Tame Your Anxiety with Fitness
Undoubtedly, the recent coronavirus pandemic presented immense challenges worldwide, marked by the uncertainty, loss, and constant upheaval.
In 2020, the Mental Health Association reported a "staggering" increase in cases of anxiety and depression due to the coronavirus pandemic. But, admits the Anxiety and Depression Association of America, anxiety disorders were already the most prevalent mental illness in the United States before the pandemic, affecting 40 million individuals per year.
Anxiety can arise from various factors that interact with one another, including genetics, brain chemistry, medical conditions, substance abuse, phobias, and trauma. The most common treatment options include counseling, medication, cognitive behavioral therapy, and exercise. Yup, you read that correctly…exercise!
In a large-scale study of almost 200,000 cross-country skiers, Swedish researchers found that being physically active actually halves the risk of developing clinical anxiety over time. Although this study focused on skiing, the researchers claimed that almost any kind of aerobic activity helps protect against excessive worry and dread.
Various other research offers plenty of encouraging evidence proving that exercise can lift our moods and instill calmness. Experiments show that when people start working out, they grow more resilient, happier, and less apt to feel sad, nervous, or angry. “The link between exercise and reduced anxiety is strong,” said Dr. Lena Brundin, a lead investigator of neurodegenerative diseases at the Van Andel Research Institute in Grand Rapids, Michigan.
So how can working out reduce anxiety?
Exercise Alters Brain Chemistry: Exercise stimulates the release of hormones that make you feel better, such as serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA). By helping to balance or increase these neurotransmitters, workouts can improve your mood over time.
Physical Activity Enhances Executive Function: Exercise stimulates the frontal regions of the brain, helping to control the amygdala, which activates the “fight or flight” response when triggered by anxiety, fear, aggression, or anger. It also helps you concentrate better, organize and interpret information, and make decisions faster.
Movement Increases Energy: For those whose anxiety can result in the inability to focus, lowered productivity, or mental paralysis, exercise stimulates blood and oxygen flow to the muscles and the brain, thereby rousing both the body and mind.
Working Out Builds Self Confidence: It bestows feelings of accomplishment and progress, and empowers you to take control of your health.
Fitness Routines Provide Structure: Scheduling and performing regular exercise sessions creates a routine that delivers a welcome structure and a sense of control that can help manage stress and anxiety.
Physical Exertion Improves Sleep: Studies show that regular exercisers enjoy better sleep and feel more rested, which enhances coping skills and physical health.
Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression or anxiety symptoms. But smaller amounts of physical activity — as little as 10 to 15 minutes at a time — may make a difference. We also recognize that many struggle with their mental health, and there is no one size fits all cure. If you are struggling with anxiety or depression, we recommend seeking counsel from a medical or mental health professional.
Click the button below to set up a complimentary assessment if you need a place to start. The Success Studio personal trainers at both Success Studio Ivy and Success Studio North will listen to your needs and create an exercise regimen that will get the serotonin flowing, the anxiety lowered, and the mood happier!