How Exercise Can Help Manage Your Anxiety
We all know exercise is good for the body, but what about the mind? Many studies show the inextricable links between exercise and mental health. Exercise is proven to decrease anxiety and help individuals manage stress. One of the ways exercise relieves anxiety is by releasing feel-good chemicals into the brain that affect neurotransmitters. It also increases body temperature, which tends to induce feelings of calm.
What Research Says About the Connection Between Exercise and Anxiety
While small doses of stress and anxiety are considered part of life, anxiety disorders, which affect roughly 40 million adults, are the most common psychiatric illnesses in the U.S. Although physical activity won't cure anxiety, some studies have suggested that regular exercise can help decrease stress as much as anxiety medications. Exercise produces endorphins, which are chemicals in the brain that act like natural painkillers and also improve sleep. Scientists have also found that regular participation in aerobic exercise has been shown to decrease tension, improve self-esteem and elevate mood. Just five minutes of aerobic activity can be the jump start you need to stimulate the anti-anxiety effects in your body and mind.
Who Benefits from Regular Exercise?
Everyone has the potential to reap the mental and emotional benefits of exercise. However, some individuals are more prone to enjoying such rewards than others, including those who
participate in aerobic exercise.
suffer from severe anxiety.
are not already physically active.
exercise consistently for several consecutive weeks.
Tips to Manage Stress
Research shows that adults should aim for at least 2.5 hours of moderate-intensity physical activity each week, 1.25 hours of a vigorous-intensity activity or a combination of the two. Tips for using exercise as a way to relieve stress and anxiety can help you get started.
Dance, jog, run or walk three to five times a week for a total of 30 minutes.
Aim for frequency rather than cramming all your workouts into the weekend. Try to walk at least 15 minutes every day as a start.
Find a workout that you enjoy. For example, if you consider yourself to be more extroverted, sign up for a group exercise class. If you're the introverted type, solo pursuits like jogging or cycling may be a better choice.
Be patient with yourself. If you've been mostly sedentary before starting your exercise routine, know that it may take anywhere from four to eight weeks to feel in shape to the point where exercise feels desirable.
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