Researchers Reveal Which Exercise Is the Best To Relieve Chronic Anxiety

Researchers Reveal Which Exercise Is the Best To Relieve Chronic Anxiety

intensive exerciseAnxiety

Studies show that intensive exercise can help relieve symptoms of chronic anxiety. Of course, this doesn’t mean training provides a universal answer for mental health problems. Many other factors contribute to anxiety, such as stress levels, eating habits, brain chemistry, careers, and home life. However, exercising can provide a buffer against the stresses of modern life.

Anxiety often makes people feel paralyzed or afraid for no apparent reason. This feeling can strike unexpectedly, making them feel like they have no control over their mind. Exercise helps to boost confidence and release built-up tension, which eases anxiety temporarily. Over time, these cumulative effects can lead to increased mental resilience and perhaps total relief of anxiety.

How Intensive Exercise Helps Relieve Chronic Anxiety

Chronic anxiety doesn’t discriminate; it can affect anyone at various stages in life. Since our brains haven’t fully evolved for this modern world, many people experience anxiety. We’re no longer scanning the horizon for predators, but we have many other problems to worry about.

Since we live more sedentary lifestyles than our ancestors, these stresses accumulate in our bodies. Over time, it overwhelms our nervous systems and can cause chronic anxiety. However, perhaps we should look to the past to answer our mental health epidemic. Moving our bodies can reduce anxiety because it provides an outlet for excess energy.

Research shows that intensive exercise such as aerobic activities can help treat anxiety. High-intensity workouts may include running, biking, dancing, brisk walking, or swimming. It’s essential to choose something you can stick with long-term to reap the full benefits.

intensive exercise

How Working Out Can Help Alleviate Anxious Feelings

Exercising helps relieve anxiety by:

  • Take the attention off your thoughts and onto an activity.
  • Reducing muscle tension, where most anxiety and stress get stored.
  • Increasing your heart rate, which alters brain chemicals. Intensive exercise floods the brain with neurotransmitters such as serotonin, gamma-aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and endocannabinoids.
  • Activating frontal regions of the brain govern executive function, including the amygdala. Exercise helps strengthen neural circuits in this part of the brain, effectively reducing anxiety.
  • Increases self-efficacy, which makes a person less prone to anxious feelings.

Best Intensive Exercise to Reduce Anxiety Symptoms

So, you know that intensive exercise can help you feel less anxious and more relaxed. However, choosing the best exercises to relieve anxiety is not always easy. Luckily, experts have found that a few exercises reign supreme when easing anxious feelings.

  • Running boosts norepinephrine, a neurotransmitter that increases focus and alertness. It also releases endorphins, feel-good hormones responsible for the “runner’s high.” It can also enhance mental clarity because of increased oxygen in the prefrontal cortex. After just one running session, were notable but increased with regular exercise.
  • Hiking or walking in the woods. When you’re surrounded by nature, it’s easy to forget about all the daily worries. Green spaces have been proven to lower anxiety, blood pressure, and heart rate because nature soothes the senses. In a Japanese study published in Environmental Health and Preventive Medicine, researchers told participants to walk in either a forest or city for 20 minutes. They found that those who’d walked in the woods had lower cortisol than those who went on an urban walk.
  • Yoga combines breathing techniques with specific postures to calm the mind and reduce stress. While some types of yoga are slower-paced, others offer intensive exercise. In 2012, a research team studied the impact of yoga on anxiety and stress. They reviewed trials and published the results in Alternative Medicine Review. In 25 of the 35 studies, participants noticed a significant decline in anxiety and stress levels after yoga practice.

Since many people don’t like taking anxiety medications, exercise provides an excellent natural remedy. The list above isn’t exhaustive by any means but can offer some ideas for a workout routine. In addition to intensive exercise, other lifestyle changes can ease chronic anxiety.

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