# Exercise as it relates to Disease/Exercise as a Management Tool for Anxiety

Exercise as it relates to Disease

## What is Anxiety?

It is important to understand that anxiety effects people in different ways. However, central features often include excessive worrying, a negative thought process, distress for unknown reason, and feeling uncomfortable due to the thought that something bad is going to occur. Normal everyday stress is not unusual, it is the body's natural way of reacting to stressful situations and pressure. Anxiety is when the feelings of distress, worry, and feeling uncomfortable or 'on edge' are experienced for prolonged amounts of time.

## Symptoms

Symptoms of anxiety can include:
| Sweating | Trembling or Shaking | Restlessness |
| Irritability | Racing Heart Rate | Confusion |
| Tightening of Chest | Hot and Cold Flushes | Trouble Sleeping |
| Trouble Concentrating | Upset Stomach or Nausea | |
The effects of anxiety can prevent a person from living a normal, happy life if the anxiety is not recognised and managed.

## Who is at risk of suffering from Anxiety?

Anxiety can effect anyone of any age and gender. In Australia, anxiety is the most common mental condition, effecting on average, 1 in 4 people. This adds up to over 2 million people in one year. Whilst no one can be certain they will never have anxiety, there are a few factors that could make a person more susceptible to suffering from anxiety.

### Factors that could increase risk of Anxiety

* Hereditary: Family history of anxiety
* Biochemical Factors: An imbalance of emotion regulation and physical reaction chemicals in the brain
* Unpleasant Life Experiences: Abuse, bullying, excessive pressure, large work load

## Exercise as a Management Tool

A lot of research has gone into finding ways to reduce anxiety symptoms; there are various medications and therapy available. It is well known that exercise is beneficial for ones physical health, but have you considered it could have a positive influence on your mental health as well. Research has now proven that exercise can be an effective way of reducing the symptoms of anxiety. "We now have evidence to support the claim that exercise is related to positive mental health as indicated by relief in symptoms of depression and anxiety." (Landers, 1997) Exercise produces endorphins in the brain which act as the body's natural painkillers; they help boost your overall mood. Exercise is said to produce a sense of euphoria and reduce overall stress.
The results of exercise as a management tool for anxiety can vary for each individual, just as anxiety effects each person differently. Some people find instant relief after exercising, others will experience gradual relief, some people will have temporary relief and others will have long term management of their anxiety.

### What type of exercise is best?

Research suggests that aerobic exercise is more beneficial in reducing anxiety. This includes activities such as jogging, cycling and swimming. Exercise as a management tool for anxiety is said to also be more effective when exercise is regular over a few weeks opposed to a one off occurrence. However, some individuals may still benefit from strength exercises as well as more relaxing exercises such as yoga. Some people may just need a brisk walk around the block to de-stress.

## Recommendations

Based on the information above, aerobic exercise as a management tool for anxiety would be the best place to start. This includes exercises such as:
* Running
* Jogging
* Walking
* Cycling
* Swimming
These types of exercise all increase heart rate and release feel good endorphins. Other types of anxiety management exercises include: Strength training, Yoga and Pilaties. Each person is different and will react differently to various exercises. Don't hesitate to contact a professional and ask them to discuss exercise options with you.

## Further Readings and Information

* For additional information and help: http://www.beyondblue.org.au/the-facts/anxiety
* For additional information on aerobic exercises: http://www.bupa.com.au/health-and-wellness/health-information/az-health-information/types-of-aerobic-exercise

## References

* ↑ Understanding and Managing Anxiety, Available From: http://www.psychology.org.au/publications/tip_sheets/anxiety/
* ↑ Signs and Symptoms, Available From: http://www.beyondblue.org.au/the-facts/anxiety/signs-and-symptoms
* ↑ Understanding and Managing Anxiety, Available From: http://www.psychology.org.au/publications/tip_sheets/anxiety/
* ↑ The Facts, Available From: http://www.beyondblue.org.au/the-facts
* ↑ Understanding and Managing Anxiety, Available From:http://www.psychology.org.au/publications/tip_sheets/anxiety/
* ↑ Medication, Available From: http://www.adaa.org/finding-help/treatment/medication
* ↑ Exercise and Endorphins, Available From: http://www.naturaltherapypages.com.au/article/Exercise_Endorphins
* ↑ Exercise and Endorphins, Available From: http://www.naturaltherapypages.com.au/article/Exercise_Endorphins
* ↑ The influence of Exercise on Mental Health, Available From: http://www.portalsaudebrasil.com/artigospsb/psico046.pdf
* Beyondblue.org.au,. (2014). beyondblue. Retrieved 23 September 2014, from http://www.beyondblue.org.au/the-facts
* Beyondblue.org.au,. (2014). beyondblue. Retrieved 23 September 2014, from http://www.beyondblue.org.au/the-facts/anxiety/signs-and-symptoms
* Psychology.org.au,. (2014). Australian Psychological Society : Understanding and managing anxiety. Retrieved 23 September 2014, from http://www.psychology.org.au/publications/tip_sheets/anxiety/
* Adaa.org,. (2014). Exercise for Stress and Anxiety | Anxiety and Depression Association of America, ADAA. Retrieved 23 September 2014, from http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
* Australia, N. (2014). article: Exercise and Endorphins. Natural Therapy Pages. Retrieved 23 September 2014, from http://www.naturaltherapypages.com.au/article/Exercise_Endorphins.
* Landers, D. (1997). The influence of exercise on mental health (1st ed.). Washington, DC: President's Council on Physical Fitness and Sports.
* Adaa.org,. (2014). Medication | Anxiety and Depression Association of America, ADAA. Retrieved 24 September 2014, from http://www.adaa.org/finding-help/treatment/medication
* Mayoclinic.org,. (2014). Depression and anxiety: Exercise eases symptoms - Mayo Clinic. Retrieved 24 September 2014, from http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495