Exercise for Anxiety
Anxiety
For some people, emotions affect their health, well-being and self-care abilities. Important self-care activities include eating well and exercise adherence; one of the most common emotions to get in the way of these important activities is anxiety. The latest research from the Anxiety and Depression Association of America shows that 1 in 5 Americans are living with anxiety disorder, making it the most common mental health issue in the United States.
There is a difference between everyday anxiety and anxiety disorders. Our level of anxiety is relative to our body’s distress tolerance as well as our perception of our ability to manage the situation. For some people, the anxiety doesn’t feel manageable but rather overwhelming and all-encompassing. Anxiety disorders can develop from a complex set of risk factors such as brain chemistry, genetics, personality, and significant life events. Women are twice as likely as men to be affected by generalized anxiety disorder (GAD), and GAD often occurs with depression. If symptoms get worse over time or interfere with daily activities, relationships, and work, that could be the sign of an anxiety disorder.
Common physical symptoms caused by anxiety:
Restlessness or trembling, Fatigue, Muscle tension, Sleep disturbances (including restlessness, difficulty falling or staying asleep, or unsatisfying sleep- resulting in poor energy and recovery), Dizziness, Increased heart rate, Sweating, Headaches, and Nausea
What does this have to do with exercise?
Exercise is the suggested holistic approach for the treatment of those with high anxiety sensitivity. Additionally, exercise has been shown to have preventative benefits and is associated with a significant decreased in the occurrence of anxiety disorders. Research demonstrates greater reductions in anxiety among exercise groups than in groups receiving different forms of treatment.
Weinberg, Gould, and Strohle state that there is not a direct cause-and-effect relationship between exercise and diminished anxiety symptoms, and that more research is needed to better understand the connection. Rather, it is likely a combination of psychological and neurobiological mechanisms creating the positive effect; exercise appears to improve mood status which in turn reduces symptoms of anxiety.
Exercise programming and anxiety
Decisions regarding modality, intensity, duration, routine, and regularity are all important and can make a large difference in outcomes.
Modality: Research shows that all modes (aerobic, strength, and flexibility training) are equally effective and produce significant reductions in anxiety, helping to improve feelings of resentment, anger, sullenness, and tension from stress.
Intensity and Duration: Studies show that intensities as low as 30-70% max heart rate for aerobic activities and 30-50% max heart rate for anaerobic (weightlifting) activities reduced symptoms of anxiety. All durations have been shown to reduce anxiety, but greater effects occur with moderate intensity exercise for periods of up to 30 minutes at a time.
Routine and Regularity: Pre-exercise levels of anxiety have been shown to return within 24 hours of exercise, therefor it’s incredibly important to make exercise a regular part of a person’s lifestyle.
Here is a helpful analogy: Exercise is like cartilage; cartilage acts as a buffer between our bones, and exercise can act as a buffer for feelings of anxiety, worry, and stress. Your cartilage must stay in order to mitigate symptoms of pain and arthritis, just like exercise for anxiety….consistency and routine are key.
Questions? Contact Plus Forte today!
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Reference: Miller, A. Emotions in Exercise as an Anxiety Intervention. American Fitness. Fall 2019, pp. 26-34.
