Anxiety: Benefits of Exercise

Being anxious is a normal human emotion. It’s natural to have anxiety when you’re unsure about something, be it a person, place, thing, or a situation. However, having anxiety unnecessarily can be bothersome and may intervene in your life matters. 

To deal with anxiety, you may consider ordering anti-anxiety medicines from medambien for rapid relief. But let’s consider exercise first. With regard to anxiety, exercise may sound irrelevant, but it’s not. Many psychologists believe that training is crucial for your brain. Working out regularly improves blood circulation, enhances your brain activity and promotes mental health. Physical activity can help relieve anxiety symptoms by decreasing stress levels in your body. This particularly helps when high-stress levels make you feel exhausted and burned out.

How anxiety and exercise are linked together?

Many psychologists believe 10 minutes of exercise is enough to ease your anxiety. Walking for 10-15 minutes daily may be as good as taking an aspirin tablet for headaches. Some psychological studies show that exercise can bring a rapid positive change in depressed people. Though these effects are temporary, consistency in your exercise regime can turn the temporary benefits into long-term fitness. 

Evidence also shows that exercise lowers the risk of mental health problems. Physically active people tend to have better endurance than people who have a sedentary lifestyle. A psychological study found that people who did regular workouts decreased the risk of developing depression or an anxiety disorder by 25-30 percent. Exercise strengthens your body and mind, so you don’t easily break under pressure. 

Another important factor that plays a significant role in anxiety is stress. You can easily become stressed in your daily life. It may be due to academic performance, family matters, personal issues, relationship problems, work, financial conditions, health issues, social life, and peer pressure. When your brain is under stress, your body feels it too. This is where anxiety creeps in and triggers your fight-or-flight response as a defence mechanism. Exercise helps you by reducing stress in your body, which loosens you up. You feel relaxed and calm after a good stretch. Getting up early in the morning and starting your day by working out for 10-15 minutes has similar anti-anxiety effects as the medication. 

Therapeutic effects of exercise 

  1. Exercise releases endorphins. Endorphins are neurotransmitters responsible for feelings of happiness and joy. These brain chemicals alleviate mental stress caused by anxiety and other negative thoughts. The more you exercise, the better and the more relieved you feel. Aerobic workouts such as brisk walking, jogging, hiking, and playing sports like tennis, badminton, or basketball prove to be most effective in stimulating endorphins. This effect is commonly known as a “runner’s high”. 
  2. Exercise reduces tension in the body. Unreleased tension usually triggers the body’s flight-or-fight response causing restlessness and anxious behaviour. During training, your body uses that adrenaline rush to burn calories instead, which otherwise makes you fidgety and reckless. In this way, a good workout helps regulate your stress levels effectively and adequately. 
  3. Doing exercise regularly increases blood circulation in your body, including the brain. The brain gets more oxygen and nutrients from the blood. Good blood circulation not only boosts brain performance but also strengthens the brain against several mental disorders. 
  4. Regular exercise improves metabolism. Your gut health is directly linked to your mental health. Poor metabolic activity can lead to metabolic disorders. Symptoms of metabolic syndrome include high cortisol (stress hormone) levels, chronic anxiety and depression. Therefore, working out helps alleviate anxiety by boosting your metabolism. 
  5. An exercise is a form of physical therapy. Working out helps distract you from negative and harmful thoughts. It helps redirect your focus on your effort and its results. You feel better and more optimistic about yourself and your surroundings. 
  6. Exercising daily boosts your mood. The happy hormones (dopamine and serotonin) released during physical activity reduce your general anxiety and depression symptoms. You feel cheerful, open, and motivated. As a result, you become more confident and self-assured. 
  7. Daily physical activity also helps you sleep better, which otherwise may be difficult due to high levels of stress, anxiety, and depression. It may also lead to insomnia. Several studies show that exercise is beneficial in treating sleeping disorders, including insomnia. Exercise improves coordination by relaxing your muscles so you can have better control over your body and, eventually, your daily life.  

Exercise is a proven way to relieve mild symptoms of anxiety and depression. However, exercise is not a long-term solution for anxiety and panic disorders. Exercise combined with psychotherapy, anti-anxiety medications, and a suitable diet is used for long-term treatment. 

How much exercise do you need daily? 

According to the Department of Health and Human Services, most healthy adults need to do at least 20 minutes of moderate aerobic exercise every day. For robust physical activity, the minimum time is 10 minutes per day. You can also alter between moderate and vigorous exercises for a full-body workout. Some easy-to-do moderate aerobic exercises include walking, jogging, gardening, playing with pets, and beginner yoga. If you want to challenge your stamina and endurance, then go for more strenuous exercises like running, speed cycling, swimming, and playing basketball, badminton, or baseball. Also, do strength training targeting all your muscles at least twice weekly. 

Exercise is like a dessert for the body; the more, the better. However, you should be careful not to overwork your muscles with long hours of workouts without any breaks. This is particularly important for starters or people who are not used to regular physical activity. Suddenly working your muscles way too much can strain or even damage them.  

Develop your exercise schedule slowly. Start with mild exercises for smaller periods. Let your body get accustomed to the change. Then gradually increase the length of your time interval along with the intensity of your workout accordingly. 

Conclusion

Exercise can help you relieve stress and everyday anxiety symptoms. Exercise also improves your mood and sleeping habits, two things that are certainly affected by anxiety. You need to be consistent in your workout regime for results. Make your workout a fun and relaxing activity so that you can unwind and relax after a long exhausting day.