If anxiety has been weighing on your mind, you’re not alone—and the good news is, movement can help. Exercise isn’t just good for your body; it’s a powerful tool for improving your mood, calming your thoughts, and reducing anxiety symptoms. Here’s a list of science-backed exercises that can help you find relief naturally:
Walking
Walking boosts endorphins and lowers cortisol levels. A simple 10- to 30-minute walk can significantly reduce anxious feelings, especially when done in green spaces or near water. Take a brisk walk in a nearby park or around your neighborhood. Focus on your breath and surroundings to combine physical and mindful benefits.
Yoga
Yoga combines movement, breath control, and mindfulness. Studies show that it reduces activity in the brain’s stress response system and increases GABA (a calming neurotransmitter). Start with basic poses like child’s pose, cat-cow, or legs-up-the-wall. Even 10 minutes a day can make a difference.
Running or Jogging
Cardiovascular exercise stimulates the release of endorphins and can help clear your mind. It’s also been linked to lower levels of anxiety and depression. Begin with intervals—run for 1 minute, walk for 2, and repeat. As your stamina builds, increase the running time.
4. Strength Training
Lifting weights improves body image and boosts confidence. It also triggers the release of dopamine, serotonin, and norepinephrine—neurochemicals that improve mood. Incorporate bodyweight exercises like squats, lunges, or push-ups a few times a week. Gradually add light weights.
Dance
Dancing increases energy and encourages creative expression. It also connects you to music, rhythm, and emotion, which helps shift your mental state. Put on your favorite playlist and dance freely at home. The sillier, the better—it’s about release, not performance.