About 40 million American adults suffer from an anxiety disorder, according to the Anxiety Disorders Association of America. Although anxiety disorders can be effectively treated, only about 1/3 of those affected seek treatment. One form of treatment is exercise. It releases endorphins, which are chemicals in your brain that help reduce stress and improve sleep. In some cases, exercise can be just as effective as medication.
Anxiety Symptoms
Experiencing anxiety is a normal part of life, for instance, worrying about bills, a social situation such as public speaking or losing a loved one. However, if you have an anxiety disorder, you suffer from constant worry and distress without any apparent cause. You may suffer panic attacks, develop irrational fears, avoid social situations or suffer from recurring nightmares. An anxiety disorder can significantly impact your daily life and your health.
Aerobic Exercise
This form of exercise elevates your heart rate and oxygen consumption and includes activities such as swimming, running, walking or cycling. According to a study published in the journal "Behaviour Research and Therapy" in 2004, aerobic exercise can help reduce generalized anxiety disorder as well as anxiety sensitivity, which is a precursor to panic attacks and panic disorders. A 2010 study conducted by the University of Georgia revealed that aerobic exercise reduced anxiety in patients with chronic illness by 20 percent.
Yoga
According to Harvard Health Publications, researchers have been investigating yoga and other stress-reduction techniques as possible treatments for anxiety and depression. Yoga involves doing a serious of poses called asanas in combination with breathing techniques and meditation. It helps to relieve anxiety by influencing the stress-response systems in your body and reducing your heart rate, blood pressure and respiration. It can also increase heart rate variability, which Harvard says is an indicator of your body's ability to cope with stress in a more flexible way.
Tai Chi
This form of exercise is a part of traditional Chinese medicine and involves slow, fluid movements, meditation and deep breathing to improve the flow of energy, or qi, through your body. It helps to bring your body, mind and spirit into balance and enhances physical and emotional well-being, says the University of Maryland Medical Center. Like yoga, tai chi acts on the sympathetic nervous system and can help to lower heart rate and blood pressure and induce relaxation.
References
- Anxiety Disorders Association of America: Understanding Anxiety is the First Step in Getting Your Life Back
- Anxiety Disorders Association of America: Exercise for Stress and Anxiety
- Behaviour Research and Therapy: Effects of Aerobic Exercise on Anxiety Sensitivity
- Science Daily: Regular Exercise Reduces Patient Anxiety by 20 Percent, Study Finds
- Harvard Health Publications: Yoga for Anxiety and Depression
- University of Maryland Medical Center: Tai Chi
