Exercise & Anxiety: Does Working Out Help With Anxiety?

What Is Anxiety?

Anxiety is the most common mental health condition, and it is experienced by 33.7% of the population across the world.¹ Those who have anxiety struggle with feelings of nervousness and worry, along with physical sensations of racing heart and shaking. It is a condition that affects everything from a person’s appetite and sleep to their interpersonal relationships.

Common symptoms of anxiety include:

• Being irritable
• Sweating
• Feeling restless or nervous
• Increased heart rate
• Frequent fidgeting
• Struggling to look forward to things
• Feeling an overwhelming sense of worry or doom
• Insomnia and sleep disturbances
• Trouble concentrating
• Feeling lightheaded
• Shortness of breath
• Stomach aches and digestion issues

The Relationship Between Exercise & Health

Because of endorphins, the feel-good hormones that are released during physical movement, exercise offers relief to people struggling with mental-health concerns such as anxiety.

While many people report mood improvements from just a few minutes of movement, research shows that a minimum of 15-30 minutes is best for optimal mood boosting benefits.²

Does Working Out Help With Anxiety?

Exercise can greatly help anxiety symptoms. Research has shown that those who engage in regular exercise routines could benefit from a reduced chance of having an anxiety disorder.³ This is because the benefits of exercise last much longer than after the heart rate has slowed.

You do not have to get into a rigorous or intimidating exercise routine, with even just a 15 minute walk, or three 10-minute walks helping to combat some of the feelings of restlessness and nervousness. It also improves focus so you can complete tasks, and can even be as beneficial as one longer exercise session.⁴

How Exercise Helps With Anxiety

Because of the hormones released during and after exercise, many people report feeling good after exercise. During exercise, the brain releases endorphins, which improve mood and overall well-being. This affects many parts of the brain including the limbic system, which affects mood, and the amygdala, which affects stress levels.

Those with general anxiety disorder or social anxiety may find that their symptoms are better alleviated when they have a long-term, consistent exercise plan.³ Those with short-term, acute anxiety, such as situational anxiety, will notice benefits from even a short walk or some light physical movement in a single session of exercise.²

Types of Exercises That Help With Anxiety

The benefits of exercise extend beyond immediate mood improvements. Exercise can help our overall physical health, increase mental alertness, and improve sleep, all of which can improve symptoms of anxiety. There are different types of exercises that help reduce anxiety.

Some exercise recommendations for reducing anxiety include:

Yoga

Yoga is an ancient Indian practice that involves rhythmic breathing and slow movements to clear the mind and create balance. Yoga for anxiety works by bringing the mind and the body together to bring a sense of calm.⁵

Riding a Bike

Riding a bike is a great form of exercise. Because some people with anxiety respond better to rigorous physical movement, cycling and other forms of exercise that involve using large muscle groups in a rhythmic way are best for people who struggle with ongoing anxiety. “The most improvements are caused by rhythmic, aerobic exercises, using of large muscle groups (jogging, swimming, cycling, walking), of moderate and low intensity.”²

Swimming

Swimming is a great way to get the benefits of cardio exercise in a low-impact way. Swimming is good for pregnant people, people with disabilities, people with fibromyalgia or chronic pain, as well as those with developmental disabilities.

Tai Chi

Tai Chi is a traditional Chinese martial art that focuses on meditation, rhythmic breathing, and slow body movements. It has been shown to reduce stress, improve blood pressure, and reduce anxiety.⁶

Walking

Something as simple and readily available as walking is a great way to incorporate exercise into your life.  Researchers found that 30 minutes of moderate intensity walking, such as taking a brisk walk 3 days a week, will attain these health benefits”.(⁴

Strength Training

Lifting weights also releases endorphins, which help improve overall mood and increase focus. Incorporating strength training into your exercise routine is great for health and improving mood.

Community Sports

The group and social aspect of many community team sports can help improve mood for many who struggle with anxiety. Joining a local soccer or kickball league can help improve self-esteem by bringing the social element as well as the benefits of exercise.

Treatment Options for Anxiety

If exercise and other lifestyle changes aren’t enough, there are other treatment options available to people who are struggling with symptoms of anxiety. There is no shame in recognizing that you need additional support to manage symptoms.

Treatment options for anxiety include:

Medication Options for Anxiety

For those who find that their anxiety symptoms are not alleviated by therapy and lifestyle changes, medication for anxiety is sometimes recommended as part of the treatment plan. Medication is prescribed by a licensed prescriber, usually a psychiatrist or licensed nurse practitioner.

Common medications prescribed for anxiety include:

• Antidepressants: Antidepressants such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs) are common treatment options for anxiety. They work by working with the hormones in the brain to help regulate mood.
• Beta blockers: Beta blockers such as propranolol are sometimes used to counteract the physical sensations of anxiety such as racing heart or sweating.
• Benzodiazepines: For those who struggle with panic attacks or situational anxiety, benzodiazepines are sometimes prescribed. These medications are fast and short acting, but unfortunately have a high propensity for misuse due to their addictive qualities.
• CBD and Cannabis: There are many benefits to using cannabis, and more states are allowing it to be prescribed for medicinal purposes. Recent studies have found that users report that it helps alleviate many patients’ symptoms of anxiety. “Cannabis has been documented for use in alleviating anxiety.”⁷

Therapy for Anxiety Disorders

There are many different types of therapy for anxiety. Anxiety therapy is usually the first line of treatment that is recommended before trying medication or other treatments, but often these forms of treatment are used together. Working with a licensed therapist to figure out what form of treatment works for you is best.

Common types of therapy used for anxiety include:

• Cognitive behavioral therapy (CBT): Because our thoughts affect our behaviors, CBT for anxiety works by helping patients recognize the thoughts and triggers that contribute to their anxiety.
• Exposure therapy:  For someone who wants to overcome a specific fear or phobia, such as driving or heights, exposure therapy is a great technique.
• Acceptance and Commitment Therapy (ACT): ACT works by teaching the patient that difficult emotions and situations are inevitable, but they can prepare for them and therefore better handle them.
• Dialectical behavioral therapy (DBT): Many clients who experienced trauma struggle with intense emotional responses. DBT involves teaching skills to clients to manage these symptoms.
• Eye Movement Desensitization and Reprocessing (EMDR): EMDR for anxiety is a type of trauma therapy used to decrease the trauma symptoms being experienced by the patient. It is usually used for those who have had traumatic experiences or memories  but can also be used for people with anxiety.
• Interpersonal therapy (IPT): IPT examines the relationship between someone’s symptoms and their interpersonal conflict. It is usually highly structured and often time limited.
• Psychodynamic therapy: Psychodynamic therapy is a technique where the goal is for the patient to develop personal insight into how their behaviors, thoughts, and feelings affect their current presenting symptoms.
• Art and music therapy: Therapies that involve using someone’s creative outlets such as art and music therapy often help combat symptoms anxiety by using the creative and expressive parts of a person.

When to See a Therapist for Anxiety

While occasionally experiencing some symptoms of anxiety is normal, some, especially those with an anxiety disorder, find that their anxiety affects their ability to live a fulfilling life. If you find that your anxiety is affecting your work, sleep,or relationships, it could be time to seek support to make life more manageable.

It is easier than ever to find support for anxiety. Look for an online therapist directory or use an online therapy platform to find a therapist who specializes in anxiety.

In My Experience

I have struggled with an anxiety disorder for years before finally being diagnosed about 10 years ago. Even before being diagnosed and working with a therapist, I found ways to help manage my symptoms. One of those was exercise, which I still use as a tool to help alleviate my symptoms. Sometimes exercise can be intimidating, making many shy away from it. But just walking, gardening, or dancing can provide many mental health benefits. Finding what works best for you will be the key to managing life-long anxiety.