If you're not exercising regularly, you may be missing out on an easy, inexpensive way to improve your overall mood as well as your ability to cope with stress and anxiety. While exercise is not a cure for anxiety disorders, it may be an important tool in your recovery.
Regular exercisers have always known that exercise may result in feelings of well-being, including an increased ability to relax. Various studies confirm such results. In a study at Concordia University in Montreal, almost all the participants reported an improvement in mood after exercising. Those who felt the worst prior to exercising reported the greatest improvements in mood. The United States Surgeon General reports that physical activity "reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being."
Theories vary on why exercise improves mood. A number of factors appear to be at work such as reduced muscle tension and increased levels of serotonin. The Northbay Medical Center explains these factors in Exercise Your Bad Mood Away.
If you fear exercising because you think it will cause a panic attack, start slowly. In fact, the American Psychological Association reports, "You don't have to knock yourself out to feel good." The APA article discusses the link between lactic acid (produced by some forms of exercise) and panic attacks. If particular exercises do seem to cause you to have panic attacks (for whatever reasons), then try a simple, brisk walk for a short period of time. Walk at whatever pace is comfortable at first and for whatever length of time you can handle. Over time, you may increase the pace and length of the workout. In the meantime, you should be working on coping skills and other recovery techniques, so that you are prepared to handle panicky feelings in any situation. If you choose to try other, more intense exercises later, you will be ready to do so.
For exercise ideas, plans, and lessons, be sure to see About Exercise and About Walking.
Updated 12/20/05