgeries. 

This includes non-emergency surgeries scheduled to relieve pain and repair injuries related to the musculoskeletal system – arthroscopy, ligament and tendon repairs, joint replacement surgeries, and so on. 

Despite these delays, Tampa physical therapist Dr. Ginger Hoang Le says those whose surgeries were delayed need not sit back and suffer. 

“Physical therapy can be a proactive way to reduce pain while increasing mobility and function until surgeries can be rescheduled,” said Hoang Le, owner of Ginger Health Occupational Physical Therapy in Tampa, New Port Richey, Wesley Chapel and Plant City.  

The goal of physical therapy, Hoang Le said, is to help people improve their quality of lives by optimizing movement and reducing pain naturally. 

“In a lot of cases, we can help people avoid the need for surgery,” Hoang Le added. “But, even if surgery is in your future, we can help you live a more comfortable and active life as you’re waiting to reschedule your procedure.” 

Prehabilitation 

Physical therapists can also help patients prepare themselves for surgery, strengthening their bodies so that they recover faster and without complication. Known as prehabilitation, or “prehab,” the goal is to prepare the body for both the surgery itself and the rehabilitation effort that follows. 

“Prehabilitation is based on the simple philosophy that the stronger and more balanced your body and muscles are before orthopedic surgery, the stronger and better off you’ll be after,” Hoang Le said. “Multiple studies have shown this to be an effective strategy.” 

For example, a study published in the Journal of Bone & Joint Surgery found that taking part in a physical therapy program before joint replacement surgery – a prehabilitation program – can reduce the need for post-operative care by nearly 30 percent. 

“When a person has reached the point where they need orthopedic surgery, their bodies have oftentimes become accustomed to compensating for pain and certain impairments,” Hoang Le said. “By seeing a physical therapist before surgery, we can address any bad movement habits, weaknesses or flexibility issues that can impede the rehab process post-surgery.” 

Pre-Surgery Anxiety 

As surgeries are delayed, this can also lead to great patient anxiety. Working with a physical therapist during this period, however, can help reduce this anxiety while PTs better prepare patients for the mental strain of surgery and rehabilitation. 

“We pride ourselves on being educators, and we don’t take this role lightly when helping prepare someone for surgery,” Hoang Le said. “We’ll educate them about what to expect immediately after surgery and coach them on exercises they’ll need to know during the rehab process – all of which can ease anxiety.” 

If your orthopedic surgery has been delayed due to COVID-19, and you wish to stay active and pain-free leading up to surgery, contact the team at Ginger Health Occupational Physical Therapy to schedule an initial assessment. 

We often don’t consider the long-term impact that practicing the fine arts can have on the body. 

Yet, according to physical therapists, dancers, musicians, visual artists and even performing artists are not immune to experiencing pain and injury related to their crafts. 

Artists of all types express themselves in ways that require various levels of strength, flexibility, balance, precision and dexterity. Over time, this can have a real impact on their bodies, issues that may manifest as discomfort, pain, injury and movement limitations. 

With the most potential for stress on their bodies, dancers, of course, may experience some of the same types of injuries as jumping athletes. But, artists who practice other, lower-impact crafts are not immune from the long-term stress of practicing, creating and performing. 

Musicians, for example, often have to train their bodies to bend, reach and grip in incredibly tense and precise ways for long periods of time. Even visual artists may find themselves bent tightly over a piece over long stretches, which can lead to a number of potential musculoskeletal disorders. 

The following are some common issues that can develop within various populations of fine artists: 

Dancers 

Along with the potential for acute injuries, dancers of all types are prone to overuse injuries in the hips, knees, ankles and feet. Injuries like hip impingement, tendonitis in the hip flexor or Achilles tendon, runner’s knee (patellofemoral pain syndrome), stress fractures, and even the development of arthritis are common in dancers. 

Musicians 

Those who play string, percussion or wind instruments can, over the long term, also develop overuse and repetitive strain injuries (RSIs). RSIs are in pain the muscles, nerves and tendons caused by repetitive movements. 

Conditions such as tendonitis, bursitis, carpal tunnel syndrome and thoracic outlet syndrome can be painful. They can also affect a musician’s strength, endurance, and ability to properly grip their instrument. 

Visual Artists 

Visual artists such as painters and sculptors are also not immune to RPIs and overuse injuries (i.e., tendinitis, carpal tunnel, etc.). 

The focus and precision that goes into artists’ efforts can cause them to work for long periods of time without a break – sometimes in awkward positions and postures – adding tension and strain to the body. 

Performing Arts 

Covering a broad spectrum of people, from actors to stage and lighting designers, injury trends in the performing arts are more difficult to track. However, excelling in this field requires mental and physical endurance. Performing artists often work and practice long hours while wearing multiple hats, often crossing into other elements of fine arts such as dancing, music and visual arts. 

The need to create or perform artistically is so strong in some people, it can seem to rival their need to breathe. So, when pain, weakness or discomfort starts to affect your work, it’s important to get in to see a physical therapist early for an assessment and treatment, if required. 

Physical therapists can also identify the potential for painful conditions before they occur, providing clients with exercise and treatments for strengthening their bodies to avoid injury. 

Though it often takes a back seat to strength and cardiovascular fitness, flexibility plays a critical role in ensuring one’s able to maintain a high level of independence and mobility during their Golden Years. 

While our muscles and tendons tend to naturally shrink and tighten as we age, that doesn’t put seniors at the mercy of such changes. According to Tampa physical therapist Dr. Ginger Hoang Le, muscle elasticity can be maintained and improved at any age. 

“Staying flexible certainly takes effort, but the payoff is you’ll be able to stay more active and independent while you grow older, which should be all our goals,” said Hoang Le, owner of Ginger Health Occupational Physical Therapy in Tampa, New Port Richey, Wesley Chapel and Plant City. 

Flexibility is defined as one’s ability to move muscles and joints through their full ranges of motion. It’s a critical component of mobility, which also involves strength, balance and coordination. 

Poor flexibility, says Hoang Le, can lead to poor balance, poor posture, and a greater overall feeling of tension in the body. It also affects daily living and the ability to avoid common ailments and injuries often related to aging. 

“Not only do you need to maintain flexibility to accomplish daily tasks like bending to tie your shoes or reaching to grab something from a high cupboard,” Hoang Le said. “Flexibility is also critical in allowing your body to safely absorb impact and falls, helping you prevent injury later in life.” 

As staying limber is an essential part of maintaining health and happiness while one ages, Hoang Le offers the following advice for maintaining flexibility: 

Stay Active

The best and easiest first step in staying flexible is to simply stay active every day. Going for walks, playing with the grandkids, dancing, working in the garden, taking yoga or Pilates classes … they all help keep the body warm, loose and strong. Focus on daily activities you enjoy! 

Warm Up Dynamically

Even when you aren’t necessarily exercising, it’s important to keep your muscles and joints loose by doing dynamic movements throughout the day. Movements like neck rolls, arm windmills, walking lunges, etc., take your muscles and joints through their full ranges of motion, keeping them loose and limber. 

Stretch & Hold

Called static stretching, these bend-and-hold-type stretches (think touching your toes) help increase flexibility by putting light tension on your muscles and joints for 30 to 60 seconds at a time. These stretches work best after a brief warmup or following a workout or activity, though it can also be beneficial (and relaxing) to do them early in the morning or just before going to bed. 

Use a Foam Roller

These affordable tools for self-massage will, when used properly, help release tension that develops over time in the muscles and connective tissues. This, according to the Mayo Clinic, helps increase flexibility and improve mobility. 

Visit a Physical Therapist

Not sure where to start? Whether you’re already active and limber or wish to start down a path toward increased flexibility, visit your local physical therapist. After reviewing your medical history and assessing your current flexibility levels, a physical therapist will establish a personalized strategy for helping you reach your mobility and lifestyle goals. 

We typically wish for those we love to live their best, most healthful lives. That’s why it can be both frustrating and worrisome when a loved one slips onto a more sedentary lifestyle track – one that could be harmful to their long-term well-being. 

You want to help them recommit to exercise and fitness, but you’re not sure exactly how to do it both lovingly and effectively. 

It begins with simply starting a conversation. 

We all want our loved ones to be around forever, so from the start, they should know you’re coming from a good place. And, while health and exercise may be difficult topics to breach, the long-term benefits are worth the uncomfortable conversation. 

Such outward benefits, of course, include more energy, increased productivity, a more positive attitude and a better sense of well-being. 

Over the long term, regular exercise improves heart health, lowers blood pressure, helps manage weight, and reduces the risk of numerous ailments and diseases. 

Let them know you care about their long-term health and well-being, and that you’re there to support them any way you can. 

Such support can come in several ways. Try the following: 

Set an Example

Your concern will certainly carry more weight if you regularly exercise yourself. But beyond that, resolve to also set a new wellness goal or try a new activity. People are more likely to be active and try something new when someone close to them is doing the same. 

Do Activities Together

The buddy system works. Exercising and being active together will help you both be more motivated, more willing to try new things, and develop more consistency. 

Make It a Routine

Speaking of consistency, this should be part of any new effort to be more active. Creating a routine is one of the best ways to establish accountability with one another (i.e., a little positive peer pressure) and help ensure the effort is long-lasting. 

Give Healthful Gifts

This can be touchy. However, if you’re both truly on board with helping one another be more active, gifts like a yoga mat, a fitness tracker, a piece of exercise equipment, or a gift certificate to try a new class or activity should be appropriate. 

Just Be Supportive

Re-establishing new routines and habits is difficult, especially if your partner’s been in a rut for a long period of time. Simply offering support, encouragement, a kind word, a listening ear, or a compliment can go a long ways. 

Also, if you discover pain or physical limitations are keeping your loved one from exercising or living a more active life, have him or her see a physical therapist. 

Following an initial assessment, a physical therapist can uncover the cause of the limitation, then establish a personalized program for treating and/or overcoming the issue in order to help them reach their goals. 

February is American Heart Month, a time when health professionals like Tampa physical therapist Dr. Ginger Hoang Le strive to raise awareness about maintaining and improving cardiovascular health. 

The month also serves as a sobering reminder that, as a society, we must do a better job of preventing heart disease, which continues to be the leading cause of death in the U.S. 

“I believe the stats show about one in every four American deaths is due to heart disease,” said Hoang Le, owner of Ginger Health Occupational Physical Therapy in Tampa, New Port Richey, Wesley Chapel and Plant City – a statistic confirmed by the Centers for Disease Control & Prevention (CDC). 

On the flip side, the CDC also reports that about 200,000 cardiovascular-related deaths each year could have been prevented. If achieved, that would be a nearly 30 percent reduction. 

“In a lot of cases, heart disease can be traced back to factors that are preventable – things like the lack of physical activity, obesity, high blood pressure and/or cholesterol, an unhealthy diet, smoking and so on,” Hoang Le added. “These are factors related to lifestyle, and they’re all things that can be improved by changing habits.” 

For example, according to the U.S. Department of Health and Human Services (HHS), fewer than 5 percent of adults participate in 30 minutes of physical activity every day. Yet, daily exercise remains one of the best tools we have in the prevention and control of heart disease. 

“Getting your recommended 150-plus minutes of exercise each week is key to controlling your weight, lowing your blood pressure and strengthening your heart, all important aspects in the prevention of heart disease,” Hoang Le said. “It also helps improve the way your body reacts to stress, which is another key element.” 

While regular exercise is critical, the American Heart Association notes that its combination with other preventative measures can pack a mighty punch when it comes to preventing cardiovascular disease. These include: 

Heart-Healthy Eating

Nutrition also plays a crucial role in preventing heart disease. One’s risk can be lowered by eating fruits, vegetables, whole grains and lean meats, while cutting back on sodium, saturated fats, processed sugars and alcohol. 

Keeping a Healthy Weight

The more body fat you have and the more you weigh, the more likely your chances of developing a number of issues including heart disease. According to the National Heart, Lung and Blood Institute, a body mass index between 18.5 and 24.9 represents a healthy weight. 

Managing Stress

Chronic stress can contribute to high blood pressure and other cardiovascular risks. Exercise is a great way to help manage stress, but see your physician for other treatment options. 

Quitting Smoking

This is a no-brainer. If you smoke, you simply must quit. 

“Along with healthy eating, movement and exercise are central to keeping a healthy weight, managing stress and warding off potential disease,” Hoang Le said. “If there’s something keeping you from regular activity – something like pain, disability or other movement limitations – consider visiting a physical therapist for a solution to living a healthy, active life.” 

A new year offers the potential for new opportunities and experiences. For those who struggle with general and consistent anxiety, however, the prospect of the new year and the expectations that come with it can be tricky to maneuver. 

It’s with this in mind that Tampa physical therapist Dr. Ginger Hoang Le reminds us that one of the most natural and effective ways to ease anxiety symptoms any time of year is through regular exercise. 

“Going for a walk, taking a bike ride, hitting the gym or signing up for an exercise class … they all can be powerfully effective tools for easing anxiety and its effects on your life and health,” said Hoang Le, owner of Ginger Health Occupational Physical Therapy in Tampa, New Port Richey, Wesley Chapel and Plant City. 

According to the Anxiety and Depression Association of America (ADAA), an estimated one in five adults and one in three teens experience chronic anxiety disorder each year. This disorder is defined as anxiety that’s persistent, excessive and routinely triggered by situations that aren’t actually threats. 

Though it’s a psychological condition, Hoang Le says anxiety can take a toll on one’s physical health. 

“High stress and anxiety have been linked to higher blood pressure and a greater risk of heart disease and stroke,” said Hoang Le. “Also, those who have high levels of anxiety tend to be more sedentary and avoid challenging situations, which can also have long-term health consequences.” 

So, how does exercise help ease anxiety? Hoang Le points out four ways this happens: 

Your brain chemistry changes. When you exercise, your body releases chemicals, like dopamine and endorphins in the brain, which contribute toward making you feel calmer and happier. 

General tension diminishes. Whether working out, competing, playing or dancing, moving your body reduces general muscle tension in the body, decreasing your general feeling of anxiety. 

You get distracted. Exercising can have a distracting effect, diverting your mind from the things about which you are or have been anxious. It’s also been shown that exercising outdoors, in nature, can calm your mind. 

You give your brain a boost. Several studies have shown that regular exercise can maintain, and even improve, cognitive function in the brain. That means exercise can actually help you strengthen your ability to weather high-stress situations. 

“On its own, exercise may not completely solve your anxiety issues,” Hoang Le said, pointing out that those suffering from chronic anxiety should discuss options with their personal physician. “When possible, though, studies show that regular exercise should be part of any natural, long-term treatment for anxiety.” 

And, if you struggle to stick with a consistent exercise regimen, Hoang Le offers a few tips. 

“Don’t just join a gym. Find an activity or activities you enjoy,” LAST said. “Recruit a friend or friends for some social support, and set a SMART goal. This acronym describes a goal that’s specific, measurable, attainable, relevant and time-based.” 

Also, visit a physical therapist if pain, discomfort, weaknesses or chronic conditions are keeping you from exercising safely and consistently. Following an initial assessment, a PT can develop a personalized exercise program that best aligns with your individual circumstances and goals.