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Maximizing The Benefits Of Treating Anxiety With Exercise
5 years ago
Chances are good that you, or someone you know, is dealing with anxiety. One in five Americans over 18, and one in three teenagers 13 to 18, reported having a chronic anxiety disorder during the past year. And when I talk to college students, they're not at all surprised that a whopping 63% of students felt tremendous anxiety during their freshman year, according to a report by the National College Health Association.
The toll of anxiety can be high: it increases a person's risk for other psychiatric disorders like depression, and can contribute to diabetes and cardiovascular problems. One sobering study shows that people with anxiety tend to be more sedentary and do less intense forms of physical activity, if any. That's ironic, because lacing up your sneakers and getting out and moving may be the single best nonmedical solution we have for preventing and treating anxiety.
As a psychiatrist who studies the effects of exercise on the brain, I've not only seen the science, I've witnessed firsthand how physical activity affects my patients.
How does exercise help ease anxiety?
The details
So exactly how much exercise does one need to protect against episodes of anxiety and anxiety disorders? While pinpointing this is not easy, a recent meta-analysis in the journal Anxiety-Depression found that people with anxiety disorders who reported high-level physical activity were better protected against developing anxiety symptoms than those who reported low physical activity. Bottom line: when it comes to treating anxiety, more exercise is better.
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Which type of exercise you choose may not matter greatly. Studies point to the effectiveness of everything from tai chi to high-intensity interval training. People experienced improvement no matter which types of activity they tried. Even general physical activity is helpful. The important thing is to try activities and keep doing them.
To maximize the benefits:
While scientific studies are important, you don't need to consult a chart, statistics, or an expert to know how good you feel after working up a sweat. Remember those feelings and use them as motivation to do something physical every day. Time to get up and get moving!
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