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Exercise and Anxiety: Does Exercise Actually Help? 

Living with anxiety can be hard, but regular exercise could help reduce worry and boost wellbeing. We explore the benefits and best exercises for anxiety.

A queasy stomach before a big speech. Sweaty palms before a first date. We all feel anxious sometimes. But for many, anxiety is far more than the occasional jittery feeling. 

Anxiety can manifest in varying ways, from slight unease to full-blown panic attacks. While it’s a natural emotion, ongoing anxiety can disrupt work, relationships, and overall happiness. Anxiety lies at the core of common mental health conditions like generalized anxiety disorder, panic disorder, and phobias. By unpacking what anxiety looks and feels like, we can explore ways to keep it from limiting us.

Anxiety is a common mental health condition characterized by feelings of worry, fear, and unease. While we all feel anxiety occasionally, like before an exam or an operation, some people find their anxiety more constant, affecting their daily lives.

One of the most effective anxiety-busters is exercise. Moving your body provides biochemical and emotional relief while easily incorporating it into your daily life. Taking care of both your body and mind is essential for overall well-being.

Mental Health And Exercise: Does Exercise Help With Anxiety?
Physical activity isn’t just about building muscle or increasing endurance. For many, it’s a vital part of their mental health toolkit, providing immediate and long-term relief from anxiety. Here are some of the ways it helps:

The Neurochemical Boost

One of the wonders of exercise lies in its ability to induce profound neurochemical changes in our bodies. Regular physical activity triggers the release of endocannabinoids, mood-enhancing neuromodulators known for their calming effects. These chemical compounds, found naturally within our system, produce euphoria, reduce stress, and promote a sense of well-being. Plus, exercise stabilizes other key neurotransmitters to maintain an even-keeled mood long-term.

Beyond Endorphins

For years, the mood-lifting benefits of exercise were attributed to endorphins, often termed the “runner’s high.” While there’s no denying the pleasure that can result from an intense workout session, modern science suggests that endorphins might not be the reason. It’s an exciting area of research, with some experts arguing that other factors, like the endocannabinoids mentioned above, might be more instrumental in mediating exercise-induced euphoria.

A Healthy Distraction

Engaging in any form of physical activity—a brisk walk, a yoga session, or an intense HIIT (high-intensity interval training) workout—often requires concentration and focus. This immersion offers a valuable break from persistent negative thoughts or overthinking, which can be especially beneficial for those prone to anxiety or depressive rumination. Focusing on the present moment, the body’s movement, and the breath’s rhythm can serve as a grounding experience, steering the mind away from stressors and toward a state of calm.

The Jury Has Spoken

Studies consistently show active people report lower anxiety levels and reduced risk for anxiety disorders compared to inactive peers. Exercise can be both a prevention and a therapy.

So next time you need to blow off steam, clear your head, or feel more joyful, remember the power of moving your body. There are just some days when we’re not able to jump right into working out even when anxiety is high. For those days, try quick guided practices like SOS Breath Work, and Shake Off Your Tension.

5 Of The Best Exercises For Anxiety

There are many activities that can help alleviate anxiety and promote a sense of peace and tranquillity. Here are some ideas. 

1. Aerobic exercise

Engaging in aerobic exercises such as running, cycling, or swimming releases brain chemicals that boost mood and reduce stress. These high-energy activities help distract the mind from anxious thoughts and improve sleep patterns (and we all know how a lack of sleep leaves us feeling!)

For lower-intensity movement, you can always take a mindful walk. Try Walk Away Stress to find peace while walking.

2. Yoga

Yoga combines gentle movement with mindful breathing techniques. The practice of yoga has been shown to help reduce stress hormones like cortisol while increasing the production of gamma-aminobutyric acid (GABA), which promotes relaxation and reduces anxiety levels.

If you’d like to up-level your at-home yoga sessions, try pairing them with these relaxing soundscapes like Distant Ocean Surf.

3. Tai Chi

Originating from ancient Chinese martial arts practices, tai chi is a slow-moving exercise focusing on breath control and precise movements. This meditative practice promotes relaxation by reducing muscle tension and improving balance while fostering a sense of inner calm. Practising tai chi regularly has been linked to decreased anxiety levels and improved mental clarity.

Try adding Infinite Ambient for Relaxation to your movement playlist.

4. Nature Walks

Connecting with nature through leisurely walks in natural settings has proven to effectively alleviate anxiety symptoms. Spending time outdoors exposes you to fresh air, sunlight, and green surroundings – all of which have been shown to significantly boost mood and reduce stress levels. 

Whether a stroll through a park or hiking along scenic trails, immersing yourself in nature can provide much-needed tranquillity for an anxious mind.

If you can’t get outside, you can still connect with nature by listening to a beautiful soundscape like Calm Island.

5. Strength Training

While it may seem counterintuitive, weightlifting can benefit people dealing with anxiety. Engaging in resistance training not only strengthens your physical body but also helps release tension and stress. The focused and repetitive movements in weightlifting provide a sense of control and empowerment, boosting self-confidence and reducing anxiety levels.

Cool down after your workout with a guided meditation like Relaxed Open-hearted Presence.

Bringing any type of exercise into your routine can dramatically impact managing anxiety. There are just two things to remember:

  • If you’re enjoying yourself, you’re much more likely to keep it up, so pick something that appeals to you. It doesn’t matter if you prefer running, yoga, or hiking. Do what gets you moving joyfully. 
  • Listen to your body’s needs and start with small steps, gradually increasing the intensity as you feel comfortable. 

Overcoming Anxiety With Exercise And Meditation

If you want to take your anxiety-busting exercise routine one step further, don’t work out harder, work out smarter. 

While exercise alone has been proven to have numerous mental health benefits, adding meditation into the mix can amplify these benefits even further.

Consider starting your workouts with some gentle mindful movement such as The Daily Move with Mel Mah.

Meditation fosters mindfulness, which is the practice of being fully present, aware, and accepting of our thoughts, feelings, and bodily sensations in the present moment. By cultivating mindfulness through meditation, we can better stay grounded and focused on the present, reducing worries about the future or ruminations about the past that often contribute to anxiety. You can allow mindfulness to guide you toward a calmer state of mind

Remember that everyone’s experience with anxiety is unique, and it’s essential to find the coping strategies and exercise routines that work best for you. If you feel lost you can always check in with your healthcare provider.

Looking for a post-workout meditation? Pause to Breathe is one of our go-to’s.

Exercise and anxiety FAQs 

Q: Does exercise help with anxiety?

Research suggests that regular exercise can indeed have a positive impact on anxiety levels. Engaging in physical activity releases natural mood-boosting chemicals in the brain. Additionally, exercise provides an opportunity to focus on the present moment and distract yourself from anxious thoughts.

Q: What is the best exercise for anxiety?

The best exercise for anxiety is the exercise you’ll do. Needs will vary from person to person according to individual preferences and physical abilities. However, any form of exercise that gets your heart rate up can be especially beneficial. This could include activities such as brisk walking, jogging, cycling, swimming, or dancing.

Q: What are the best techniques used for coping with anxiety?

There are various techniques that people use to cope with anxiety effectively. These may include: 

  • Deep breathing exercises to promote relaxation
  • Practising mindfulness or meditation to cultivate present-moment awareness
  • Engaging in a regular physical activity like yoga 
  • Seeking support from loved ones or professionals through therapy or counselling sessions 
  • Maintaining a healthy lifestyle including sufficient sleep and balanced nutrition

If you’re looking for more techniques, check out the ultimate anxiety toolkit.

Q: What are the four coping skills for anxiety?

Coping skills play a vital role in managing anxiety symptoms. Other than exercise, four commonly recommended coping skills for anxiety include: 

  • Identifying and challenging negative thought patterns through cognitive-behavioural techniques; 
  • Practising self-care activities such as engaging in hobbies or taking time for oneself; 
  • Using stress-reduction strategies like progressive muscle relaxation or guided imagery; 
  • Developing healthy emotional outlets such as journaling or talking about your feelings with someone you trust.
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We may collect your personal information when required by law but generally we collect personal information from you (or about you) to allow us to:

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You are not obligated to provide us with your personal information. You may choose whether you receive communications from us. Whilst it is your choice not to provide your personal information to us this may impede our ability to provide you with all of the functionality of our Veteran Benefits Australia Services.

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Should you wish to remove yourself from our contact database you may do so at any time by contacting us at www.veteranbenefitsaustralia.com/contact-us/

How can I access, correct and/or update personal information you have collected?

At any time you may contact our Privacy Officer and request your personal information be modified. We will make all efforts to correct data once we have proved your identity.

We will deal with all requests for access to personal information as quickly as possible, but no later than 30 calendar days from the date of your request (unless any complexities arise).

We will refuse access where the personal information relates to existing or anticipated legal proceedings, and the information would not be accessible by the process of discovery in those proceedings. Further, we will refuse access where your request is frivolous or vexatious, and where we reasonably believe that: giving access would pose a serious threat to the life, health or safety of any individual, or to public health or public safety; unlawful activity, or misconduct of a serious nature, is being or may be engaged in against Veteran Benefits Australia and giving access would be likely to prejudice the taking of appropriate action in relation to that matter.

If we refuse to give you access we will provide you with reasons for our refusal, unless doing so would be unreasonable in the circumstances. We will also take reasonable steps to give you access in a way that meets your needs without giving rise to the reasons of our refusal. Further, we will provide details of how you may make a complaint about our decision.

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How do we store and protect your personal information?

For us to provide excellent service we are required to store some personal information and take the greatest of care to ensure this information is treated as private and confidential. Transmitting personal data via the internet does have inherent risks associated with it. We will however take all reasonable steps to ensure the security of this data. Note that no information transmitted over the Internet can be guaranteed to be completely secure. While we will endeavour to protect your personal information as best as possible we cannot guarantee the security of any information that you transmit to us, or receive from us. The transmission and exchange of information is carried out at your own risk.

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These are the terms and conditions of Veteran Benefits Australia. All advices, referrals and other services provided by Veteran Benefits Australia (“Services”) whether via its website at www.veteranbenefitsaustralia.com (“Website”) or by contacting Veteran Benefits Australia in any other manner, are provided on these Terms & Conditions and all customers of Veteran Benefits Australia’s Services (each a “Customer”) agree to these Terms & Conditions as a pre-condition of obtaining any Services from Veteran Benefits Australia. No terms and conditions introduced by the Customer shall take effect to vary these Terms & Conditions unless expressly agreed in writing by Veteran Benefits Australia.

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Viewing Your Accepted Conditions

The following steps will help view the accepted conditions of your DVA white card via the MyGov website.

Step 1:

Go to https://my.gov.au

Sign in to your myGov account using your Username and Password.

You can sign in to myGov using the following:

  • Your username (Your myGov username has 2 letters and 6 numbers. For example XY123456)
  • Your email address used to create your account
  • Your mobile number (if you have enabled this option)

After entering your login details you may be required to provide a one-time access code.

  • A one-time use code is sent by SMS to your mobile phone.

If you do not have a myGov account, you can create one by selecting Create myGov account on the myGov sign-in page.

using the MyGov login page

Step 2:

Once you have logged into your account scroll down until you see the heading ‘Your Services’.

Your Services lists the government programs you access that offer online services through myGov. You should see ‘Department of Veteran Affairs’ listed here.

Select ‘Department of Veteran Affairs’.

If you do not see Department of Veteran Affairs listed you will have to link this service to your account (See the video below).

You can do this by selecting Link another service.

Select the DVA tile

Step 3:

This is your Department of Veterans’ Affairs My Service Home Page.

My Service allows you to access DVA services online such as:

  • Access support for a service-related condition or injury
  • Access your digital DVA Veteran Card
  • Lodge and track the status of your claims

Look in the middle column titled Claims.

Select Accepted Conditions.

Select Accepted Conditions from the Claims Menu

Step 4:

This page shows your digital DVA Veteran Card.

You will see information such as your Card NumberExpiryCard Type and the Conditions listed on your card.

Select the Conditions Listed drop-down menu to view the conditions listed on your card.

Step 5:

Select Print this Page in the top right-hand corner of the page to download your digital DVA Card as a PDF.

Alternatively, if accessing this on your mobile phone you can take a screenshot of this page. Depending on your phone you can:

  • Press the Side button and the Volume up button at the same time (iPhone)
  • Press the Power and Volume Down buttons at the same time


Video on how to log on and link my service: