Regular physical activity also has other benefits for anxiety, says Adam Borland, PsyD, a psychologist at Cleveland Clinic Center for Behavioral Health in Ohio. “Exercise serves as a healthy distraction from sources of anxiety and worry, and [group exercise] offers a social outlet and sense of camaraderie.”
But it’s not just about getting exercise when you can: Consistency is key. “The best exercise for anxiety is the one you’ll actually do,” says Nusha Nouhi, PhD, a psychologist in private practice in San Diego. “When you enjoy it, and it fits in your life and schedule, you’ll stick with it — and that consistency is what keeps your brain and body in balance over time.”
Here are seven types of exercise with science-backed benefits for anxiety disorders.
1. Yoga or Tai Chi
“Cultivating a consistent yoga practice can help promote relaxation by focusing on mindful deep breathing, balance, and self-acceptance,” says Dr. Borland. When you practice yoga or tai chi regularly, it can help you learn to reshape your stress response and help you feel better equipped to manage your anxiety triggers.
2. Running or Cycling
Consistent aerobic exercise also reduces tension and improves mood, sleep, and self-esteem, and it doesn’t take a lot to get these benefits. “Aerobic activity like brisk walking or cycling reduces anxiety by activating the parasympathetic nervous system and easing ruminative thinking,” says Dr. Singh. “Just 20 to 30 minutes daily can provide lasting benefits.”
If that feels overwhelming, even just 5 minutes a day can have beneficial effects on anxiety. It may help to start small and gradually increase how much time you spend exercising.
3. Strength Training
Why it helps: “Strength training can ease anxiety by improving self-confidence and emotional control,” says Singh. “It offers structure and a sense of progress, which can be stabilizing for people with chronic worry.”
4. Nature Walks
When you combine physical movement with time spent in nature, you can pack a double punch against anxiety. “Exercising in nature reduces both physical and mental symptoms of anxiety,” says Singh. “The movement calms the body, while time in green space lowers cortisol [the stress hormone] and supports emotional balance.”
5. Dancing
Whether you join a Zumba class at your local gym or boogie with friends at a club, it’s possible to dance some of your anxiety symptoms away. Research shows dancing can have psychological benefits, including a decrease in anxiety. And you don’t even have to go out to squash anxiety with dance — one small study of 41 college students found that dancing with a group over a video call also improved symptoms.
“Dance helps regulate anxiety through rhythm and breath,” says Singh. “It also offers emotional release and connection — powerful buffers against stress and isolation.”
6. Pilates
“Pilates combines core strengthening with controlled breathing and mindful movement.” says Singh. “This focused approach grounds the body and can help by shifting the focus away from anxious thoughts.”
Research backs this up. One small study of 25 people found that Pilates practice significantly reduced anxiety and stress. A larger systematic review and meta-analysis focused on women had similar findings for anxiety.
7. Deep Breathing Exercises
Although deep breathing isn’t technically physical activity on its own, breathwork is a crucial component of several of the anxiety-busting exercises mentioned above, including yoga, tai chi, and Pilates. “Breath is one of the most direct ways to calm the body’s stress response,” says Singh.
The reason: Research shows deep breathing exercises can lower your blood pressure, lessen stress and anxiety, decrease muscle tension, and regulate your emotions.
“Breath-focused practices like the 4-7-8 breathing technique and diaphragmatic breathing help regulate anxiety by slowing the breath and activating the parasympathetic nervous system,” says Singh. To do the 4-7-8 breathing technique:
- Inhale through the nose and count to four.
- Hold your breath and count to seven.
- Exhale through your mouth and count to eight.
To do diaphragmatic breathing:
- Sit comfortably with your head, neck, and shoulders relaxed and your knees bent.
- Place one hand on your chest and the other underneath your rib cage so you can feel your diaphragm move as you’re breathing.
- Take a slow breath in to feel your stomach move out against your hand. Keep the hand on your chest completely still.
- Exhale through pursed lips and tighten the muscles in your stomach to help your stomach move back in.
The Takeaway
- Exercise releases “feel-good” neurotransmitters (brain messengers), like endorphins, serotonin, norepinephrine, and dopamine, which can all help combat feelings of anxiety.
- Aerobic exercise, like running or cycling, has the most evidence for improving anxiety.
- Other forms of exercise, like yoga, dancing, and Pilates, also offer anti-anxiety benefits, but the key is to find one you love and can stick to consistently for the best results.
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