Anxiety is the most common mental illness in the United States, affecting an estimated 40 million adults, suggests the Anxiety Disorders Association of America. While there are several medications on the market which have been developed to help treat anxiety, you can also try treating the disorder through natural ways. One way that has shown promise in reducing the symptoms of anxiety is jogging.
Anxiety Basics
Most people will experience some form of anxiety at some point during their lifetimes. However, for some, anxiety will become chronic and even overwhelming, which is when anxiety becomes a mental health condition. This condition can cause varying symptoms depending on the individual, including an increased heart rate, feeling of impending danger, feelings of doom or panic, increased sweating even when your body temperature is stable, rapid breathing -- in some cases, to the point of hyperventilation --, trembling and a feeling of constant tiredness or weakness. Anxiety can be treated with psychotherapy, medications,or through natural methods like exercise.
Chemicals
One of the primary reasons why exercises like jogging may help ease symptoms of anxiety is the chemicals that are released when taking part in physical activity. When you exercise, your body responds by releasing "feel good" chemicals, such as serotonin, as well as endorphins, which act as natural pain-killers. These chemicals help ease the symptoms of anxiety and can also help reduce the symptoms of depression, which often accompanies anxiety. Jogging also helps decrease the levels of chemicals in your body which cause feelings of anxiety, such as adrenaline and cortisol, suggests the Harvard Health Men's Watch.
Social and Emotional Benefits
Exercises like jogging may also help reduce your symptoms of anxiety through the other benefits you can obtain through the activity. For example, jogging can help you take your mind off of whatever is causing your anxiety as your mind and body focus on both the actions of jogging and your surroundings, especially when jogging outside. Jogging can also become a social activity by jogging with a friend or family member, which can also help with your anxiety.
Recommendations
In order to experience the full benefits of exercise, it's important to get at least the American Heart Association's recommended 30 minutes of exercise most days of the week. You can increase the effects of exercise by either increasing the intensity of your exercise, or increasing the amount of exercise to 300 minutes each week, suggests the Centers for Disease Control and Prevention.
References
- Anxiety Disorder Association of America: Facts and Statistics
- MayoClinic.com; Depression and Anxiety -- Exercise Eases Symptoms; Mayo Clinic staff; Oct. 2009
- Centers for Disease Control and Prevention: Physical Activity
- USA Today; Exercise Helps Fight Anxiety, Depression; Kim Painter
- Psych Central; Exercise Helps To Reduce Anxiety; Rick Nauert
- Harvard Health Men's Watch: Benefits of Exercise – Reduces Stress, Anxiety, and Helps Fight Depression
- American Heart Association: Get Moving!
