5 Exercises for Anxiety To Help You Relax

Exercise may calm anxiety by helping regulate levels of hormones that control mood. Some of the best exercises for anxiety include cardio, natural walks, and yoga.

There may be times when the last thing you feel like doing is moving your body if you have anxiety. Exercise can play a key role in managing your symptoms, thanks to the powerful link between your physical and mental health. Aim to get 30 minutes of aerobic exercise per day, five days per week.

Anxiety affects about 31.1% of adults in the United States. Some of the most common treatments include medication, talk therapy, or a combination of both. Regular physical activity might complement these treatments. Read on to learn how exercise calms anxiety and the best exercises.

How Can Exercises Help Anxiety?

More research is needed, but exercise might even be a way to prevent or treat anxiety disorders. Exercise may complement first-line treatments, like medication and talk therapy.

Being active likely has both physical and mental effects that improve mood. Some evidence suggests that exercise induces changes in a part of the brain that regulates the body's stress response. Exercise initially spikes levels of stress hormones like cortisol and epinephrine. The levels of these hormones drop after physical activity, which may lead to feelings of decreased stress.

5 Exercises for Anxiety

Adults may find that even small amounts of physical activity can immediately have an impact on anxiety symptoms. Almost any kind of activity can be good for overall health. Research has shown that these exercises, in particular, may calm anxiety.

1. Cardio

You don't have to be an elite athlete to glean mental health benefits from engaging in physical activity. Research has found that any type of exercise that improves how well your heart and lungs deliver oxygen to your muscles during a workout can reduce anxiety. There are plenty of exercise options, from running, swimming, and biking to brisk walking.

A small study published in 2015 examined the effects of a single bout of aerobic exercise on people with anxiety. The researchers randomly assigned people to either an aerobics group who did 30 minutes of exercise or a control group who did stretching exercises.

They measured their anxiety levels before and immediately after exercise as well as three and seven days later. People in the aerobic exercise group showed short-term reductions in anxiety sensitivity, while the control group didn't.

Running can be especially helpful. This aerobic activity causes lasting changes in feel-good hormones like serotonin and norepinephrine during and after exercise. Running can also make it easier for you to fall asleep at night. Sleep benefits your overall mental health by boosting your mood, lowering stress, and helping you think more clearly.

Consult a healthcare provider about your treatment options before you start an exercise program of any kind. Most adults need 150 minutes of moderate-intensity exercise per week. More vigorous exercisers ought to log 75 minutes of activity per week.

2. Dancing

Dancing is a form of aerobic exercise that can make you forget you're working out. There are several types of dancing, from ballroom dancing to salsa. Research has shown that dancing can improve anxiety and depression symptoms, especially in women aged 60 to 80. Dancing has been linked to enhanced balance, improved heart health, and increased energy.

Try signing up to do a Zumba class with a friend at your local fitness center. You can also simply turn on your favorite song to dance to in your bedroom.

3. Interval Training

Some people with anxiety might want to try high-intensity interval training (HIIT). This type of exercise involves repeated bouts of high exertion followed by periods of recovery. Some evidence suggests that HIIT can be effective in reducing anxiety symptoms.

A study published in 2021 looked at 67 healthy adults who were confined to their homes during a COVID-19 lockdown period. Volunteers were randomly assigned to one of two exercise groups: HIIT or moderate-intensity aerobic exercise. Each group exercised for 40 minutes per day, six days per week. Each type of training resulted in reductions in anxiety and stress.

Another study published in 2020 studied HIIT as a treatment for anxiety disorders. This small trial compared high-intensity and lower-intensity training. A total of 33 people with generalized anxiety disorder (GAD) were randomly assigned to one type of training or the other.

The researchers measured the participants' anxiety levels before and after the 12-week training period and again 30 days later. Both types of exercise appeared to reduce symptoms of anxiety, but HIIT was about twice as effective.

4. Nature Walks

Nature can have a calming effect on the mind. Some evidence suggests that there may be therapeutic benefits to moving your body in natural settings, at least in the short term. 

A study published in 2015 discovered that young adults felt less anxious and had improved memory function after a 50-minute nature walk. Other research has shown that walking around in a lush, green environment, or "forest bathing," may calm anxiety.

A review of 12 studies published in 2021 found that nature walks can reduce "state anxiety," or the anxiety you feel in response to a perceived threat. The studies didn't show the same benefit for people with GAD.

5. Yoga

Yoga is considered generally safe for most people and may be helpful for managing the anxious feelings that arise in difficult life situations. Yoga may not replace first-line treatment for people with anxiety disorders. Some evidence suggests that it may be an effective add-on.

A study published in 2021 involved 226 adults with GAD. People were randomly assigned to 12 weeks of Kundalini yoga, cognitive behavioral therapy (CBT), or stress management education (the control group). CBT provided longer-lasting benefits, but yoga and CBT both improved anxiety symptoms.

The great thing about yoga is that there's a tremendous focus on breathing in addition to stretching and core strengthening. Breathing helps to slow down and calm the mind.

When To Contact a Healthcare Provider

You may have GAD if you have persistent worry that occurs without an obvious cause for at least six months. Reach out to a healthcare provider if worrying or anxious thoughts interfere with your daily activities, such as school or work.

A healthcare provider can ask questions about your symptoms to help diagnose GAD or another anxiety disorder. They may recommend medication, talk therapy, or a combination of both to help calm anxiety.

Medication helps decrease anxious thoughts or prevent them altogether. Talk therapy, such as cognitive behavioral therapy (CBT), helps you recognize these thoughts. A mental health specialist can teach you coping techniques for dealing with these thoughts.

A Quick Review

Exercise may offer some anxiety relief, whether you're looking for non-pharmaceutical ways to manage symptoms or want to add some movement to your current anxiety treatment routine. Sore muscles aside, it won't hurt. Some of the best exercises for anxiety include cardio, natural walks, and yoga.

Talk to a healthcare provider if worrying or anxious thoughts bother you for at least six months. They may prescribe medication, talk therapy, or a medication of both to treat symptoms.