How Exercise Can Help Reduce Anxiety Symptoms
If you’ve ever been told to “just exercise” to fix your anxiety or other mental health symptoms, you probably rolled your eyes so hard they almost got stuck. Exercise is often thrown around as a cure-all for mental health, which can feel frustrating when you're struggling with real, overwhelming anxiety. But here’s the thing—science actually backs it up. Exercise isn’t a magical fix, but it is a powerful tool to reduce anxiety symptoms. Let’s break down why it works and how to make it enjoyable (yes, really).
The Science Behind Exercise and Anxiety
When you exercise, your body releases endorphins—those feel-good chemicals that help reduce stress and boost your mood. But that’s just the beginning. Exercise also:
Lowers cortisol levels – Cortisol is your body’s primary stress hormone. When it’s too high for too long, anxiety thrives. Regular movement helps bring those levels back down.
Increases serotonin and dopamine – These neurotransmitters help regulate mood and promote feelings of happiness and relaxation.
Improves sleep – Ever noticed how anxiety loves to keep you awake at night? Exercise helps regulate your sleep cycle, which can make a big difference in managing anxiety.
Rewires your brain – Physical activity encourages neuroplasticity, meaning your brain can form new, healthier thought patterns over time.
Reduced muscle tension: Anxiety can make your muscles feel tense and tight. Exercise helps relax those muscles and sends a signal to your brain that it’s safe to calm down.
Basically, when you move your body, you’re helping your brain become more resilient to stress.
Finding Exercise That Works for You (and Doesn’t Feel Like Torture)
The key to using exercise for anxiety relief is finding something you actually enjoy. If running on a treadmill makes you feel like a hamster on a wheel, don’t do it. There are so many ways to move your body that don’t involve forcing yourself through a dreaded workout.
Here are some ideas to get you started:
Walking – A simple 10- to 30-minute walk can work wonders for clearing your mind. Bonus points if it’s outside in nature.
Yoga – A great option if you want something low-impact that also incorporates mindfulness.
Dancing – Whether it’s a Zumba class or a living room solo dance party, moving to music is an instant mood booster.
Strength training – Lifting weights can help with both physical and mental resilience. Plus, it’s empowering.
Swimming – The rhythmic motion and water resistance create a calming effect.
Martial arts or boxing – Great for channeling excess nervous energy and stress.
Hiking – Fresh air, movement, and a sense of accomplishment—what’s not to love?
Making It Stick
If exercise feels like a chore, you won’t stick with it. Instead of forcing yourself into a routine you hate, start small and experiment until you find what works for you. Here are a few tips to make it easier:
Start with just 5-10 minutes – You don’t have to commit to an hour-long workout. Even a short session can help.
Make it social – Walk with a friend, join a class, or try an online community.
Pair it with something enjoyable – Listen to your favorite podcast while you walk or watch a show while using a stationary bike.
Set realistic goals – Focus on movement for mental health rather than weight loss or performance goals.
Be kind to yourself – Some days, anxiety will win, and that’s okay. Just try again tomorrow.
Don’t Forget to Listen to Your Body
While exercise is great for anxiety, pushing yourself too hard can have the opposite effect. Pay attention to how your body feels and give yourself grace on days when rest feels like the better option.
Final Thoughts
Exercise isn’t a magic cure for anxiety, but it is a powerful, science-backed tool that can help manage symptoms. The trick is finding movement that feels good for you. Whether that’s walking, dancing, yoga, or lifting heavy things, the best exercise for anxiety is the one you’ll actually do—and maybe even enjoy.
If anxiety is still making daily life feel overwhelming, therapy can provide additional tools and support. Ready to explore more strategies for managing anxiety? Reach out today to see how therapy can help.
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