Exercise Beneficial for Anxiety

A recent study showed that exercise is beneficial for anxiety associated with chronic illnesses, such as heart disease and cancer. Individuals in the study, who were part of the group that did exercise, reported, on average, a significant 20% reduction in anxiety symptoms compared to the group who did not exercise.

What Type of Exercise and How Much?

No personal trainers needed. Not that that’s a bad idea, but the point is that exercise,  as simple as walking or lifting dumbbells, can be effective – simple exercises that any one can do on their own.  Outcomes were also similar regardless of age and gender.

What seems more important in this case is the amount of time spent exercising and the frequency exercise is performed. Exercises sessions that were at least 30 minutes proved more effective and exercising at least 3 to 4 times per week is advisable to maintain beneficial effects.

What Types of Illness Were Positively Affected?

Exercise was shown to significantly reduce anxiety in individuals with cardiovascular diseases, cancer, chronic pain, fibromyalgia, psychological illnesses like depression and panic disorder, and pulmonary diseases.

Why Does Exercise Help Anxiety?

Exercise promotes the release of endorphins, chemicals that bind to neuro-receptors in our brain. Think of the effect morphine can have. This is why athletes often talk of the “natural high” they experience from exercise. Endorphins are thought to help relieve pain, enhance the immune system, relieve stress and delay the aging process. Even things like meditation, acupuncture and deep breathing can release endorphins within our bodies naturally.

Exercise increases the flow of oxygen-rich blood to the brain. Oxygenation improves the function of the brain, resulting in better focus, concentration and memory.

Exercise helps the brain build new cells. And the areas of the brain where it tends to build these new cells are involved in memory and mood function, which helps explain it’s positive impact on anxiety. Not only does physical activity help form new brain cells, it also aids in the protection of existing brain cells.

Are you affected by anxiety associated with a chronic illness? Exercise provides an effective, natural, non-pharmaceutical option, with minimal risk of adverse effects. What activities do you enjoy doing that will get you moving, get you active?