10 Ways to Reduce Anxiety with Fitness

January 16, 2023
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10 Ways to Reduce Anxiety with Fitness

That’s where exercise comes in! A growing body of research has linked physical activity with reduced anxiety and stress symptoms, offering immediate benefits with long-term potential as well. So if you’re wondering what workout to do for anxiety, or what exercises can help reduce anxiety, here are 10 ways that fitness can make a big difference in your mental health and well-being.

1) Go for a walk

One of the easiest and most effective ways to reduce anxiety is by getting a little exercise. Just 30 minutes of moderate walking per day can produce noticeable results; that’s what one study found, at least. Incorporating physical activity into your daily routine doesn’t have to mean running a marathon or even taking on CrossFit—in fact, aerobic exercise (like walking) has been shown to be just as effective as strength training in terms of improving mental health symptoms. For example, one study found that patients who underwent an aerobic exercise program for eight weeks reported a reduction in symptoms of stress and anxiety compared with those who underwent sessions devoted to muscle strengthening.

2) Do some yoga

Yoga is a great way to reduce anxiety. It’s also a great way to de-stress—and those two things go hand in hand. Yoga can bring your heart rate down, which helps control stress and anxiety symptoms, according to Stilwell-Hartman. While you might start feeling better almost immediately after you leave class, keep in mind that it takes several weeks of consistent practice for yoga poses to be truly effective as an antidote for stress and anxiety. If practiced regularly (three times per week), yoga can have significant physiological and psychological benefits, says Stilwell-Hartman. It’s important not only when experiencing acute levels of stress, but also as a preventive measure when managing life’s challenges.

3) Focus on breathing

The breath is one of our most underutilized resources for calming anxiety. When our bodies are feeling stressed or anxious, we tend to hold our breath, which leads to shallow breathing. Breathing can be challenging when you’re already feeling a bit out of control, but learning how to breathe properly will help reduce tension in your body and mind. Take a moment right now and try it: inhale through your nose for a count of 4, then exhale through your mouth for a count of 4. Repeat that exercise twice more—to get in four breaths total—and notice how your body feels after.

4) Use the 7-minute workout

It’s a misconception that you need an hour of exercise to get an effective workout in. In fact, less than 30 minutes can do wonders for your mind and body. The 7-minute workout is designed by Chalene Johnson, a certified personal trainer and one of America’s leading fitness instructors on TV. It uses simple cardio moves and push-ups (no fancy equipment required) while using music to keep you motivated throughout. Since it only takes 7 minutes, there’s no excuse not to try it!

5) Do some martial arts training

Martial arts are designed for stress reduction, even if you’re not a regular practitioner. Studies have shown that martial arts help lower levels of anxiety and depression and improve your self-esteem. When you think about how much anxiety people can get out of situations like public speaking or test-taking, it’s easy to see why those who practice martial arts tend to be less anxious than others. Take a class or two at your local dojo—it could change your life!

6) Keep track of your heart rate while working out

If you have a heart rate monitor and if your anxiety is particularly bad, try doing some intervals. During times of high anxiety or panic, your heart rate tends to stay elevated for longer periods of time. This can be due to an overactive sympathetic nervous system (your fight-or-flight response). Tracking how long it takes for your heart rate and breathing to go back down can give you an idea of how out of control your fight-or-flight response really is. Monitoring changes in HRV (heart rate variability) while working out can help regulate stress hormones too—even in people who don’t feel stressed!

7) Get involved in sports you love

When we’re in our comfort zone, it becomes easier to handle stress, according to The American Institute of Stress. Being active in sports that you love is a great way to push yourself outside your comfort zone and become more resilient overall. Sports can also provide a release for pent-up energy and emotions, so getting involved with a team or league can make all of your workouts feel more rewarding. And if you find that playing on a team helps you manage anxiety, taking some time out of your schedule for solo workouts may be just what you need. Not every sport is right for everyone, so try things out until you find what works best!

8) Push yourself harder than usual at the gym

Many people who are dealing with anxiety will avoid exercising. But there is actually a very close link between exercise and anxiety relief: when you push yourself harder than usual at your workout, your body releases endorphins. Endorphins act as a natural antidepressant and work by binding to opiate receptors in your brain. This means that endorphins cause you to feel good, which can actually help you manage some of your symptoms of anxiety.

9) Workout at home with minimal equipment

You can exercise on your own, you don’t need a gym membership, she says. Doing squats and push-ups at home or in your office is better than sitting all day. But if working out in public makes you nervous, that’s OK. Do what works for you. Instead of going to a crowded gym, try renting instructional fitness DVDs from Netflix or another video service and following those workouts at home, Orvis says.

10) Limit your caffeine intake

A cup of coffee may perk you up in more ways than one. In addition to jolting your brain, caffeine raises blood pressure and heart rate and affects hormones that trigger anxiety. So if you are looking for natural ways to calm down during a panic attack, skip that extra cup of Joe. Try drinking herbal tea instead or simply getting a good night’s sleep; both can help reduce feelings of stress and anxiety.

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