Anxiety and stress can be found wherever you look. Many people seek therapy for anxiety disorders, post-traumatic stress disorder (PTSD), and other mental health issues.
While therapy methods like psychoanalysis, cognitive-behavioral therapy (CBT) and integrative therapy are effective for many, adding physical exercise to your treatment plan can make a big difference in your mental well-being.
Research has consistently shown that exercise can treat anxiety, reduce stress and alleviate depression and anxiety symptoms.
The Science Behind Exercise and Anxiety Reduction
Studies show exercise has a profound impact on mental health. Exercise affects neurotransmitters like endorphins, dopamine and serotonin, all of which play a big role in mood regulation and stress reduction. According to the National Center for Biotechnology Information (NCBI), exercise programs for people with anxiety disorders can lead to significant improvement in anxiety symptoms (Effects of Exercise and Physical Activity on Anxiety).
Harvard Medical School says regular physical activity is effective in managing anxiety symptoms. Aerobic exercise can improve emotional resilience and cognitive function (Can exercise help treat anxiety?).
How Exercise Reduces Stress and Anxiety
Stress Hormone Regulation
When we experience stress, our bodies release cortisol and adrenaline. High levels of these hormones can cause anxiety, restlessness and difficulty concentrating. Moderate exercise helps regulate these stress hormones and calm our minds. Research from the Mayo Clinic shows physical activity manages stress by lowering cortisol levels and relaxing us (Exercise and stress: Get moving to manage stress).
Endorphin Boost
Endorphins, our body’s “feel good” hormones are released during exercise. They are natural painkillers and mood boosters that help us feel more relaxed and content. Aerobic exercise like running, swimming and cycling is particularly good for increasing endorphin levels.
Improved Sleep Patterns
Anxiety and stress can disrupt sleep, leading to fatigue and worsening mental health. Regular exercise helps regulate sleep patterns by reducing anxiety symptoms and promoting deeper sleep.
Brain Function Enhancement
Exercise grows new brain connections and improves brain function. This is particularly helpful for people with mental health issues as it improves problem solving skills, memory and emotional regulation.
Reduction in Physical Symptoms of Anxiety
Anxiety manifests physically as rapid heartbeat, high blood pressure, muscle tension and shortness of breath. Exercise regulates heart rate, lowers blood pressure and relaxes major muscle groups and eases these symptoms.
Types of Exercise for Anxiety and Stress
While all physical activity is beneficial, some exercises are more effective for managing anxiety and stress. Aerobic exercise like jogging, brisk walking, cycling and swimming increases heart rate and releases endorphins. Moderate intensity exercise for at least 30 minutes most days of the week can reduce anxiety symptoms. Strength training which involves resistance exercises targeting major muscle groups can boost self confidence and mood while regulating stress hormones and improving sleep quality.
Yoga and progressive muscle relaxation combines physical exercise with mindfulness, breathing exercises and systematic relaxation. Yoga can lower cortisol levels, reduce stress and calmness. Tai Chi is a slow meditative exercise that incorporates deep breathing and controlled movements that helps improve mindfulness and reduce stress. Outdoor activities like hiking, walking in parks and nature-based sports also promotes relaxation and reduces anxiety.
Creating an Exercise Routine for Anxiety Management
For exercise to be effective in anxiety and stress therapy, it should be part of a routine. Here are the steps to create an effective exercise program:
- Start small: Healthy adults should aim for at least 150 minutes of moderate intensity exercise per week. Start with short sessions like 10 minute walk and gradually increase duration and intensity.
- Find activities you enjoy: Consistency is key to reaping the mental health benefits of exercise. Choose activities you like whether it’s dancing, swimming or yoga.
- Listen to your body: Overexertion can lead to burnout and stress. Exercise regularly at a pace that feels right for your body and mental well-being.
- Incorporate progressive muscle relaxation: Combining physical exercise with relaxation techniques can enhance stress reduction. Progressive muscle relaxation where different muscle groups are tensed and relaxed systematically can be helpful for anxiety relief.
- Stay accountable: Having an accountability partner whether it’s a friend, therapist or fitness coach can help maintain motivation and consistency in your exercise routine.
Exercise and Therapy
While physical activity has many mental health benefits, it’s most effective when combined with professional therapy. Joseph Ege, LCSW therapy sessions are tailored to help you integrate exercise into your self-care routine while addressing deeper psychological issues. If you’re managing anxiety disorders, PTSD or general stress, a holistic approach that combines therapy and exercise can lead to long term emotional resilience.
Prioritize Mental and Physical Health
Exercise is a powerful tool in anxiety and stress therapy. From regulating stress hormones and improving cognitive function to reducing anxiety symptoms and sleep, physical activity has many mental health benefits. Combining exercise with therapy can improve overall well-being and make life’s challenges more manageable with confidence.
For a comprehensive approach to mental health that includes therapy, self-care and exercise, Joseph Ege offers guidance in a safe space. Schedule a consultation at one of our Manhattan offices in Flatiron or Greenwich Village to learn more about exercising your way to mental health.
By prioritizing both mental and physical health, you can achieve long term healing and growth and live a balanced life.