Exercise For Anxiety : 10,000 Steps Day for Reduced My Anxiety

It was a dismal Tuesday morning, and I remember it well. I couldn’t get rid of the weight that was pushing down on me, no matter how hard I tried. My chest felt tight, and my thoughts were racing. Anxiety had come over to visit and wasn’t leaving. That’s when I started thinking about exercise for anxiety as a way to cope.

I tried everything, from deep breathing to meditation to staying away from coffee, but nothing worked for long. That’s when I found out that exercising may help with anxiety. I would rather not perform any kind of exercise, just something basic that I could do without thinking too much about it: walking.

Instead of just taking a leisurely walk, I committed to walking 10,000 steps every day. What happened next altered everything.

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The Science Behind Why Exercise For Anxiety

Let’s talk about why exercise is such a strong way to deal with anxiety before I tell you my tale. When we exercise, our brains create endorphins, which are hormones that make us feel happy. It works like an antidepressant from nature.

Studies demonstrate that doing physical exercise on a regular basis Exercise For Anxiety

Lowers stress chemicals like cortisol

Helps you sleep better (anxiety sometimes impairs sleep)

Increases self-assurance and mental clarity

But I didn’t need scientific research to tell me this. I could feel it.

My First 10,000 Steps Day: Exercise For Anxiety

The Struggle of the Morning

I could hardly get out of bed on the first day. I couldn’t think well, and the idea of going 10,000 steps seemed unfathomable. But I made myself put on my shoes and go outdoors.

The First 2,000 Steps: “This Is Pointless”

For the first 20 minutes, my inner critic was loud: “You believe walking would help you feel better? Really?
But I kept going.

Step 5,000: The Change

Something happened about the 45-minute mark. I started to breathe more slowly. The pressure in my chest went away. I began to notice things, like how leaves rustled in the breeze and the sound of birds. My thoughts stopped.

Step 10,000: The Unplanned High

When I reached 10,000 steps, I wasn’t only exhausted; I was also lighter. The anxiety was still there, but it was less strong. I felt in charge for the first time in weeks.

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Things I saw that helped me in real life (besides steps)

1. Sleep Better – Exercise For Anxiety

Anxiety used to keep me up at night, going over every embarrassing interaction I had ever had. But after a week of working out to ease my anxieties, I slept better. I was exhausted in a nice way.

2. Less overthinking – Exercise For Anxiety

Walking helped me clear my head. I didn’t let myself get caught up in “what-ifs.” Instead, I concentrated on my steps, my breathing, and the rhythm of my movements.

3. A feeling of success

Getting to 10,000 steps per day was my goal. When you’re anxious and everything seems like a defeat, little wins are important.

How to Get Started – Exercise For Anxiety

1. Begin with little steps

You don’t need to do 10,000 steps on the first day. You are improving even with only 2,000 steps. The most important thing is to be consistent.

2. Have Fun – Exercise For Anxiety

Go for a walk in a park (nature helps!)

Listen to music or a podcast that calms you down.

Ask a buddy to come over (talking while walking is good for you)

3. Keep track of how far you’ve come

I used a basic app to count my steps. Watching the number go up gave me a strange sense of satisfaction.

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A Real Story: Exercise For Anxiety

Riya, my buddy (name changed), has a difficult time with panic episodes. She didn’t like going to the gym, but she liked to dance. So, she began doing dance exercises at home that lasted 10 minutes.

Her panic episodes became better in less than a month. She said, “I didn’t know that moving could calm my mind like this.”

That’s the thing: working out to relieve anxiety doesn’t have to entail running a marathon. It’s all about figuring out what works for you.

Things You Shouldn’t Do

1. Pushing too hard too soon
You will burn out if you go from zero to 10,000 steps in one night. Rest and relax.

2. Beating Yourself Up for Not Getting Up
I hardly get 5,000 steps some days. That’s OK. There is no straight route to progress.

3. Not Taking Breaks
Part of the procedure is resting. If your body tells you to stop, do it.

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Last Thoughts: Why I Still Walk 10,000 Steps

I still walk practically every day a year later. Anxiety comes back some days. But now I have a way to fight back: exercise for anxiety.

Try it if you’re having trouble. Put on your shoes and go outdoors. Just move. You don’t have to trust me; just give it a week. Check in with yourself.

Occasionally, however, the simplest answers are the best ones.

Key Points:

✅ Working out for anxiety helps because it changes how your brain responds to stress.
✅ Start small; even 2,000 steps is a step forward.
✅ Find an activity you like to do that makes you move, like walking, dancing, or yoga.
✅ Be kind to yourself; some days may be tougher than others.

Have you ever used exercise to help with anxiety? What worked for you? Please share your tale in the comments. I would love to hear it. 💛