Anxiety is a natural response of the body to situations of stress or danger. However, when this anxiety becomes excessive or persistent, it can negatively affect a person's quality of life. There are several forms of treatment for anxiety, ranging from cognitive behavioral therapy to medication. However, in recent years more and more attention has been paid to the role of physical exercise in reducing anxiety.
Benefits of exercise in reducing of anxiety
Regular physical exercise has been shown to be beneficial for mental health in general, and in particular for the reduction of anxiety. There are several reasons why exercise can help relieve anxiety symptoms:
1. Release of endorphins
When we exercise, our body releases endorphins, also known as the "happiness hormones". These natural chemicals act as natural pain relievers and also have a positive effect on our mood, helping to reduce anxiety and stress.
2. Distracts the mind
Physical exercise requires concentration and effort, which can help distract the mind from negative thoughts or excessive worries that can fuel anxiety. By focusing on physical activity, a person can reduce mental rumination and experience temporary relief from anxiety symptoms.
3. Improves sleep quality
Anxiety and insomnia are often closely related. Regular exercise can help improve sleep quality, which in turn can reduce anxiety. Getting enough sleep and having a restful sleep is essential to maintain proper mental balance.
Most effective types of exercise to reduce anxiety
Not all types of exercise have the same impact in reducing anxiety. Some forms of exercise may be more effective than others in relieving anxiety symptoms. Below are some types of exercise that have been shown to be most beneficial in reducing anxiety:
1. Cardiovascular exercise
Cardiovascular exercise, such as running, swimming, or cycling, has been shown to be especially effective in reducing anxiety. This type of exercise increases heart rate, which in turn stimulates the release of endorphins and other mood-boosting brain chemicals.
2. Yoga
Yoga combines physical postures, breathing and meditation, making it a comprehensive practice for reducing anxiety. Yoga helps calm the mind, reduce muscle tension, and promote relaxation, which can be especially beneficial for people who experience anxiety.
3. Strength training
While cardiovascular exercise is often recommended to reduce anxiety, strength training can also be beneficial. Lifting weights, doing resistance exercises, or working on strength training machines not only strengthens the body, but can also improve self-esteem and self-confidence, which in turn can reduce anxiety.
Recommendations for incorporating exercise in the treatment of anxiety
If you are considering incorporating physical exercise as part of your treatment for anxiety, it is important to keep in mind some recommendations to do it effectively:
1. Consult with a health professional
Before beginning any exercise program, it is important to consult with a doctor or mental health professional. They can help you determine which type of exercise is most appropriate for you and set realistic goals.
2. Find an activity that you enjoy
For exercise to be effective in reducing anxiety, it is important to choose an activity that you like and that motivates you to continue practicing it regularly. Whether it's running, dancing, doing yoga or any other activity, the important thing is that it makes you feel good.
3. Establish an exercise routine
To obtain the benefits of exercise in reducing anxiety, it is important to maintain a regular routine of physical activity. Try to incorporate exercise into your daily life and establish fixed times to do it, this way it will become a healthy habit.
Conclusions
Physical exercise can be an effective tool in reducing anxiety. By releasing endorphins, distracting the mind, improving sleep quality and offering a variety of mental health benefits, exercise presents itself as a natural and holistic option to complement traditional anxiety treatment. It is always advisable to speak with a health professional before starting any exercise program, in order to ensure that it is safe and appropriate for each person.