As we know, there are endless reasons why exercise is good for our well-being. Numerous studies have been conducted on the relationship between exercise and mood, and the findings overwhelmingly support the positive impact of physical activity on mental health. According to the World Health Organization's recommendations, incorporating approximately 30 minutes of brisk walking or engaging in similar activities on most days can significantly enhance our overall well-being, especially in terms of mental health. By adhering to these guidelines, we can experience the numerous benefits that exercise has to offer.

Now let’s explore how exercise can specifically help with anxiety.

1. Engaging in exercise deflects you from what is causing you anxiety.

2. Moving your body decreases muscle tension, which lowers the body’s contribution to feeling anxious.

3. Exercise activates the frontal regions of the brain responsible for executive function, which helps control the amygdala. The amygdala helps coordinate responses to things in your environment, especially those that trigger an emotional response. This structure plays an important role in fear and anger.

4. Getting your heart rate up changes brain chemistry which increases the availability of important anti-anxiety neurochemicals, including serotonin, gamma-aminobutyric acid (GABA), endocannabinoids, and brain-derived neurotrophic factor (BDNF).

5. Exercising on a regular basis builds up resources that bolster resilience against challenging emotions, like anxiety.

6. Focusing on your physical activity is a chance to take a mental break from daily tasks and recharge. It helps to shift your focus on other things besides your anxiety.

7. When you exercise, your heart contracts more frequently, increasing blood flow to the brain and triggering changes in those feel-good chemicals. These changes also improve mood and confidence. Furthermore, exercise can also help build resilience by increasing your ability to tolerate stress.

8. Exercise activates the areas in the brain that control how we think and act. As a result, physical activity can enhance your concentration and productivity.

9. Exercise improves your ability to get the quality, restorative sleep that you need to recharge your mind and body.

One meta-analysis study found that people with anxiety disorders who reported high-level physical activity were better protected against developing anxiety symptoms than those who reported low physical activity. Other studies point to the effectiveness of all types of exercise from tai chi to high-intensity interval training. Overall the research indicates that people experienced improvement no matter which types of activity they tried. Even general physical activity is helpful. The important takeaway of these studies is to try different activities and keep doing them over time.

Overall, there are many benefits to how exercise can help reduce your anxiety. If you’ve never been a fan of exercise, start small and over time, increase the intensity and duration. Make a commitment to yourself to exercise on a regular basis. Eventually, I hope you make exercise a non-negotiable in your life.

If you’re looking for help with your anxiety, please contact me to schedule a free 15-minute phone consultation.