Best Ways To Exercise For Anxiety

Medically reviewed by Melissa Guarnaccia, LCSW
Updated October 10, 2024by BetterHelp Editorial Team

Anxiety and depression can significantly impact your mental health and daily life. Seeking medical advice, diagnosis, and treatment is often the best way to decrease anxiety symptoms. Lifestyle changes like starting a regular exercise routine may also help decrease anxiety.

For example, you might begin attending aerobic exercise classes or doing at-home exercises for anxiety, depression, and overall well-being.

This article explores what anxiety is, the potential benefits of exercise for anxiety, and resources to help you begin addressing any anxiety and depression symptoms you might experience.

Getty/PeopleImages
Discover how exercise might play a role in managing anxiety

What is anxiety?

Anxiety disorders are the most common type of mental illness today, estimated to affect 19% of U.S. adults. Symptoms can range from mild to severe and have the potential to negatively impact a person’s daily functioning, relationships, work, school, home life, and overall mental and physical well-being. There are various methods available for treating anxiety. While it’s recommended that you seek professional treatment if you’re experiencing symptoms, there are certain lifestyle changes that your healthcare provider may also suggest to help you manage them. 

First, the American Psychological Association defines anxiety in general as “an emotion characterized by apprehension and somatic symptoms of tension in which an individual anticipates impending danger, catastrophe, or misfortune.” While it’s normal for most everyone to experience anxiousness from time to time, they can come to qualify as a clinical disorder when they are persistent, out of proportion to the situation, cause distress, or negatively impact daily life and functioning. There are various types of clinical anxiety disorders. Generalized anxiety disorder (GAD) is one of the most common, which is characterized by a frequent or even constant feeling of anxiety or dread. Other common disorders include specific phobias, social anxiety disorder, panic disorder, and separation anxiety disorder.

Research on exercise and reducing anxiety symptoms

There’s a wealth of available research to support the theory that regular cardiovascular exercise can help decrease symptoms of anxiety. For example:

  • A 2020 study reports that physical activity appears to safeguard against the development of anxiety disorders and significantly reduce symptoms in those who have been diagnosed.
  • Another study from the same year found that regular exercise can decrease symptoms of anxiety in elderly populations as well.
  • A 2023 study suggests that getting the recommended amount of exercise may be able to decrease anxiety symptoms at rates similar to or even greater than other interventions.

Remember, it’s typically recommended that you meet with a qualified healthcare provider first if you’re experiencing symptoms of a mental health condition. 

The science behind the mental health benefits of exercise

So why does there seem to be such a powerful association between exercise and anxiety? There are a variety of possible reasons. First, the experience of anxiety is associated with a rise in levels of the stress hormone cortisol. These levels increase in our bodies naturally in response to a perceived threat to help us respond to it. In someone with anxiety, however, cortisol levels may be elevated much of the time as a result of their symptoms. Exercising is a natural way to decrease these levels of cortisol in one’s system.

Research has also found that physical activity “can help you think, learn, problem-solve, and enjoy an emotional balance” because it can improve cognitive function. In other words, exercise can contribute to brain health which can make it easier for you to emotionally control and manage difficult feelings.

Finally, studies show that regular exercise can also “help you fall asleep more quickly and improve sleep quality.” Since sleep disturbances are common in those with anxiety and can exacerbate symptoms, getting better sleep can help those with such a disorder—and exercise can be the key to unlocking it.

Movement to help anxiety symptoms

Different bodies work in different ways, and you may also prefer some forms of exercise over others. That said, studies suggest that some of the following forms of exercise may be more effective when it comes to helping decrease symptoms: 

  • Aerobic exercise refers to physical activity that increases heart rate and breathing. Examples include jogging, cycling, skating, swimming, and dancing.
  • Yoga, which is a combination of stretching and breathing has its origins in the cultural and religious traditions of India. Although yoga does involve movement, its purpose is centered on mindfulness, not exercise—and mindfulness has been shown to help decrease symptoms of anxiety.
  • Outdoor exercise, which research suggests, can lower anxiety levels because of the combined health benefits of getting active and spending time in nature. Examples include skating, hiking, surfing, and even walking or running in the park.

While these can be useful suggestions, the type of exercise that works best for your mental health and well-being is usually the type that you enjoy and can stick with regularly. It may also be helpful to consult with a healthcare provider before making significant changes to your exercise routine.

Caption
Discover how exercise might play a role in managing anxiety

Other lifestyle changes that may help

Adding regular exercise into your routine isn’t the only lifestyle adjustment that may help reduce symptoms. Cultivating a strong social support network is another that can be helpful, as a study conducted during the height of the COVID-19 pandemic shows. It followed college students who developed symptoms of anxiety during quarantine, and it found that “the material and emotional support provided by significant others” helped them overcome difficulties and reduce the severity of their symptoms.

Finally, the effect of one’s diet on mental health has also been widely studied. As reported in an article published by Harvard Medical School, eating a balanced diet that includes plenty of fruits, vegetables, and whole grains and is limited in processed foods, alcohol, and caffeine “can help relieve anxiety.” It also notes that 95% of serotonin receptors are found in the lining of the gut, which may be why a healthy diet can play such an important role in mental health. Before you make any significant changes to your diet, it may be wise to consult with your doctor or nutritionist.

Recommended treatments 

If you’re experiencing symptoms, it’s recommended that you meet with a healthcare provider for an evaluation. Only a qualified professional can provide a clinical diagnosis, and they can also recommend a treatment plan that’s best for you. In general, however, treatment is usually some form of psychotherapy, sometimes in combination with medication. Cognitive behavioral therapy (CBT) in particular is a common methodology for anxiety since it’s based on the concept of learning to recognize and then shift distorted thought patterns that may contribute to feelings of anxiety and distress.

Some people find the prospect of meeting with a mental health professional in person to be intimidating or nerve-wracking. Others may have difficulty traveling to and from appointments or may not have many providers in their area. In situations like these, online therapy can represent a viable alternative. Numerous clinical trials have demonstrated online therapy to be helpful for anxiety. With a virtual therapy platform like BetterHelp, you can get matched with a licensed therapist who you can meet with via phone, video call, and/or in-app messaging for support in the challenges you may be facing.

Takeaway

A wealth of research suggests that getting regular exercise can help an individual cope with anxiety. If you're experiencing symptoms of an anxiety disorder, it’s usually recommended that you meet with a qualified healthcare provider for advice on the best course of treatment for you. It may also help to discuss your symptoms with a therapist, whether in person or online. Take the first step toward getting support with anxiety and contact BetterHelp today.
Regulate anxiety in a compassionate environment
The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
Get the support you need from one of our therapistsGet started