Generalized anxiety disorder, or GAD, is excessive or exaggerated anxiety over everyday events and activities. This feeling is often disproportionate to the situation at hand. Even incidents that shouldn't normally elicit such a response give way to anxiousness, unease and, sometimes, fear. But this condition doesn't simply stop with your thoughts; many people experience physical reactions that can include nausea, diarrhea, muscle tension, muscle aches, shortness of breath and rapid heartbeats. Although most medical professionals recommend medications and psychotherapy to ease both the mental and physical implications of GAD, you can also benefit from certain lifestyle changes, such as getting regular exercise.
Exercise
Exercise has long been considered an effective method of managing stress. It triggers the release of endorphins, serotonin and other chemicals in the brain known to ease tension and relieve pain. It also increases your body's temperature, which can calm your nerves. These bodily reactions can positively affect the excessive or exaggerated anxiety associated with GAD.
Selection
Almost any physical activity can prove beneficial, so choose an athletic pursuit you not only enjoy but will also stick with for the long-term. Biking with the family, walking with a friend or swimming laps in a pool can all help to lessen the impact of anxiety on your day-to-day life. Getting involved with a sport such as soccer, tennis, racquetball, basketball or cross-country skiing is another option. As long as you like the activity, and it gets the heart pumping, it can help your condition.
Timing
While any increase in physical activity can help to improve your mood and lessen the impact of anxiety, a good goal is at least 30 minutes of physical activity three to five days a week, advises MayoClinic.com. But don't let this suggestion keep you from going for shorter walks or bike rides. Even 10-minute intervals of your chosen athletic pursuit can have a positive effect on your mental well-being. You may also need less exercise if your kick up the intensity of your workout. Instead of going for a leisurely bike ride, pick up the pace or rack up the resistance to get the most out of your pedaling.
Recommendation
Just because exercise can take the edge off anxiety doesn't necessarily mean it can be used as a substitute for traditional treatments. You still need to follow your doctor's recommendations if you hope to manage generalized anxiety disorder.
