How Exercise Can Help Ease Anxiety and Improve Mental Health
Anxiety affects millions of people every year, and for many, it can feel like a constant uphill battle. While traditional treatments like therapy and medication play important roles in managing anxiety disorders, lifestyle choices like physical activity are becoming more recognized for their positive effects on mental health. Exercise, in particular, is often recommended by mental health professionals as a practical, low-cost, and accessible method to reduce symptoms of anxiety. But what does the science say, and how do you find the right balance for your lifestyle?
What Does Anxiety Feel Like?
Everyone experiences anxiety differently, but it typically involves persistent feelings of worry, restlessness, or fear. It can cause physical symptoms like a rapid heartbeat, tense muscles, trouble sleeping, or gastrointestinal issues. According to the Anxiety & Depression Association of America, anxiety disorders are the most common mental illnesses in the United States, affecting over 40 million adults each year. For some, anxiety is manageable, but for others, it can severely disrupt daily life. Understanding that it goes beyond just feeling “nervous” is the first step toward finding relief.
Where Exercise Fits into the Picture
Exercise can reduce anxiety in a number of ways. It prompts the brain to release endorphins, often called “feel-good” chemicals. These natural mood boosters can help calm your mind and reduce stress. Physical activity also lowers cortisol levels—the hormone most associated with stress—and improves sleep quality, both of which are crucial for those dealing with anxiety. Additionally, exercise helps people feel more in control of their bodies, which can contribute to better self-esteem and confidence.
The hippocampus, a part of the brain linked to emotion regulation, has also been shown to grow with regular aerobic exercise. This brain activity supports emotional resilience and is associated with reduced anxiety symptoms, as shown in studies by Harvard Medical School and other research institutions.
What Types of Exercise Are Most Helpful for Anxiety?
You don’t need to become a marathon runner to reap the mental health benefits of exercise. Overdoing it can have the opposite effect and become an added stressor. The key is finding something that fits your life and your interests.
- Walking or light jogging: Even a 15-30 minute walk a few times a week has been shown to improve mood.
- Swimming and cycling: Low-impact aerobic activities that get your heart rate up without overwhelming your body.
- Yoga: A great option for calming the nervous system and connecting the mind and body through controlled breathing and movement.
- Strength training: Lifting weights or using resistance bands can help release tension and boost confidence.
- Tai Chi or Qigong: Gentle martial arts that combine flowing movements with deep breathing, helping reduce mental and physical stress.
Remember: the best form of exercise is one you can stick with. Consistency matters more than intensity.
How Often Should You Exercise to Reduce Anxiety?
The general recommendation for mental health benefits is about 150 minutes of moderate-intensity aerobic activity per week. That breaks down to just 30 minutes a day, five days a week. But if that seems overwhelming, start small. Even 10 minutes a day can make a meaningful difference. If you’re new to exercising or dealing with a more severe form of anxiety, consult your physician or a mental health provider before starting a new routine.
Potential Downsides to Be Aware Of
While exercise is widely beneficial, it’s important to note that not everyone experiences the same positive effects. Some people might become obsessed with working out as a way to control their emotions or bodies, leading to unhealthy patterns. Others may feel discouraged if they can’t meet certain physical goals, which can worsen self-esteem issues. The point of exercising for mental health isn’t perfection or performance—it’s feeling better, not doing more. Listen to your body and take breaks when needed.
Pairing Exercise with Other Forms of Treatment
Exercise is a great tool, but it’s not a complete solution for anxiety, especially in more moderate to severe cases. That’s why combining it with other strategies, like talk therapy, medication, or TMS therapy, can lead to more lasting results. Cognitive Behavioral Therapy (CBT), mindfulness, and even group support can add another layer of strength to your mental health toolkit. The right combination of approaches depends on your individual needs and how your anxiety affects your life.
Finding What Works for You
Everyone’s journey with anxiety looks different. What works for one person may not be the answer for someone else. The most important thing is that you try, and that you ask for help if you’re struggling to manage symptoms. Start with something small, like walking your dog or dancing around your kitchen, and see how you feel afterward. If it lifts your mood or gives you a small sense of control, that’s a win.
If you’re unsure where to begin or need more guidance, talk with a licensed provider who understands mental health from every angle. At Prime Behavioral Health, we help people in Southlake, TX and the surrounding areas take steps toward recovery with compassion and proven treatment options.
Ready to Take the First Step Toward Relief?
You don’t have to figure this out alone. Call Prime Behavioral Health at 817-778-8884 to learn how we support individuals with anxiety through personalized care. Whether it’s therapy, TMS, or just finding your starting point, we’re here to help you build a plan that works for your life.