Health Anxiety 30 Day Beginners Exercise Challenge

Many people who suffer from debilitating high levels of anxiety and especially health anxiety and fears related to their heart have a very difficult time starting an exercise program, mainly because the common physical bodily sensations that exercise brings on mirrors a full blown panic attack in many ways, but what if you gradually stepped out of your comfort area and into what you fear, what if you could add enough fun and variety to your daily exercise routine and also chip away for 30 days? How would you feel? More importantly would that potentially get you on the path to overcoming your fears? Could the confidence you gain from those 30 days keep you wanting more and eventually lead to starting a full exercise program that becomes addicting? The answer is Yes and Yes, I’ve seen it done over and over and now It’s your chance to take control of your mental and physical health and build routines and habits that your mind and body will thank you for greatly.

To accomplish this 30 day exercise challenge you will need to do some serious planning as to WHEN might be the best time to begin and accomplish a challenge (depending on your schedule), if at all possible make sure you do your challenge in the morning to give yourself a huge metabolism boost for the entire rest of the day.

The routines you partake in from following the 30 day exercise challenge will completely set you free in many ways, an emotional lift as well as controlling your current weight are just a few benefits, but even more importantly the connection you will link up in your mind that exercise = potential risk of heart attack (health anxiety) will be totally reversed and the opposite will be true where NOT exercising = potential heart attack risk, so lets get started and have some fun along the way!

Challenge #1) Take your dog for an 8 block walk (4 one way 4 the other), no pet? no problem, just take yourself for a nice rejuvenating walk.

Challenge #2) Dance to 5 of your favorite songs taking 30 second breaks between songs.

Challenge #3) Wash & wax your car as well and hand drying it after.

Challenge #4) It’s time to go shopping for an item you have really wanted for a while, but before buying it make sure you visit 6 different stores that sell the exact item, then make the best decision price wise.

Challenge #5) Follow a 20 minute yoga session through a video on YouTube.

Challenge #6) Take a Zumba class at either one of your local gyms or go online and search for a session online (best resource, YouTube).

Challenge #7) Challenge #7 is all about confidence, feel great amount sticking to this challenge and reward yourself for a job well done by taking time for yourself and doing something you really enjoy.

Challenge #8) Visit the zoo, if closed visit the local museum and see EVERYTHING.

Challenge #9) Purchase a hula hoop (dollar store) and do 250 roundabouts around your waist (take a short break if needed).

Challenge #10) Toss a baseball or football around with one of your children, or a friend for 20 minutes while moving around to different spots each time you throw and catch.

Challenge #11) Bring the child out of you again! Roll down a hill and climb back up 10 times (yes i’m serious).

Challenge #12) Join a belly dancing class or again visit YouTube online and follow a 20 minute video, for the men out there join a hip hop class or go online and put into action a hip hop video you find online.

Challenge #13) Clean the entire house in and out with your favorite songs playing in the background, do it at a tempo that will be challenging and remember, don’t miss a spot!

Challenge #14) Pick a racquet sport of your choice and get someone to play with you for 45 minutes (no it doesn’t matter what your level is remember, this is supposed to be fun), some options are ping pong, badminton, squash or paddle tennis, the choice is yours.

Challenge #15) Find a local indoor or outdoor swimming pool, spend at least thirty minutes swimming in any style you want, this means that you SWIM for 30 minutes which doesn’t include your break time.

Challenge #16) Lightly jog to your local grocery store and pick up a small healthy snack, take a jog back, the store should be at least 8 blocks away.

Challenge #17) Congratulations you’ve made it this far! Reward yourself for a job well done and have a half or full spa day at home(depending on your schedule), check online for the many different options for creating your wellness day and enjoy every minute of it, well deserved.

Challenge #18) Time to find a bowling alley and go bowling with a friend, multiple friends or even your family members.

Challenge #19) Drive to the grocery store to pick up some healthy food choices but park 10 minutes away from the store (walking distance), buy 10 items your household needs.

Challenge #20) Walk, bike or jog to work today, if distance is an issue take public transportation and get off 10 minutes from your work and bust your butt walking or jogging from there.

Challenge #21) Find a local hiking trail and bring some friends online for a hike.

Challenge #22) Ask a loved one or friend to take 15 minutes out of their day to relax, give them a hard back and arm massage focusing on contracting your arm muscles.

Challenge #23) Take 30 minutes from your day and Rake your leaves, shovel your driveway from snow, pull the weeds out of your lawn or mow your lawn depending on the season.

Challenge #24) Join a tai chi class or follow 20 minute video on YouTube.

Challenge #25) Take a friend for a power walk session (70 percent of maximum intensity) around your favorite park or somewhere scenic.

Challenge #26) Take this day to just use the stairs no matter where you find yourself going.

Challenge #27) Find a basketball hoop indoor or outdoor and shoot around for 20 minutes straight.

Challenge #28) Take a one mile (12 blocks) bike ride with a friend from your house to your favorite healthy food store and enjoy a small healthy meal together, if no one’s available treat yourself!

Challenge #29) Get a pair of lightweights or something similar and evenly weighted lying around, and go for a brisk walk for 15 minutes with them in hand doing light arm curls every 15 seconds.

Day 30 Reward yourself for beginning and maintaining your exercise routine for 30 days, turn on the warm bath water and relax in the tub while experiencing the feelings of accomplishment and achievement, now that you’ve built up a habit that will contribute to incredible benefits physically, mentally, and emotionally stay on track and continue to challenge yourself in different ways daily.

This 30 day exercise challenge will get momentum rolling in your favor, exercising should be fun, exercising should be addicting and most importantly it should be challenging. Follow this path to make a real difference in the way you look at exercising, soon you’ll get to the goal you’ve set for yourself physically.