Hello everyone. So I've put on a few lbs over the past year or so and have baught myself to a healthy weight for my body. Wooooo. However, it's all in the wrong areas! 😂 I've tried hitting the gym, but due to anxiety I almost find it impossible to push myself hard enough to make a difference. when I notice my heart rate to increase it makes me really agitated and restless. I tend to get chest pains too after just being on a treadmill for 5 minutes! The chest pains are probably due to the fact that I'm an ex smoker (now vape) and I'm fairly unfit. I'm 23 years old and I have a physical job (mechanical engineer), so I like to think I'm fairly fit as my job requires me too, but apparently I'm not hahah. Is there any way to tackle this health related anxiety at the gym? I'd love to have 1hour+ sessions but I just can't bare it after 10 minutes. I had an ECG/EKG when I was 21 and my heart was 'normal' which is good news. But as soon as my heart rate increases i cant help but think 'omg is this too fast', 'I'm feeling dizzy' and that I need to rest there and then. If anyone has any ideas I'd really appreciate it thank you!
My cardiologist said its normal for someone with anxiety to worry about the speed of the heart.
Wear a fitbit or something like that so you can see the rate of your heart while working out. But heaps of cardio isnt needed. A good 10 min warm up on the treadmill then weights/full body workouts for the rest 
You might be overdoing it too fast!!Go to the gym and walk on incline for awhile, try the elliptical or some basic weights for a week or two. I used to do the elliptical for an easy 20-30 minutes but now my stamina is not there. Make sure your eating enough protein and drinking plenty of water. Exercise is great for anxiety-- keep going, you’ll get there. : )
thats why i dont workout anymore, all i worry about is my heart rate, and my heart race and i get dizzy, am just scared
hi, it really is practice like everything with anxiety. I agree that a fitbit might be helpful to reassure you that your heart rate going up is very natural and that it will go back down naturally as well. It is perfectly safe to get the heart rate up quite high. I often have mine up in the 170-180 range in intense cardio. So start slow and get that heart rate up just a little and tell yourself its good, your heart is a muscle and is very strong and capable. Also try to work on breathing exercises, like breathing in through your nose and taking deeper breaths during exercise. Over time I swear to you it will get better. You will even grow to love that breathless feeling!
omg, i am a bit older then you but i am the same way. i work out but im am so focused on my heart rate that i cannot do the amount of fitness as i need to loose weight. I focus on my heart.. im sorry friend.
I’ve been going through the same thing! A few months ago I was very active in the gym until my anxiety hit. Now it’s hard for me to get through a workout. I get worried too about my heart rate and get tired easily. I think maybe it’s bc I try to push myself too hard too quick. I would try starting by walking on the treadmill and doing light exercises. I looked up low impact cardio exercises on youtube that were easier to get through and that helped. Then work your way up from there, add on more intense exercises little by little. I know how frustrating it can be not to be able to workout like you used to but you’ll get there