According to the National Institute of Mental Health, 6.8 million adults are affected by generalized anxiety disorder. Additionally, an estimated 31.1% of U.S. adults experience at least one anxiety disorder at some point in their lives.
People with generalized anxiety disorder find it difficult to control their worry and stress. This can cause impairment in social and occupational settings, along with everyday life.
How Exercise Can Help
Exercise offers significant relief from anxiety by reducing stress, improving mood, and promoting calmness.
Regular physical activity releases endorphins and serotonin, natural chemicals that act as mood boosters and pain relievers, effectively reducing anxiety symptoms. Additionally, exercise enhances sleep quality, which is often disrupted in individuals with anxiety.
By increasing heart rate and breathing rate, exercise helps alleviate physical symptoms like rapid heartbeat and shortness of breath, fostering a greater sense of bodily control and reducing feelings of panic.
Where to Start
Aim for 30 minutes of exercise a day, three to five days a week, for continual improvement in anxiety symptoms. This can be as simple as a brisk walk or any exercise that you enjoy doing.
But even small bouts of exercise are shown to improve anxiety. Studies found symptoms decreased 5–15 minutes after exercise stopped and continued to decrease for the following 2–4 hours.
In addition, exercise can help to distract you from negative thoughts and feelings, along with providing a sense of accomplishment and control. It can also give you a sense of purpose and help to improve your self-esteem and body image.
Overall, regular exercise can be an effective way to manage anxiety and improve overall mental health. Find an activity that you enjoy and that fits into your lifestyle to be consistent with your exercise routine.
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