- Exercising a few times a week may help relieve symptoms of
anxiety , new evidence suggests. - While intense
exercise is more likely to help, light workouts are effective if you're consistent.
Exercising a few times a week may be a simple strategy for relieving anxiety symptoms, according to a study to be published in an upcoming issue of the Journal of Affective Disorders.
Researchers from the University of Gothenburg in Sweden looked at 286 adults diagnosed with moderate to severe anxiety as they underwent a 12-week group exercise program. They were randomly assigned to work out three days a week, either at a light to moderate pace, or intensely, for an hour a day. Sessions included a warm up, cool down, and 45 minutes of circuit training with exercises like jump rope, lunges, squats, push-ups, and burpees.
By the end of the program, participants reported their anxiety was lower. While the study wasn't designed to address depression, participants also said those symptoms improved with exercise, too.
Significant improvements were more likely when participants exercised more intensely, to at least 75% of maximum heart rate, which they said felt challenging.
However, even light exercise could make difference, particularly for otherwise sedentary people, researchers said.
Maria Åberg, associate professor at the University of Gothenburg and corresponding author of the study, said in a press release that exercise could be a helpful tool for anxiety relief. Working out is also more accessible than cognitive behavior therapy, and less prone to side effects than medication, the study's authors noted.
Experts say the best workout is one you can do consistently
If you're looking to start or re-commit to an exercise regimen for mental and physical benefit, you don't have to do burpees, or even circuit training. There's evidence all types of physical activity, from walking to lifting weights, can boost your mood and overall
To reap the benefits, sticking to a routine is more important than the specific exercises or style you choose.
"The workout that works is the one you do, and the one you'll do is the one you feel like you can do," Dr. Lady Velez, head coach and owner of Red Hook Strengthworks, previously told Insider.