Anxiety and Exercise

Introduction 

When you have anxiety, the thought of entering a gym can be terrifying. But exercise (in or out of the gym!) can actually prevent and reduce anxiety. Exercise in different forms has emerged as a powerful tool to aid in the prevention of the onset of anxiety along with the reduction of anxiety symptoms. Alongside alternative treatments like TMS therapy, exercise is now seen as a cornerstone of holistic anxiety treatment. 

In this blog, I will explore the science of anxiety, the types of exercise and their benefits for anxiety, and the evidence supporting exercise as an effective intervention for anxiety. 

Anxiety 

We can all experience anxious moments in life, that’s completely normal. However, Generalised Anxiety Disorder (GAD) goes beyond the realm of occasional anxious moments. GAD is characterised by excessive worry about everyday issues that is disproportionate to any inherent risk. It can manifest as physical symptoms such as increased heart rate, sweating and trembling. There are several types of anxiety disorders, including GAD, Panic Disorder, Social Anxiety Disorder, and specific phobias (Mind, 2021). 

The World Health Organisation states that anxiety disorders are the world's most common mental health disorders with approximately 4% of the global population being impacted by anxiety disorders in 2019. This translates to around 301 million people. Although highly effective treatments for anxiety disorders exist—including therapy, medication, and newer options like TMS for anxiety—only approximately 1 in 4 people in need (27.6%) receive any treatment. Barriers to treatment may include a lack of awareness of options, lack of investment in mental health services, a shortage of trained healthcare providers, and social stigma. 

Anxiety disorders can result from a complex interaction of social, psychological, and biological factors. Anyone can develop an anxiety disorder, but people who have experienced abuse, severe losses, or other adverse experiences are more likely to develop one. 

What Exercise? 

The NHS advocates that any type of exercise is useful, providing it suits you and you do enough of it. This is because exercise should be something that you enjoy, so that you are motivated to do it regularly. However, there are some types of exercise that may be particularly beneficial for easing anxiety symptoms. 

The benefits of running for reducing anxiety symptoms are well documented, with running releasing endorphins (natural “feel-good” hormones) that instantly lift mood and lower stress levels. You don’t need to train for a marathon; even a 20- to 30-minute run a few times a week can make a difference. 

If running isn’t your style, Yoga may be more suited to you. Yoga combines mindful movement, stretching and controlled breathing, creating a natural remedy for anxiety. If you prefer to be outdoors, hiking may be beneficial for you. Studies have shown that being outdoors can significantly reduce anxiety. 

Alternatively, weightlifting for anxiety relief gives you a sense of control and purpose, helping you to feel empowered (Talking Circles Therapy, 2024). Alongside traditional forms of anxiety therapy, exercise can act as a meaningful alternative treatment that supports mental health naturally. 

Evidence 

Several research studies and systematic reviews provide substantial evidence supporting the effectiveness of exercise in reducing anxiety symptoms. A systematic review of 8 randomised control trials (RCTs) found exercise to be effective as an adjunctive treatment for anxiety disorders, though slightly less effective than antidepressants. Both aerobic and non-aerobic exercise appears to reduce anxiety symptoms, and individuals with social phobia may benefit from exercise when combined with group cognitive behavioural therapy (Jayakody et al, 2014). 

Another systematic review of RCTs in which anxious adults were randomized to an exercise or non-exercise control condition found evidence from 12 RCTs suggesting benefits of exercise similar to established treatments and greater than placebo. However, most studies had significant methodological limitations, including small sample sizes and concurrent therapies (Stonerock et al, 2016). 

A systematic review and meta-analysis from Aylett et al. (2018) identified 15 studies with 675 patients. Aerobic exercise was found to be effective in treating anxiety compared to control groups. Notably, high-intensity programs showed greater effects than low-intensity ones. Thus, structured exercise programs can serve as a viable anxiety therapy. 

Lin et al. (2024) completed a meta-analysis and systematic review of 61 studies, comparing control groups with groups conducting mind-body exercise training. The mind-body groups showed significantly reduced anxiety, with training over 60 minutes offering the most efficacy. This supports the use of movement-based interventions as a compelling alternative treatment to medication. 

Conclusion 

In conclusion, a wealth of scientific evidence demonstrates that exercise can be an effective treatment for anxiety symptoms regardless of the modality chosen. However, high-intensity programs and those lasting longer than 60 minutes may provide further benefits. The key takeaway is that any exercise can be beneficial for reducing anxiety, as long as it is enjoyable and done consistently. Whether used on its own or alongside therapy, medication, or TMS for anxiety, exercise is a powerful tool to support better mental health. 

TMS for Anxiety – An Alternative Treatment Worth Considering 

In addition to exercise, Transcranial Magnetic Stimulation (TMS) is emerging as an innovative, non-invasive therapy for individuals with anxiety. TMS for anxiety uses magnetic pulses to stimulate and calm overactive areas of the brain associated with fear and threat response. It has shown promising results for individuals who have not found success with traditional therapies or medications. 

As an alternative treatment for generalised anxiety disorder, TMS therapy offers a safe, drug-free approach that can be used alone or in combination with other anxiety treatments. At Smart TMS, we offer access to expert practitioners trained in administering TMS across our 10 clinics in the UK and Ireland.

To find out more or to book a consultation, get in touch via our contact form today. Discover how TMS for anxiety could be the breakthrough in your mental health journey. 

References 

Anxiety and panic attacks. (2021, February). Mind. https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/causes/ 

Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice - a systematic review and meta-analysis. BMC health services research, 18(1), 559. https://doi.org/10.1186/s12913-018-3313-5 

Erika. (2024, November 6). 7 Best exercises to Ease anxiety and lift Depression symptoms. Talking Circles Therapy & Wellness, LLC. https://talkingcirclestherapy.com/7-best-exercises-for-anxiety-and-depression/ 

Jayakody, K., Gunadasa, S., & Hosker, C. (2014). Exercise for anxiety disorders: systematic review. British journal of sports medicine, 48(3), 187-196. 

Kandola, A., & Stubbs, B. (2020). Exercise and anxiety. Physical exercise for human health, 345-352. 

World Health Organization: WHO. (2023, September 27). Anxiety disorders. https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders 

Xuan Lin, Jiaxin Zheng, Qian Zhang, Youfa Li, The effects of mind body exercise on anxiety: A systematic review and meta-analysis of randomized controlled trials, Mental Health and Physical Activity,Volume 26,2024,100587, ISSN 1755-2966, https://doi.org/10.1016/j.mhpa.2024.100587(https://www.sciencedirect.com/science/article/pii/S1755296624000127)