Did you know that exercise can relieve anxiety and depression?

Anxiety is an emotion we often have. When faced with anxiety, we can choose many ways to relieve it. We can reduce anxiety through entertainment, talking with family and friends, consulting a psychologist, etc. In addition, exercise is also a very effective way. Proper exercise can help prevent and improve many health problems, including high blood pressure, diabetes and arthritis. Research on depression, anxiety and exercise in recent years has shown that exercise can also help improve mood and reduce anxiety, and help prevent the recurrence of depression and anxiety [1].

When we exercise, our bodies release energy which helps to relieve stress,

Natural brain chemicals such as endorphins and endocannabinoids that increase pleasure. We also get more social interaction when exercising outdoors, which is more conducive to relieving mood. Some people try to relieve stress by drinking, smoking, etc., which can make symptoms worse.

When it comes to anxiety-reducing exercise, structured exercise plans are not the only option. Some studies have shown that simply taking a walk or moving your body can help relieve anxiety. For busy office workers, they can exercise by taking the stairs, riding a bike to work, etc. Of course, if you do some planned, structured physical exercise, your activity level can be further improved, which is more conducive to symptom relief. It is recommended that you exercise three to five days a week for 30 minutes or more a day, which can significantly improve symptoms of depression or anxiety [2].

So, what kind of exercise is more helpful in improving anxiety?

1. Running

Running is a form of exercise that can help reduce anxiety and depression, and it is also the most common form of exercise in our daily lives. When running, we can choose to jog. Aerobic exercise is more helpful in relieving anxiety. Before running, you need to pay attention to doing some warm-up exercises to prevent sports injuries.

2. Yoga

Yoga is a very popular form of exercise in recent years. It is a sport that combines exercise with controlled breathing. We can choose to practice yoga at home, or go to some yoga studios or gyms. Yoga in a group environment may have better results.

3. Swimming

Swimming is one of the best aerobic exercises and one of the ways to fight depression and anxiety symptoms. Especially in the hot summer, swimming is an excellent choice. When swimming, our breathing will be deeper and it can involve muscles throughout the body, which is an advantage of swimming compared to other sports. Swimming can also help us maintain good flexibility without damaging our bones and joints.

4. Dancing

Dancing is also a form of exercise that is loved by people of all ages. Compared with running, walking and other sports, dancing is more interesting. Dancing is often accompanied by music, which can also help us reduce anxiety and cheer up. There are many forms of dance, and we can choose the type we like or are good at.

In addition to the exercises introduced above, there are many other ways of exercise that can help us relieve anxiety. The most important thing is that many anxious people are unwilling to exercise, and often sit or lie in a closed space for a long time, which is not conducive to relieving anxiety. We should go out, breathe fresh air, and do some of our favorite exercises to help our body and mind recover.

[1] Anderson EH, Shivakumar G. Effects of exercise and physical activity on anxiety. Frontiers in psychiatry, 2013, 4: 27

[2] Wang Shuyan, Zhang Wei. Effects of winter outdoor aerobic exercise training on anxiety among college students. Ice and Snow Sports, 2013, 35: 4