Anxiety can be a debilitating condition that can interfere with your daily life. While there are many ways to manage anxiety, light exercise has been shown to be an effective way to reduce symptoms. In this article, we’ll discuss how you can get rid of anxiety with light exercise and provide you with some tips to get started.
Why Exercise?
First, it’s important to understand why exercise can be helpful for anxiety. When you exercise, your body releases endorphins, which are natural feel-good chemicals that can help reduce anxiety and boost your mood. Exercise also helps to reduce the levels of stress hormones, such as cortisol, in your body, which can contribute to anxiety.
The good news is that you don’t need to engage in intense exercise to reap the benefits. Even light activities such as walking, stretching, or yoga can help. These types of exercises are low impact and can be done almost anywhere, making them accessible for most people.
While any type of light exercise can be beneficial for reducing symptoms of anxiety, certain types of exercise may be particularly effective. Aerobic exercise, such as running, cycling, or swimming, has been found to be particularly effective in reducing symptoms of anxiety. Resistance training, such as weight lifting or bodyweight exercises, can also be effective.
What’s The Research Say About Exercise?
There is significant research to support the effectiveness of light exercise in reducing symptoms of anxiety.
One study published in the Journal of Sports Science and Medicine found that just 30 minutes of walking on a treadmill was enough to significantly reduce symptoms of anxiety in participants. Another study published in the Journal of Clinical Psychology found that yoga effectively reduced anxiety symptoms in people with generalized anxiety disorder.
Another study published in the Journal of Psychiatric Research reviewed the available literature on the relationship between exercise and anxiety. The authors found that exercise had a significant effect on reducing anxiety symptoms across a range of populations, including individuals with clinical anxiety disorders as well as those without. They also found that exercise was an effective intervention when used in combination with other anxiety management strategies, such as cognitive-behavioral therapy (CBT) and medication.
Furthermore, light exercise has been found to be particularly effective when used in conjunction with other anxiety management strategies such as cognitive-behavioral therapy (CBT) and medication.
What About Studies On Exercise And Certain Types Of Anxiety?
There are many types of anxiety out there, and also many studies surrounding the positive effects of exercise on it.
Exercise and Generalized Anxiety Disorder (GAD)
A study published in the Journal of Clinical Psychology found that exercise was an effective treatment for generalized anxiety disorder (GAD). The study involved 30 adults with GAD who were randomly assigned to either a 12-week exercise program or a control group. Those in the exercise group engaged in moderate-intensity aerobic exercise for 30 minutes, three times a week. The results showed that those in the exercise group experienced significant reductions in symptoms of anxiety compared to those in the control group.
Exercise and Panic Disorder
Another study published in the Journal of Psychiatric Research found that exercise was effective in reducing symptoms of panic disorder. The study involved 60 individuals with panic disorder who were randomly assigned to either a 12-week exercise program or a control group. Those in the exercise group engaged in moderate-intensity aerobic exercise for 30 minutes, three times a week. The results showed that those in the exercise group experienced significant reductions in symptoms of panic disorder compared to those in the control group.
Exercise and Social Anxiety Disorder
A study published in the journal Behavior Therapy found that exercise was an effective treatment for social anxiety disorder. The study involved 60 individuals with social anxiety disorder who were randomly assigned to either an exercise group or a control group. The exercise group engaged in moderate-intensity aerobic exercise for 30 minutes, three times a week for eight weeks. The results showed that those in the exercise group experienced significant reductions in symptoms of social anxiety disorder compared to those in the control group.
Exercise and Post-Traumatic Stress Disorder (PTSD)
A study published in the Journal of Traumatic Stress found that exercise was an effective treatment for post-traumatic stress disorder (PTSD). The study involved 45 individuals with PTSD who were randomly assigned to either an exercise group or a wait-list control group. The exercise group engaged in moderate-intensity aerobic exercise for 30 minutes, three times a week for eight weeks. The results showed that those in the exercise group experienced significant reductions in symptoms of PTSD compared to those in the control group.
How Do I Get Started?
Here are some tips to get started with light exercise for anxiety:
- Start small: If you’re new to exercise, start with just a few minutes a day and gradually increase your time as you feel more comfortable.
- Find an activity you enjoy: Exercise doesn’t have to be boring or feel like a chore. Try different activities until you find something you enjoy, whether it’s walking, yoga, or dancing.
- Make it a habit: Consistency is key when it comes to exercise. Try to make exercise a regular part of your routine, whether it’s every day or a few times a week.
- Take breaks as needed: It’s important to listen to your body and take breaks as needed. If you’re feeling overwhelmed or tired, take a break and come back to your exercise later.
Key Takeaways
The research supports exercise as an effective intervention for reducing symptoms of anxiety. Exercise has been found to help reduce levels of cortisol, increase levels of neurotransmitters, promote restful sleep, and release endorphins, all of which can help to reduce symptoms of anxiety. While any type of exercise can be beneficial, aerobic exercise, resistance training, and mind-body exercises such as yoga have been found to be particularly effective. If you are experiencing anxiety, speak with a mental health professional to determine if exercise may be a helpful addition to your treatment plan.
If you’re interested in incorporating exercise into your anxiety management plan, consider seeking support from a professional organization like Exerpy. Exerpy offers exercise therapy programs for mental health, providing a safe and effective way to manage your mental health conditions in a satisfying and fulfilling way.
Quinn
Quinn is a professional, multi-faceted writer with a background and professional knowledge base that spans many industries. He goes above and beyond in everything he does and has an attitude and mindset of perseverance and dedication.
