Exercise and anxiety have a bit in common.
They both cause increased heart rate and breathing.
They both make you sweaty.
And you can’t seem to think of much else at the time!
A little on anxiety…
Anxiety is something we all feel, at some point, in some way or another.
It may look and feel slightly different for everyone! It’s a natural reaction to a ‘threat’ that happens at a certain point in our bodies stress response.
When the sympathetic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis shift into high gear (you may remember I touched on this in my last blog!).
When you’re preparing for a speech, this is great - because it sharpens your attention so you can rise to the challenge. Completely normal. But if you worry when there’s no real threat, to the point where you can’t function normally, that’s an anxiety disorder.
18% of the population suffers from a clinical anxiety disorder.
A study done in 2004 looked at 54 sedentary college students with generalized anxiety disorder. Split into two groups, one group ran on treadmills at 60-90% of their maximum heart rate. The second group walked. Whilst both groups showed reduced anxiety levels, the rigorous exercise worked more quickly and effectively. Furthermore, students in this group reported less fear of the physical symptoms of anxiety.
So here's the theory:
When we raise our heart rate and our breathing in the context of exercise, we learn that these physical signs don’t necessarily lead to an anxiety attack. We become more comfortable with our body being aroused, and we don’t automatically assume that the arousal is noxious.
We use exercise to combat the symptoms of anxiety, and thus treat the state. While your level of fitness improves, you chip away at the anxiety trait. Over time, you teach the brain that the symptoms don’t always spell doom and that you can survive.
You’re reprogramming the cognitive misinterpretation.
A match made in physiological heaven
How exactly does exercise kick anxiety's butt?
(bare with me, this is the nerdy bit)
As we start using our muscles, the body breaks down fat molecules in the blood stream to fuel them.
These free fatty acids compete with tryptophan to catch a ride on our transport proteins, elevating its concentration in the blood stream.
To equalize its levels, tryptophan pushes through the blood brain barrier, and is used as a building block for our old friend serotonin (feel good hormone).
BDNF, which is also released with exercise, also increases levels of serotonin, which enhances our sense of safety.
Moving the body also triggers the release of GABA, which is the brain's major inhibitory neurotransmitter (and the primary target for most anti-anxiety medications), which interrupts the obsessive feedback loop within the brain.
When our heart starts beating hard, its muscle cells produce a molecule called atrial natriuretic peptide.
That puts the brakes on our hyper-aroused state.
Clearly there is a connection between how much you exercise, and how anxious you feel.
Scientists have shown that exercise helps the average person reduce normal feelings of anxiousness.
Next time you’re feeling stressed, overwhelmed, or anxious, try squeezing in 15-20 minutes of huff and puff exercise and see how you feel after. You be the judge!
If you want to consult with an exercise physiologist before exercising specifically for anxiety; get in touch, I would love to help.
Broman-Fulks, Berman & Webster (2004), 'Effects of aerobic exercise of anxiety sensitivity', Journal or Behaviour Research and Therapy, vol. 42, no. 2, pp. 125-136
Ratey, John J.,Hagerman, Eric. (2008) Spark :the revolutionary new science of exercise and the brain New York : Little, Brown,