If you’re feeling anxious (and who isn’t these days?), you may want to give exercise a try: A new Swedish study of 286 people suggests that anxiety symptoms can be relieved with physical activity. Symptoms can range from feelings of panic or fear and uncontrollable thoughts or beliefs to heart palpitations, dizziness, and shortness of breath.
Moderate to strenuous exercise was able to help people with moderate to high anxiety reduce their anxiety to low levels. In the study, participants worked out for one hour, three times a week, for 12 weeks. The workouts included a combination of aerobics and strength training. Participants ranged in age from 18 to 65 with an average age of 39. Most had been diagnosed with an anxiety disorder, but some had anxiety symptoms that weren’t attributable to any specific disorder. All had experienced anxiety for at least 10 years.
Researchers also found that the more intensely people exercised, the more improved their anxiety symptoms were. But even people who exercised only moderately were still able to reduce their symptoms.
It’s not known exactly why exercise helps alleviate anxiety symptoms, but experts have a variety of ideas. In this study, the researchers surmised the improvement in anxiety might be driven by at least two factors. First, the workouts were done in a group setting, allowing participants to socialize, which could be therapeutic. Second, exercise might stimulate hormones in the blood that can improve the brain’s ability to, in effect, rewire itself. In this case, it might help the brain become more resilient against anxiety. (Exercise is known to also improve depression.) Still, more research is needed to pinpoint exactly how exercise helps anxiety.
People with anxiety are typically treated with cognitive behavioral therapy (CBT) or prescription drugs. However, scarcity of local CBT or long waiting lists for the therapy are a hindrance for some people seeking treatment. Others may find it difficult to adhere to a drug regimen for several reasons, including adverse effects. According to the researchers, exercise may be a safe alternative that’s effective, inexpensive, easily accessible, and free of side effects.
