If you suffer with anxiety, you are probably all too familiar with the debilitating effect it can have on your day-to-day functioning. The mental anguish, chronic worrying and physical symptoms can seriously affect your quality of life. Getting active, however, can have a major positive impact on getting control of your anxiety symptoms, especially if you haven't been exercising previously. Whether caused by your job, family or another personal situation, vigorous exercise, in particular, can reduce the effects of anxiety in your life.
Misconceptions
Exercise affects your body in many ways. Some of the most noticeable include deeper breathing, a faster heart rate and sweating. Although most people would consider these positive signs that you're getting a good workout, you may find these effects unpleasant if you have anxiety -- that's because these effects are similar to what you can experience during anxiety attacks. However, exercise does not cause the mental anguish that anxiety causes. In fact, exercise eases anxiety and even depression.
Reducing Anxiety
Exercise can have a substantial impact on your anxiety level. In fact, people who exercise regularly are less likely to have anxiety and depression than those who are inactive, according to the Anxiety Disorders Association of American. Taking part in exercise releases endorphins that can help you feel better both mentally and physically. In addition, working out increases your body temperature, inducing a sense of calm, according to MayoClinic.com. Another solid selling point for exercise is that it gives you something to focus on other than the issues causing anxiety.
Benefits of Vigorous Exercise
Although any physical activity can produce benefits, vigorous exercise, in particular, offers advantages if you're dealing with anxiety. The Anxiety Disorders Association of American reports that individuals who regularly engage in vigorous physical activity have a significantly lower chance of developing anxiety disorders or depression for the next five years. A study published in 2007 in "Psychophysiology" found that, after vigorous running, participants who were runners previously had less anxiety post-exercise than those who were unaccustomed to running. These findings support the theory that regular vigorous exercise has a long-term effect on anxiety management.
Exercise Options
Vigorous exercise requires more energy and physical effort than less intense activities, such as walking. Exercises that burn seven kilocalories a minute are considered vigorous, according to guidelines from the Centers for Disease Control and Prevention and the American College of Sports Medicine. Such activities include running, step aerobics, circuit training and biking at a speed faster than 10 mph. Before trying out these exercises, however, you should consult your doctor to make sure it is safe to do so. If you're new to working out, you likely need to begin at a more moderate pace and work your way up.
References
- MayoClinic.com; Depression and Anxiety; Exercise Eases Symptoms; October 2009
- Anxiety Disorders Association of America: Exercise for Stress and Anxiety
- Psychophysiology; The Effects of Vigorous Exercise on Anxiety, Heart Rate, and Alpha Activity of Runners and Nonrunners; Stephen H. Boutcher and Daniel M. Landers; January 2007
- Centers for Disease Control and Prevention: General Physical Activities Defined By Level of Intensity
