Your anxious body needs some workout, right now!
Exercise helps with anxiety! Exercise acts as an anti-anxiety remedy.
Many of us fail to realize that stress doesn’t want to stay in our body — it desperately wants to get out as fast as possible. It’s a signal for you to take action, to move, to fight the enemy. The problem is: we have too many enemies to fight today. Even a fast-driving car can give you a fright. Not to mention dozens of other stressors you encounter every single day. The worst of them get stuck in our brain, in our gut, in every single bit of our physics. If you can’t shake them off, they can contribute to a great array of issues, from depression to diabetes and cardiovascular problems.
Is there a solution?
Yes, it’s exercise. Saddling that treadmill and getting a sweat is one of the best nonmedical ways to prevent and heal anxiety disorders. Ironically, people with anxiety tend to lead a more sedentary lifestyle and fail to engage in intense forms of physical activity.
How does exercise make you feel less anxious?
- While exercising, you stop thinking about the very thing you are anxious about.
- Moving your body improves muscle tone and lowers body tension
- Intense workout changes brain chemistry, releasing important calming chemicals like serotonin, gamma aminobutyric acid (GABA) and endocannabinoids.
- Exercising regularly makes you more resilient to stress triggers, in general.
The time you spend exercising can also play a significant role in managing your stress response. One meta-analysis in the journal Anxiety-Depression showed that those participants who reported high-level physical activity were better protected against anxiety attacks than those engaging in low physical activity.
The US Department of Health and Human Services suggests you have at least 150 minutes of moderate-intensity exercise a week or 75 minutes of high-intensity exercise.
Bottom line: when it comes to treating anxiety — you can’t overdose on exercise but ideally strive for balance avoiding extremes.
The great thing about treating anxiety with exercise is that you can do whatever you like — you can choose physical activities that are fun for you and suit your personality. There are studies proving benefits for a great range of physical activities: from tai chi to high-intensity interval training. Even something as seemingly relaxing as yoga can be of benefit. In 2012, a group of researchers conducted a review of trials, published in Alternative Medicine Review. In 25 out of the 35 studies, participants experienced a significant decrease in stress and anxiety symptoms after doing yoga.
Bottom line: you need to keep moving and make it a habit rather than an exception.
Wrap-up: How to maximize benefits?
- Do what you enjoy — and do it repeatedly.
- Get your heart rate up.
- Work out together with your friends or other people to get a social support boost.
- Whenever feasible, do your training outside in nature — it can further lower stress and anxiety.
Moving is one of the most natural things a human being can do — it’s what makes us truly alive and happy. Remember those feelings and use them as motivation to do get physical, preferably every day.
Read more about exercise and anxiety.
