Based on the events of the past year, it shouldn’t be surprising to learn that 33% of adults in the US report experiencing anxiety and depression as a result of the COVID-19 pandemic.1 And even more adults, 53% in fact, claimed that their mental health had been negatively affected in 2020.2 This is on top of the already stressful lives that Americans are living due to job stress, family, finances, relationships, etc.
So what are we doing to alleviate and manage all of this anxiety? Historically, treatment options have included therapy, medication, meditation, stressreducing techniques and more. But you might not realize that exercise may be the single best nonmedical solution for preventing and treating anxiety, according to John Ratey, M.D., who writes for the Harvard Medical Journal. Research shows that aerobic type exercise such as a bike ride, dance class, or brisk walk is especially helpful. Which type of exercise you choose doesn’t matter greatly. People with anxiety experienced improvement no matter what exercise they tried.
When it comes to treating anxiety, more exercise is better. Try to get some physical activity every day. 30 minutes is a great target. If you’re just starting out, don’t despair. Some research also shows that just a single bout of exercise can help ease anxiety when it strikes. Even 10-15 minutes can alleviate anxiety symptoms. According to some studies, regular exercise works as well as medication for some people to reduce symptoms of anxiety and depression, and the effects can be long lasting.3 One vigorous exercise session can help alleviate symptoms for hours, and a regular schedule may significantly reduce them over time.
How do you know if you’re experiencing anxiety? The DSM5 defines Generalized Anxiety Disorder as excessive anxiety and worry (apprehensive expectation), occurring more days than not for at least 6 months, about a number of events or activities (such as work or school performance). The individual finds it difficult to control the worry. The anxiety and worry are associated with 3 or more of the following 6 symptoms (note: only 1 in children):
- Restlessness, feeling keyed up or on edge.
- Being easily fatigued.
- Difficulty concentrating or mind going blank.
- Irritability.
- Muscle tension.
- Sleep disturbance (difficulty falling asleep or staying asleep, or restless, unsatisfying sleep).
[There are a few other defining parameters not listed here.]
Why is exercise an effective treatment for anxiety? There are multiple factors:
- When you increase your heart rate through exercise, there are changes in the brain that increase availability of anti-anxiety neurochemicals including serotonin, GABA (gamma aminobutyric acid), BDNF (brain derived neurotrophic factor), and endocannabinoids.
- Exercise activates the frontal regions of the brain which helps control the amygdala, the overreacting system (fight or flight) to real or imagined threats to our survival.
- Exercises decreases muscle tension which contributes to feeling anxious.
- It provides a mental distraction and diversion from the stressful triggers.
- Exercise releases endorphins , natural brain chemicals that enhance your sense of well-being.
- Because exercise increases the physical temperature of your body, your brain can have an easier time winding down when you want to sleep at night.
Because of the vast years of research that have proven and continues to discover new benefits regarding the necessity of exercise for the human body, we should all be engaging in it regularly. Stress and anxiety reduction is another benefit that you should be taking advantage of. Managing stress is an absolutely critical factor in your health and self-care.
1. J Sport Exerc Psychol. 2009 Feb;31(1):128-9
2. Physical activity protects from incident anxiety: A meta-analysis of prospective cohort studies, by Felipe B. Schuch PhD, (Wiley Online Library 2019)
3. Exercise for Mood and Anxiety, Proven Strategies for Overcoming Depression and Enhancing Well-Being, by Michael W. Otto, PhD, and Jasper A.J. Smits, PhD (Oxford University Press, 2011)
Jody Trierweiler has a B.S. in Exercise Science, C.N.C (certified nutritional consultant), is a certified personal trainer and group fitness instructor, hosted 3 seasons of Jody’s FitLife on Comcast, and is currently the fitness expert for “Live In The D” in Detroit. Follow her as jodysfitlife on social media.