Seems the proof is in the research. Cardio exercise works as an antidote for both self-reported and clinically diagnosed anxiety, such as generalized anxiety disorder (GAD).
The benefits of cardio exercise for alleviating anxiety extend well beyond that sense of calm you feel after a 30-minute run. In fact, research suggests that cardio exercise has earned status as an accepted form of treatment for anxiety disorders. And more than a hand full of studies indicate that exercise works better than both psychotherapy and medication for treating anxiety.
Specifically, one study found that physical activity was 1.5 times more beneficial than medication or cognitive behavioral therapy (CBT) for treating anxiety as well as depression and psychological stress.
That’s right! I said more beneficial! The benefits of cardio exercise and physical movement exceeded those of medication and psychotherapy for diminishing symptoms of anxiety.
And just to drive my point home… In another study, researchers found that physical activity helped reduced symptoms of common mental health issues by a median 42% to 60% while psychotherapy and medication reduced these same symptoms by a median 22% to 37%. Wowsers!
So, at this point, no one can really deny the importance of cardio exercise for treating anxiety and other mental health disorders.
Let’s talk stats on mental health disorders
The latest stats only emphasize the importance of finding effective treatment for anxiety. Because a heck-a-lot of people suffer from this mental health disease.
According to the World Health Organization (WHO), almost a billion people worldwide struggled with mental health disorders in 2019. And that number increased by 26% to 28% following the pandemic.
And anxiety tops the list of common mental health disorders, right alongside its often-present sidekick depression. Back in 2019, nearly 301 million people suffered from an anxiety disorder. And just think… this number excludes those who aren’t formally diagnosed with an anxiety disorder.
And anyone who’s suffered through anxiety understands the collective scope of that misery. A person with Generalized Anxiety Disorder (GAD), for example, may experience restlessness, irritability, sleeplessness, and fatigue.
But what kind of physical activity qualifies as cardio exercise?
Before diving in to all the benefits of cardio exercise for treating anxiety, I’d like to get clear on the definition of cardio exercise and how it compares to other forms of exercise and to physical activity in general.
Some research studies measure the effects of physical activity as opposed to exercise. So, what’s the difference?
Well, physical activity is movement. That’s it. You don’t really plan or schedule it. The prime example is walking at your normal pace. And you can create more opportunities for physical activity by parking your car a little further away from the entrance to the grocery store. Or taking the stairs. Cleaning your house and gardening also count as physical activity.
Many studies have tracked the benefits of everyday physical activity for a person’s mood. And most of this research concludes that physical activity is good (even darned good!) for mood and general mental health.
But again, physical activity and exercise don’t share the exact same definition.
Specifically…
- Physical activity is any movement that involves your muscles and expends energy. It includes a wide range of activities like household chores, walking the dog, and strolling through an art museum.
- Exercise absolutely involves body movement and physical activity. But additionally, it’s structured, repetitive, and planned. With regular exercise, you can get and stay physically fit.
Regardless of their differences, both physical activity and exercise benefit mental health. But exercise may have more of an impact. And certain kinds of exercise are more effective than others. Specifically, the benefits of cardio exercise may outpace those of other types of exercise for reducing anxiety.
And so, that leads me to the next question: What exactly is cardio exercise?
Well, Running, walking, swimming, cycling, dancing, and boxing are all examples of cardio exercise.
And any cardio exercise (aka aerobic exercise) involves rhythmic activity that accelerates your heartrate and pace of breathing. When engaging in cardio exercise, you rely on your body’s ability to use oxygen. Your capacity for using oxygen during cardio exercise depends on factors such as genetics, gender, and age.
You should aim to reach a target heart rate zone when doing cardio. In this zone, you should feel challenged but not like you’re going to keel over.
How do you determine your target heart rate zone?
Most cardio exercise falls into one of two subcategories: low-intensity or high-intensity. The rate at which you use oxygen determines the level of intensity.
Age is the key determinant in your target heart rate.
According to the Centers for Disease Control and Prevention (CDC), you can determine your target heart rate for high-intensity exercise by subtracting your age from 220. So, if you’re 50 years old, your target heartrate for high-intensity exercise is 170 heartbeats per minute.
To find your target heart rate for achieving low-intensity exercise, you simply subtract your age from the number 180. So, if you’re 45 years old, your target heartrate for low-intensity exercise is 135 heartbeats per minute.
So again, studies conclude that one of the benefits of cardio exercise is alleviating symptoms of anxiety.
And most research indicates that high-intensity cardio exercise is more effective than low-intensity cardio exercise for alleviating anxiety. But some researchers have found little to no difference between a moderate-paced run and a regular-paced walk for relieving anxiety.
But how exactly does cardio exercise work to alleviate symptoms of anxiety?
So yes, cardio exercise alleviates and even treats symptoms of anxiety.
But how exactly does it work?
Warning: long list ahead here! But let’s dive in.
Cardio exercise eases symptoms of anxiety by:
Increasing your body temperature. Your body temperature rises when you do cardio exercise. And according to the thermogenic hypothesis, this increased body temperature alleviates muscular tension and changes neural activity to reduce anxiety. So, yep, that’s another benefit of cardio exercise.
Reducing inflammation in the body. Exercise helps regulate your immune system. And a healthy immune system helps reduce inflammation. You should do your best to minimize inflammation in your body for a whole slew of reasons. One being that research associates excessive inflammation with.. you guess it.. anxiety!
Triggering the release of feel-good neurotransmitters (endorphins, endocannabinoids, and dopamine.) Most people associate pleasure-inducing endorphins with cardio exercise. But cardio also initiates the release of another pleasure-regulating neurotransmitter that we call dopamine, which regulates mood, motivation, pain regulation, and sleep cycles.
Then the lesser-known neurotransmitters called endocannabinoids released during cardio exercise also play an important role in mood regulation. In fact, some research concludes that endorphins on their own don’t activate euphoric feelings during exercise. Rather, those good feels develop because endorphins and endocannabinoids work in tandem. Regardless, the release of these neurochemicals is yet another benefit of cardio exercise for treating anxiety
Promoting neuroplasticity. Your brain’s ability to respond well to internal and external stimuli depends on its neuroplasticity. And exercise may boost certain signaling factors that improve neuroplasticity.
Improving your sleep. Personally, I think this may take home the prize as the best benefit of cardio exercise for alleviating anxiety. Multiple studies show that any type of exercise can enhance sleep efficiency and duration, including moderate to high-intensity cardio exercise. The jury is still out on exactly how exercise helps you get more ZZ’s. But regardless, sleep quality factors in big time for both the development of and healing from symptoms of anxiety.
Reducing stress. Yep, stress relief is another benefit of cardio exercise for relieving anxiety. Because a good workout reduces levels of the stress-related hormones like cortisol and adrenaline that can aggravate anxiety.
Boosting self-efficacy and self-confidence. Your sense of self-efficacy improves when you exercise regularly. And anxiety decreases as self-efficacy increases.
Another benefit of cardio exercise is that you start to feel better after working out. Then your body image improves. And boom! Your self-confidence skyrockets as well. Confidence eases symptoms of anxiety by transforming those “I can’t do it thoughts” into “oh, yes I can!”
Distracting your mind. While working out, you focus on the sensations in your body. So, you can let go of all those anxiety-inducing worries that often dwell within your mind. Researchers dub this phenomenon (if you will) the Distraction Theory, because exercise can divert your attention from toxic rumination.
How often do you have to do cardio before you see an improvement in your anxiety?
Just two words here: Not very! And now isn’t that music to your ears.
Even better news! You may benefit the most from short-term exercise programs. Because it seems the benefits of cardio exercise for alleviating anxiety plateau pretty quickly after you start a regular exercise routine.
Still, you should carry on with an established workout routine if you can. Because the benefits of cardio exercise for both your physical and mental health really multiply with time. You may increase your risk of recurring anxiety if you quit the cardio. And remember, cardio exercise may outpace both medication and therapy for alleviating symptoms of anxiety.
How often do I have to do cardio to alleviate my symptoms of anxiety?
Good news again! Even a limited amount of exercise upgrades your mental health. So don’t get that “why should I bother?” mindset if you don’t’ have tons of time for cardio exercise.
But what’s the ideal amount of exercise?
Well, the U.S. Department of Health and Human Services suggests that you get 150+ minutes of moderate or 75+ minutes of intense aerobic activity each week. You can also mix it up, doing some moderate and some intense aerobic exercise.
If you can do that much, great!
But remember.. some research indicates that ten-to-fifteen-minute walks offer the same benefits as hard-core 45-minute cardio workouts when it comes to alleviating anxiety.
Next question…
What type of cardio exercise should I do?
Honestly, only you know what’s best. You know what you like. And you know what you don’t like. You also know your physical limitations.
And it’s true.. some research shows that higher intensity exercise offers greater benefits for mental health. But other studies indicate that you’ll reap the same benefits from short walks. And remember.. if you go too hard too soon, you might burn out or suffer an injury and give up on cardio altogether.
And above all do something you enjoy! If you bark out a big “uuggghh!” every time you hear the word “run,” you probably shouldn’t sign up for a marathon. Because if you hate running, you probably won’t stick with it. You’ll end up benefiting more from walking.
And the list of cardio exercise options is long:
- Cycling
- Rowing
- Boxing
- Swimming
- Dancing
- Hiking
- Playing team sports like soccer
- Playing tennis
- Jumping rope
- Using an elliptical machine
- Using a stair climber
- Doing jumping jacks
- Ice skating
… just to name a few
Tips for Starting a Cardio Exercise Routine
Let’s be honest. When riddled with anxiety, you can talk yourself out of doing almost anything. And, of course, that includes cardio exercise. You may understand the importance of cardio exercise. But the “what if’s” and “how so’s” can stop you dead in your tracks. And procrastination is a hallmark of anxiety.
So, what to do? In a few words.. plan and enjoy.
- Figure out what type of cardio you most enjoy. Because if you like what you’re doing, you’ll likely stick with it.
- Create SMART goals. Specific. Measurable. Achievable. Realistic. Timely. For example: I will run at a moderate pace for 30 minutes every Monday, Wednesday, and Friday during my lunch hour. And remember that achievable goals keep you motivated.
- Find your ideal time for exercise. Some people prefer morning. And others choose to work out in the evening . If you find your ideal time for doing cardio, you boost your odds of sticking with the routine.
- Work out with a friend. Because accountability inspires consistency.
And then reap the benefits of cardio exercise for alleviating anxiety.
Can cardio exercise prevent anxiety relapse?
I mentioned this earlier, but I’m going to say it again. It’s sound advice: Don’t quit your cardio exercise routine once you start feeling better! Because studies show that cardio exercise can prevent repeat episodes of anxiety. And the more cardio exercise you do, the more protected you are. Unlike some anti-anxiety medications, a regularly scheduled cardio exercise may reduce symptoms of anxiety for the long-run.
In Conclusion
No doubt about it. There are many benefits of cardio exercise for alleviating anxiety.
And don’t’ forget! Some research shows that physical activity is 1.5 times more effective than medication for treating anxiety.
Remember, too, that it doesn’t take much! Small steps can add up to big results. So, grab a pair of sneaks and start with 10-to-15-minute walks. Because some research suggests that these brief walks can beat symptoms of anxiety as well as hard-core 45-minute workouts. You have to start somewhere, and you can always build from there.
So, are you ready to reap the benefits of cardio exercise to heal your symptoms of anxiety? No time like the present, my friend 😊
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