Utilizing Exercise as a Benefit to Your Anxiety Symptoms

It has been well-known and long established that exercise is a vital part of keeping yourself healthy and offers multiple benefits to physical health. However, how does exercise affect mental health has been a topic many overlook. Studies show that exercise is highly effective at reducing fatigue, increasing alertness and enhancing overall cognitive functioning, proving to be very helpful when stress has depleted your energy. Everyday stress and anxiety are normal parts of life, however anxiety disordersdirectly interfere with the life of the individual. Affecting 40 million U.S. adults and 1 in 13 nationally, anxiety disorders are the most commonreported psychiatric illnesses. Due to its prevalence, the mental benefits exercise offers can extend far beyond stress relief. 

The importance of exercise for the benefit of anxiety stems past the mental effects. Anxiety takes a toll on physical health as well, increasing an individual’s risk for depression and cardiovascular disease. As well as being correlatedwith an increased sedentary rate, and participation in less intense forms of physical activity. Yet, the irony lies in the fact that the complete opposite, exercise, is one of the best forms of affordable, nonmedicinal treatment of anxiety symptoms. 

What are the Benefits of Exercise for Anxiety?

            There are several ways exercise offers an increase in psychological well-being,

·      Decreases the release of stress hormones.Exercise decreases cortisollevels in the body. Too much can lead to a state of chronic stress in the body, not allowing for the relaxation response of the body to be activated. 

·      Distracts you from the very thing you are nervous about.Physical activity can redirect your mind to the activity you are doing and take your mind off the anxious symptom. 

·      Moving your body decreases muscle tension.Lowering muscle tension lowers the body’s contribution to the feeling of anxiety.

·      Promotesconfidence.By toning your body, and developing a healthy glow, you feel a subtle but significant boost in mood as clothes flatter more and you project new strength.

·      Increasing heart rate changes brain chemistry. Exercise increases the availability of anti-anxiety neurochemicals like serotonin, gamma aminobutyric acid (GABA) and brain-derived neurotrophic factor (BDNF). 

·      Activation of the frontal region of the brain.This region controls the amygdala, the system responsible for reacting to real or imagined threats.  

Beginning an Exercise Regimen

Luckily, many forms of exercise prove to be beneficial to anxiety symptoms. Federal Guidelinessuggest healthy adults participate in at least 2 ½ hours of moderate intensity (brisk walk) or 1 hour 15 minutes of vigorous intensity (jogging or swimming laps) of exercise per week. Some tips to get you started on an exercise program include, 

·      5 X 30: Jog, briskly walk, bike, swim or dance five times per week for 30 minutes.

·      Spread out activity, preforming smaller bouts of 15-20 minutes versus cramming a three-hour exercise session in during the weekend.

·      Relaxation exerciseslike yoga and tai chi incorporate meditation, breathing and graceful body movements to heal the body and mind, lowering heart rate and blood pressure, and improving everyday breathing as well as regular benefits of exercise.

Studies show that which type of exercise chosen does not matter greatly and all forms are effective, with people showing improvements no matter the type of activity. The importance lies in trying activities and sticking with them. To maximize benefits and staymotivatedtry,

·      Choosing a strategy you enjoy, so you want to do it repeatedly and build resilience. Many extroverts prefer group exercise classes, while introverts prefer a solo exercise program. Experiment with exercising in the morning, afternoon and evening.

·      Listen to music, podcasts, or audiobooksto distract yourself. Listening to something you enjoy will make exercising more fun. 

·      Work toward increasing your heart rate. When your goal is to get your heart rate up, every workout has the potential to be successful.

·      Make daily goals for each workout. Make consistency your priority and not perfection, studies show frequency is the most important factor.

·      Exercise with a friend or in a group. This adds benefits of social support as well as makes it easier to stick with an exercise routine. When you have people who you are committed to other than yourself, you are more likely to push yourself to stick with it. 

·      Exercise outside in nature. Changing the environment keeps you entertained as well as the outdoors offers further anxiety lowering properties.

·      Be patientas you start an exercise program. Sedentary people most commonly require 4-8 weeks to feel sufficiently in shape and that exercise is easier. Don’t overdo it and push yourself to extremes at the beginning, which can lead to injury. Take it slow and gradually increase workouts over time. 

It is always important before starting an exercise program to consult a doctor or licensed professional to determine the best intensity and form of exercise for your current condition. Medical history, medications, and diagnosed conditions can all affect your ability to exercise. 

References:

Koteles, F., Lokos, D., Sipos, K., Szabo, A., Toth, L. (2019). Exercise involvement and trait         anxiety are determinants of physical self-concept: exercisers exhibit superior profiles     compared with non-exercisers. Journal of Physical Education & Sport, 19(1), 580-5.

Kristjansdottir, H., Olafsdottir, K.B., Saavedra, J.M. (2018). Effects of Exercise on Depression    and Anxiety. A Comparison to Transdiagnostic Cognitive Behavioral Therapy.           Community Mental Health Journal, 54, 855-9.