Can Exercise Aid in the Treatment of Anxiety?

It’s likely that either you or someone you know is dealing with anxiety. Anxiety disorders affect one in five Americans over the age of 18 and one in three teenagers aged 13 to 18, according to recent reports. College students, in particular, are susceptible to high levels of anxiety, with a staggering 63% experiencing tremendous anxiety during their freshman year, as reported by the National College Health Association.

Anxiety takes a toll on a person’s well-being, increasing the risk of developing other psychiatric disorders like depression, as well as contributing to diabetes and cardiovascular problems. Interestingly, studies show that individuals with anxiety tend to be less physically active, leading a more sedentary lifestyle. This is ironic because engaging in physical activity, such as lacing up your sneakers and going for a run or attending a dance class, may be one of the most effective nonmedical solutions for preventing and treating anxiety.

As a psychiatrist who specializes in studying the effects of exercise on the brain, I have not only seen the scientific evidence but also witnessed firsthand how physical activity positively impacts my patients. Research indicates that aerobic exercise, in particular, is incredibly helpful. Something as simple as riding a bike, taking a dance class, or going for a brisk walk can be a powerful tool for those suffering from chronic anxiety. These activities also benefit individuals who experience heightened nervousness and anxiety related to upcoming tests, important presentations, or crucial meetings.

How does exercise help alleviate anxiety?

1. Diversions: Engaging in exercise diverts your attention away from the source of anxiety.
2. Muscle Tension: Physical movement reduces muscle tension, thereby decreasing the body’s contribution to anxious feelings.
3. Brain Chemistry: Elevated heart rate during exercise alters brain chemistry, increasing the availability of anti-anxiety neurochemicals like serotonin, gamma-aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and endocannabinoids.
4. Executive Function: Exercise activates the frontal regions of the brain responsible for executive function, which helps control the amygdala—the brain’s response center to perceived threats.
5. Resilience: Regular exercise builds up inner resources that enhance resilience against overwhelming emotions.

Determining the precise amount of exercise needed to protect against anxiety episodes and disorders is challenging. However, a recent meta-analysis in the journal Anxiety-Depression found that individuals with anxiety disorders who engaged in high levels of physical activity were better protected against developing anxiety symptoms compared to those with low physical activity levels. In short, when it comes to treating anxiety, more exercise yields better results.

For beginners, there is hope. Research suggests that even a single session of exercise can alleviate anxiety when it arises.

The specific type of exercise chosen may not significantly impact the results. Studies indicate the effectiveness of activities ranging from tai chi to high-intensity interval training. People experienced improvements regardless of the activity type. General physical activity is also beneficial. The key is to find enjoyable activities and engage in them consistently.

To maximize the benefits:

1. Choose activities you enjoy to ensure regular participation and build resilience.
2. Aim to raise your heart rate during workouts.
3. Exercise with a friend or in a group to benefit from social support.
4. Whenever possible, exercise in nature or green spaces, which further reduce stress and anxiety.

While scientific studies provide valuable insights, you don’t need charts, statistics, or experts to know the positive effects exercise has on your well-being. Remember the feelings of well-being and use them as motivation to engage in physical activity daily. It’s time to get up, get moving, and reap the benefits!