About 10% of the world’s population suffers from anxiety disorders, women – twice as often as men. Previously, several studies have shown that people often experience poor physical health in the presence of these disorders. At the same time, many patients do not get relief from the standard treatment for anxiety – drugs and psychotherapy.
Scientists view physical activity as a promising tool in the prevention and relief of symptoms of anxiety disorder. In addition to improving the mental state of people, it can have a positive effect on their physical health and life expectancy. However, little is known about how different levels of physical activity affect the risk of developing anxiety, and whether the effects on men and women are the same.
- To get the best results, try to devote at least 2.5 hours a week to moderate-intensity exercise or 1.25 hours to vigorous exercise. They can be combined.
- 5 X 30: Jog, walk, bike, or dance for half an hour a day, five times a week.
- Set available daily tasks. It is important to stay active day in and day out, not to achieve amazing athletic performance. Better to walk 20 minutes every day than waiting for the weekend to devote a few hours to it.
- Choose the types of exercise that bring you pleasure. If you’re an introvert, don’t force yourself into group fitness.
- Distract yourself with music, audiobooks and podcasts in the player. This will help increase your enjoyment of exercise.
- Find a partner or workout partner. This helps many people not to abandon exercise.
- Be patient when starting an exercise program. In the first few weeks, this can really be quite difficult. Of course, over time it will become much easier to do them.
Source – American Anxiety and Depression Association
In a new study, scientists followed 385,000 people for 21 years. They tested whether the risk of developing anxiety was associated with people participating in a national short-distance ski race. The analysis pulled in data from recreational skiers who raced from 1989 to 2010 and people who did not run.
Scientists found that physically active people had a 60% lower risk of developing anxiety disorder within 21 years than the average Swedish. These results were true for both men and women.
However, scientists have found some difference between the effect of an active lifestyle on men and women. In men, the risk of anxiety decreased in the same way, regardless of their athletic performance. The women in the group with the best performance in cross-country skiing were almost twice as likely to have anxiety as those in the group with the lower results.
Scientists emphasize that even in the group of physically active women with a higher risk of anxiety, this risk was lower than lower than that of their physically inactive peers.
“Our study suggests that the relationship between anxiety symptoms and physical activity may not be linear,” said Martina Svensson of Lund University, co-author of the study.
The study authors believe the new study highlights the effectiveness of physical activity in preventing anxiety. This is one of the largest studies on this topic to date. In addition, few women were previously included in scientific work.
Scientists have pointed out that skiing is not an exercise that is exclusively effective in reducing anxiety. Previously, in other studies, different types of physical activity have been shown to be highly effective.