In the United States, anxiety disorders are a common mental health concern. Globally, anxiety disorders impact over 300 million people. And since so many people have this mental illness, bringing awareness and reducing symptoms is essential.
At Lose It!, we want to encourage you to engage in activities that provide TLC for the brain and mind. For starters, let’s explore how walking may reduce anxiety.
What is Anxiety?
Anxiety is an emotion. Everyone experiences anxiety differently, but a generalized anxiety disorder (GAD) may result in fear, excessive worrying, and feelings of being overwhelmed. People with GAD may find it challenging to engage in normal daily activities such as socializing, working, and sleeping. While stress may be one cause of GAD, genetics, environmental factors, and chronic conditions are also other causes.
How Do I Know If I Have An Anxiety Disorder?
GAD is a condition that a medical doctor diagnoses. Doctors use a guide called the Diagnostic and Statistical Manual of Mental Disorders (DSM) to determine if someone has GAD (versus another mental health disorder) and the proper course of treatment. For example, according to the DSM, a few signs of GAD include:
- Excessive anxiety and worry for at least six months.
- Anxiety resulting in major distress or impairment in social and work settings.
- Anxiety that is not caused by a physical issue.
If you think you have GAD, please don’t hesitate to contact your doctor. They can provide a proper diagnosis, individualized treatment plan, and the resources you need to manage this condition better.
Will Walking Help Reduce Anxiety?
The 2nd edition of the Physical Activity Guidelines for Americans recommends that adults aim for at least 150 to 300 minutes a week of moderate-intensity aerobic physical activity (ex: brisk walking), 75 to 150 minutes a week of vigorous-intensity aerobic physical activity (ex: jogging or running), or a mixture of both. Moderate-intensity walking may help burn more calories, promote heart health, and may positively impact mental health.
A 2018 systematic review found that exercise was an effective treatment for anxiety when compared to traditional medical interventions. It further found that high-intensity programs may be more beneficial than low-intensity.
Another randomized controlled study found that walking for 60 minutes 3 times per week improved the quality of life, depression, and anxiety among participants.
The Bottom Line:
Mental and emotional health is an important piece of your overall health. Walking may be one coping mechanism if you’re newly diagnosed with GAD or have had it for a while. If it’s all right with your doctor, the next time you feel overwhelmed or are excessively worried, consider hopping on a treadmill or taking an outdoor stroll to help you cope.
If you need help reducing stress, check out this blog.
Disclaimer: This blog provides general information and discussions about mental health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always consult your medical provider before starting or changing your physical activity or exercise patterns.
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