Practicing physical activity can be a strong ally in controlling anxiety, helping to reduce symptoms and improve general well-being.
Although anxiety is a natural reaction of the body to stress, in some people, it can evolve into Generalized Anxiety Disorder (GAD), a chronic and debilitating condition that requires specific care with the supervision of a mental health professional and, often, with medications. In both cases, choosing the right physical activity can make a difference in combating the condition.
This is because it stimulates the release of neurotransmitters such as serotonin and endorphins, which are directly associated with an increased sensation of pleasure and relaxation. Thus, cortisol levels, the “stress hormone” tend to decrease, resulting in a positive response to anxiety control.
Furthermore, exercising regularly also improves your health and helps keep your mind more focused and stable.
“Regular physical exercise is a widely recognized and effective non-pharmacological intervention in combating anxiety and depression. Physical exercise has the ability to modulate the activity of neurotransmitters — essential chemical molecules in the functioning of the central nervous system — helping to alleviate and, in some cases, even reverse these disorders”, says Raphael Afonso de Matos, physical educator.
What are the best exercises to combat anxiety?
There is no single exercise that is the “best” for combating anxiety. Choosing the ideal activity varies according to each person’s preferences and needs. Experts recommend, however, modalities that combine aspects of movement, breathing and relaxation, providing greater control over the body and mind.
“According to studies, the practice of aerobic exercises, such as running and swimming, stimulates the release of the neurotransmitters serotonin and endorphin, which have a natural analgesic effect and contribute to improving mood”, explains Danilo Figueiredo, an educated physicist.
Below, we list some physical exercises that can help control anxiety, according to the experts interviewed by the report:
- Walks and light runs: walking or running outdoors offers benefits for both the body and mind, being a way to release endorphins and improve mood.
- Functional training and bodybuilding: These exercises help keep the mind focused and promote the release of endorphins. They are ideal for those who need more intense physical stimulation and find training a way to release accumulated tension.
- Dancing or swimming: These activities promote relaxation and social interaction, which can be beneficial for those dealing with anxiety.
“Aerobic training is generally recommended, in which the oxidative system is used, a practice that spends more time performing exercises at low to moderate intensity. This way, you will benefit from the benefits offered by the training. It all depends on the level and individuality of the person’s anxiety”, adds Henrique Sacramento, physical educator.
As there is no specific exercise that is better than another, it is essential to experiment and understand your own physical and emotional responses.
Start with activities that spark your interest and see how you feel when you do them: is there a feeling of relief or lightness after practice? Does the practice help you focus and ward off negative thoughts?
Keeping a training diary, noting the sensations after each session, can help you identify what works best.
- Try different activities: If you don’t like a weight training class, for example, try walking, pilates or yoga, for example.
- Evaluate the pleasure during practice: Do you feel motivated and in a good mood during and after this physical activity? If the answer is yes, this is a good indication that the exercise is working as expected.
- Analyze your anxiety level: Effective exercises help to stabilize anxiety gradually. Pay attention to changes in your mood and the way you cope with stressful situations after a few days of exercising.
