Exercising is one of the healthiest things you can do for your body. In addition, it releases endorphins in the body that can help with depression and anxiety. I've listed three types of plans for varying levels of fitness. You can move up when you get more in shape. *Note: I'm not a fitness professional
Plan One: For someone who has never worked out
Sunday: Cardio and Strength
- 10 minute run or 1 mile
- 25 squats
- 10 push-ups
- Stretch
Monday: Yoga
- Take a yoga class or watch an instructional video on YouTube
Tuesday: Cardio w/ Jumping Jack interval
- 10 minute run or 1 mile
- 25 jumping jacks
- 10 minute run or 1 mile
- Stretch
Wednesday: Strength
- 5 minute run *Very important to warm up
- 1 minute plank
- 10 push-ups
- 1 minute side plank (1 min each side)
- 10 push-ups
- Stretch
Thursday: Rest
Friday: Challenge Day!
- 20 min run or 2 miles
- 25 squats
- 10 push-ups
- 2 min plank
- Stretch
Saturday: Rest
Plan Two: For person who works out occasionally
Sunday: Cardio and Strength
- 20 minute run or 2 miles
- 50 squats
- 20 push-ups
- Stretch
Monday: Yoga
- Take a yoga class or watch an instructional video on YouTube
Tuesday: Cardio w/ Jumping Jack interval
- 15 minute run or 2 miles
- 50 jumping jacks
- 15 minute run or 2 miles
- Stretch
Wednesday: Strength
- 10 minute run *Very important to warm up
- 2 minute plank
- 20 push-ups
- 2 minute side plank (1 min each side)
- 20 push-ups
- Stretch
Thursday: Rest
Friday: Challenge Day!
- 30 min run or 3 miles
- 25 squats
- 30 push-ups
- 2 min plank
- Stretch
Saturday: Rest
Plan Three: For the person who works out frequently
Sunday: Cardio and Strength
- 30 minute run or 3 miles
- 50 squats
- 25 push-ups
- Stretch
Monday: Yoga
- Take a yoga class or watch an instructional video on YouTube
Tuesday: Cardio w/ Jumping Jack interval
- 20 minute run or 2 miles
- 100 jumping jacks
- 15 minute run or 2 miles
- Stretch
Wednesday: Strength
- 15 minute run *Very important to warm up
- 3 minute plank
- 50 push-ups
- 2 minute side plank (2 min each side)
- 50 push-ups
- Stretch
Thursday: Rest
Friday: Challenge Day!
- 35 min run or 4 miles
- 50 squats
- 50 push-ups
- 3 min plank
- Stretch
Saturday: Rest
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