How Exercise Reduces Anxiety by 60%—And Why You Should Start Now
How Exercise Reduces Anxiety by 60%—And Why You Should Start Now
Did you know that regular exercise can reduce your chances of developing an anxiety disorder by up to 60%? Not only does it lower the long-term risk of anxiety, but it also provides immediate relief from stress and anxiety symptoms. Let’s dive into the science behind how exercise impacts anxiety and what kind of workout routine gives you the most benefits.
The Overwhelming Evidence on Exercise and Anxiety
The research on exercise as a tool for managing mental health is staggering. Numerous studies confirm that moderate to vigorous exercise significantly reduces anxiety and improves overall mental well-being. While exercise benefits both anxiety and depression, today we’re focusing specifically on anxiety disorders.
How Much Exercise Do You Need?
Research suggests that to get the most out of exercise for anxiety relief, you need to aim for at least 141 minutes of moderate to vigorous exercise per week. That breaks down to just a few sessions a week—doable for most people! And if you do more? You’ll likely see even greater benefits.
What Type of Exercise Works Best?
Not all workouts are equally effective at reducing anxiety. Here’s what the research shows:
Cardio is king: Activities like running, cycling, and swimming tend to provide the biggest benefits for anxiety reduction.
Weightlifting is still helpful: While cardio may be more effective, strength training can still contribute to lower anxiety levels.
Circuit training offers the best of both worlds: Combining resistance training with high-intensity intervals can give you both muscle growth and optimal mental health benefits.
How Long Does It Take to Work?
The effects of exercise on state anxiety (your immediate feelings of stress and anxiety) are instant—a good workout can leave you feeling calmer right away. However, the real magic happens over time. Studies show that after about four months of consistent exercise, your trait anxiety drops significantly.
What’s the Difference Between State and Trait Anxiety?
State anxiety is the temporary feeling of stress or nervousness you get in a given moment.
Trait anxiety is your general tendency to feel anxious over time—how easily you get anxious and how long you stay anxious when stressed.
Exercise rewires your nervous system over time, lowering your baseline levels of anxiety and making you naturally more resilient to stress.
Exercise Also Extends Your Life
As if reducing anxiety wasn’t enough, exercise also increases your lifespan. Research suggests that for every one minute of exercise, you gain an extra seven minutes of life! While there is a limit to this effect, the takeaway is clear—exercise is one of the best things you can do for both mental and physical health.
Get Started Today
If you’re not already exercising, now is the time to start. It’s not an overnight fix, but four months from now, you could feel like a different person—more resilient, calmer, and less prone to anxiety. Commit to a routine and stick with it. Your future self will thank you!
