My question is. When I workout, lifting weights, running, or doing some physical activities my heart racing very fast and I get very afraid of it and sometimes I get anxiety or panic attack from it. Any solutions or advice please.

Dr. Paramjeet SinghCardiologist9yrs exp

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Fear and anxiety are part of life. You may feel anxious before you take a test or walk down a dark street. This kind of anxiety is useful - it can make you more alert or careful. It usually ends soon after you are out of the situation that caused it. � When you're feeling anxious or stressed, these strategies will help you cope: Jog, walk, bike, or dance three to five times a week for 30 minutes. Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.� Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits. Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it?s more fun to exercise while listening to something they enjoy. Recruit an ?exercise buddy.? It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague. Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier. For the biggest benefits of exercise, try to include at least 2� hours of moderate-intensity physical activity (e.g. Brisk walking) each week, 1� hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.�  

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