Why Your Anxious Brain is Begging You to Exercise

We all know we should do it but sometimes (most times) it is so damn hard to get ourselves up, moving and working out.

What gets me up and moving may be a big surprise to those who think working out is only for building a slim waist or a plump booty. It is all about how working out makes me feel.

The physical benefits of exercise are usually the benefits we strive for and the results we measure. There is another (possibly more impactful) set of benefits that we tend to overlook. Those benefits are the ones that happen inside our brains.

Anxiety is the most prevalent mental health disorder on the globe and a healthy exercise routine is a must-have for those who suffer.

For me, exercise is a non-optional part of a natural wellness plan to manage my anxiety. Not convinced? Well keep reading, the secret is out and you deserve to know the truth.

Brain Effects and Mental Health Benefits of Exercise

Improvements in the Sensitivity to Anxiety

People who struggle with anxiety tend to be highly sensitive to stimuli and react to those unpleasant sensations with fear. This fear is accompanied by a process you may be familiar with called the fight-or-flight response.

The bodily fear response raises your blood pressure, increases your heart rate, causes sweating and often times with anxiety increases your rate of thoughts, as well. In dangerous situations, this response helps us survive but when the threat is only perceived, it can severely disrupt our well-being.

Michael Otto (PhD and professor of psychology at Boston University) and Jasper Smits (PhD, Co-Director of the Anxiety Research and Treatment Program at Southern Methodist University) are co-authors of the book “Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-being.”

“…regular workouts might help people prone to anxiety become less likely to panic when they experience those fight-or-flight sensations…the body produces many of the same physical reactions — heavy perspiration, increased heart rate — in response to exercise.”

Michael Otto AND JASPER Smits via the apa

Smits and Otto disclosed in an interview with the APA (2) that, “…regular workouts might help people prone to anxiety become less likely to panic when they experience those fight-or-flight sensations…the body produces many of the same physical reactions — heavy perspiration, increased heart rate — in response to exercise.” Exercise, in this case, can be considered as a type of exposure therapy. This type of therapy exposes a subject to anxiety-like symptoms and associates them with safety rather than danger.

Positivity Effect Reactivity to Stress

Exercise may impact anxiety and depression due to effects on the HPA axis and physiological reactivity to stress. (3)

The HPA axis connects the central nervous system and the endocrine system. This system plays a significant role in the body’s stress response. There are reported abnormalities in the HPA axis in almost all anxiety disorders. (4)

Through exercise, the physiological reactivity to stress may be lessened and other stressors may become more manageable through learning healthy coping mechanisms.

Increase Feel-Good Brain Chemicals

Researchers have tried to solve serotonin deficiency to alleviate anxiety symptoms through developing drugs like Selective Serotonin Reuptake Inhibitors (SSRI). These drugs are anti-depressants that allow for more available serotonin to circulate in the brain.

Exercise naturally increases serotonin synthesis, causing similar effects as anti-depressant activity. (7) Serotonin is a neurotransmitter, chemical brain messenger, that affects feelings of well-being and regulates mood. Abnormalities in serotonergic function in the brain are shown to be associated with the development of anxiety. (6)

How often and for how long do you need to exercise to reap the benefits?

The frequency and duration of exercise is a little tidbit to keep in mind when planning out your mood-boosting exercise routine.

Working out for 30 minutes 3 to 5 times a week may make a big impact on symptoms of depression and anxiety. (1) Some Psychologists suggest that working out a little as 10 minutes a day with a brisk walk can deliver several hours of anxiety relief. (5)

Experts don’t have the answer to the intensity or type of exercise to perform in order to reduce anxiety. There is not enough evidence to suggest one type of exercise or level of intensity over another. Although evidence shows, in general, that exercise has a positive benefit for mood, depression, and anxiety.

For me, exercising 4-5 days a week for 30-45 minutes with a moderately intense workout of weight training and light cardio does the trick. This may not be the perfect schedule for your body, history or anxiety levels.

As for most forms of therapy, exercise may have a stronger effect for some individuals than others. With that being said, researchers are in agreement exercise has a beneficial outcome on mental health and that people should remain physically active for optimal well-being. (5)

Easy Exercise Suggestions

• Getting outside with your pet – walking, running, playing
• Going for a bike ride
• Running around the neighborhood
• Taking a fun workout class with a friend
• Visiting your apartment gym
• Working out at home using an app like the FitPlan app
• Lifting weights
• Join an intramural sports team – like soccer, baseball or kickball
• Go on a brisk walk when you chat on the phone
• Early morning swim at the pool
• Working out on the stairs in your house or apartment building
• Taking a local yoga class or flowing with a guided app at home
• Hiking outdoors
• Rock climbing (indoor or outdoor)
• Outdoor water sports like paddleboarding or kayaking