Nearly everyone experiences occasional anxiety. However, if you suffer from a clinical anxiety disorder such as panic disorder, obsessive-compulsive disorder or generalized anxiety disorder, you experience persistent feelings of anxiety and worry that don't go away on their own. While anxiety is typically treated with a combination of medication and psychotherapy, lifestyle changes, such as implementing a regular aerobic exercise program, can also be helpful.
Facts
According to the National Institute of Mental Health, approximately 40 million American adults are affected by an anxiety disorder each year. Symptoms of anxiety differ from person to person but typically include feelings of intense or irrational worry, a dread of normal, everyday activities and specific fears of people, places or things. The American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders classifies several main types of anxiety disorders, including generalized anxiety disorder, specific phobias, panic disorder, obsessive-compulsive disorder and post-traumatic stress disorder. Anxiety disorders are usually treated with a combination of medications, such as antidepressants or anti-anxiety drugs, and psychotherapy, including cognitive behavioral therapy. But lifestyle changes such as exercising, eating right, avoiding alcohol and caffeine and getting enough sleep can also be beneficial for alleviating anxiety, according to the Mayo Clinic.
Aerobics
Aerobic exercise helps encourage a positive mood, alleviates stress and tension, and promotes the release of specific feel-good neurotransmitters and endorphins in your brain. These neurotransmitters and endorphins may have a beneficial effect on anxiety by decreasing feelings of stress and promoting more restful sleep, among other benefits. For some people, regular aerobic exercise may even work as well as medication in alleviating anxiety, according to the Anxiety Disorders Association of America.
Types of Exercise
To reduce anxiety, it may not matter what type of exercise you choose as long as you do some form of aerobic fitness. According to the Mayo Clinic, any type of exercise that gets you moving is a good start. If you spend significant time indoors, try an exercise that will provide you the opportunity to get fresh air, which can also help improve your mood. Running, swimming, walking, skating or group sports can all have a positive impact on anxiety. Aim for at least 30 minutes of exercise five times a week for the most beneficial results.
Warning
Aerobic exercise should not be used as a substitute for your doctor or mental health care provider's advice. Do not stop taking any prescribed anxiety medications if you start an exercise program, unless directed to do so by your doctor. Consult your doctor before beginning an exercise program.
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