Exercise has several benefits for mental health, including anxiety relief. When someone exercises, endorphins are released, which are natural chemicals in the body that promote feelings of happiness and well-being. Endorphins also help to reduce the perception of pain and increase feelings of pleasure.
Exercise can also help to reduce the levels of stress hormones in the body, such as cortisol and adrenaline. When we experience anxiety, our bodies release these hormones in response to perceived threats. Over time, chronically elevated levels of these hormones can have negative effects on our physical and mental health. Exercise can help to reduce the levels of these hormones in the body, which can help to alleviate anxiety symptoms.
Additionally, exercise can help to promote relaxation and reduce muscle tension. People with anxiety often experience physical symptoms, such as muscle tension, headaches, and stomach problems. Exercise can help to alleviate these symptoms by promoting relaxation and reducing tension in the body.
The Types of Exercise that are Best for Anxiety Relief
While any form of exercise can be beneficial for mental health, some types of exercise may be more effective than others for anxiety relief. Aerobic exercise, such as running, cycling, or swimming, has been shown to be particularly effective for reducing anxiety symptoms. One study found that people who engaged in aerobic exercise for at least 30 minutes, three times per week, experienced significant reductions in anxiety symptoms.
Mind-body exercises, such as yoga, pilates, and tai chi, have also been shown to be effective for anxiety relief. These exercises focus on the mind-body connection and promote relaxation and stress reduction. One study found that people with generalized anxiety disorder who participated in a yoga program experienced significant reductions in anxiety symptoms compared to a control group.
Resistance training, such as weightlifting or bodyweight exercises, may also be beneficial for anxiety relief. Resistance training has been shown to promote the release of endorphins and reduce the levels of stress hormones in the body.
Getting Started with Exercise for Anxiety Relief
If you're interested in using exercise to alleviate anxiety symptoms, there are several things you can do to get started. First, talk to your healthcare provider to make sure that exercise is safe for you. If you have any underlying health conditions, such as heart disease or arthritis, you may need to modify your exercise routine.
Next, choose an exercise that you enjoy and that fits into your lifestyle. Exercise doesn't have to be intense or time-consuming to be effective. Even a 10-minute walk or a few minutes of yoga can be beneficial for anxiety relief.
Finally, make exercise a regular part of your routine. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, five days per week. If you're just starting out, start with shorter sessions and gradually increase the intensity and duration of your exercise over time.
Exercise is a powerful tool for anxiety relief. It promotes the release of endorphins, reduces the levels of stress hormones in the body, and promotes relaxation and stress reduction. If you're struggling with anxiety, consider incorporating exercise into your routine and see how it can help improve your mental health.
Reference:
Harvard Health Publishing. (2018). Exercise is an all-natural treatment to fight depression. Retrieved from https://www.health.harvard.edu/blog/exercise-an-all-natural-treatment-to-fight-depression-2019102418102