An exercise program may help ease anxiety

When you’re looking for relief from anxiety, it can help to get into an exercise routine. A recent study found that exercise can reduce anxiety, and vigorous activity may be especially effective.

Participants in a recent study who had moderate to high anxiety saw their anxiety levels drop to low after participating in a 12-week exercise program. Even those with chronic anxiety saw improvement.

Those in the study had 6o-minute training sessions three times a week, and did both cardio and strength training exercises. After warming up, they visited 12 exercise stations for 45 minutes, and then cooled down and stretched.

The study, published in the Journal of Affective Disorders, found that both moderate and vigorous exercise lowered anxiety. Those in the vigorous exercise group (attaining 75 percent of their maximum heart rate) had a greater improvement in their anxiety symptoms.

“The more intensely they exercised, the more their anxiety symptoms improved,” noted Malin Henriksson, the study’s first author.

While intense exercise has benefits, it’s best to start slow if you haven’t exercised in a while. In addition, if you’re coping with anxiety, always follow the recommendations made by your health care provider. Exercise isn’t a substitute for necessary medications or other treatments, but can support both mental and physical health.