A new study suggests that exercise is more effective than therapy or drugs in relieving chronic anxiety. 

Researchers in Sweden looked at how anxiety symptoms fell over the course of 12 weeks as a result of both ‘moderate and strenuous’ cardio and strength training. 

The researchers discovered that even chronic anxiety could be relieved by both intensities of exercise. 

The results suggest that more ‘simple’ treatments are needed for anxiety than drugs and therapy, which are costly and sometimes ineffective for patients. 

Both moderate and strenuous exercise alleviates symptoms of anxiety, even when the disorder is chronic, a study led by researchers at the University of Gothenburg shows (stock image)

A study by University of Gothenburg researchers shows that moderate to strenuous exercise both alleviate anxiety symptoms even when it is chronic.

CAN BOTOX REDUCE ANXIETY 

Botox has a reputation for diminishing wrinkles. However, recent research suggests that it may also reduce anxiety.  

Botox injections can reduce anxiety by up to 72 per cent, scientists in California found, regardless of where it is injected.

Botox or Botulinum Toxin is an injection that’s derived from a bacteria toxin. It can be used to treat wrinkles, incontinence, headaches, spasms and excessive sweating. 

Although it’s unclear how the botulinum toxin reduces anxiety symptoms, researchers suggest that the botulinum chemicals may travel to areas of the central nervous system involved in emotion and mood.    

Read more: Botox injections may reduce anxiety, study says 

This new study, which was conducted by University of Gothenburg researchers, was published in The Journal of Affective Disorders.

The authors report that a 12-week-long group exercise program was effective in treating patients suffering from anxiety disorders in primary care. 

“These results strengthen the belief that physical exercise is an effective treatment. They could also be used more often in clinics for people with anxiety.  

Researchers recruited 286 people with anxiety syndrome, from the Gothenburg area and Halland County in the north of Sweden to conduct the study.  

They were averagely 39 years old, while 70% of them were female. About half the respondents had suffered from anxiety for at least 10 years. 

Participants were drawn to be assigned to moderate and strenuous exercise groups for twelve weeks. 

Under the supervision of a physical therapy professional, both treatment groups received three 60-minute sessions each week. 

Severity of anxiety symptoms – which include nervousness, rapid breathing, increased heart rate and trembling – was then self-reported by the participants.  

Results showed that even when anxiety was chronic, their anxiety symptoms had been significantly reduced compared to those in a control group who were given advice about physical activity according public health recommendations. 

Graphic shows the difference between self-reported anxiety at baseline and after the 12-week exercise course (post-intervention)

The graphic below shows the differences in self-reported anxiety between baseline and 12 weeks of exercise (post-intervention). 

EXERCISEINTENSITY  

Under the supervision of a physical therapy professional, both treatment groups received three 60-minute sessions each week.

Sessions were split into strength and cardio training. For 45 minutes, a warmup followed by circular training at 12 stations. After the warmup, sessions concluded with stretching and cooldown.

The group members who exercised at moderate levels were expected to achieve 60 percent of their maximal heart rate. This is a level of exertion that can be rated light to moderate.

The goal of the intensive training group was to achieve 75% of maximal heart rate. This level of exertion is perceived as being high.

Levels were confirmed using heart rate monitors and validated with the Borg rating scale.

The majority of the participants in the 12-week treatment program went from having moderate anxiety to severe anxiety to one with low anxiety after 12 weeks.

The likelihood of experiencing anxiety relief from exercise at a low intensity rose by 3.62. This was the same for people who exercised at greater intensity: 4.88.

Participants were unaware that other people received the same physical training and counselling as they.

‘There was a significant intensity trend for improvement – that is, the more intensely they exercised, the more their anxiety symptoms improved,’ said study author Malin Henriksson at the University of Gothenburg.

Today’s standard treatments for anxiety are cognitive behavioural therapy (CBT), usually involving sessions with a therapist a couple times a week, and psychotropic drugs. 

But CBT can be expensive and psychotropic drugs commonly have side effects, such as weight gain, dizziness, fatigue and even cardiac issues. 

Anxiety disorders are often resistant to medical treatment. A patient’s prognosis may be worsened if they wait too long for CBT. 

‘Doctors in primary care need treatments that are individualised, have few side effects, and are easy to prescribe,’ said study author Maria Åberg.

“The 12 week model that involves physical training at any intensity for 12 weeks is an effective and efficient treatment. It should be available more frequently in primary care to people suffering from anxiety.  

The team points out that previous studies on depression and physical activity have demonstrated clear improvements in symptoms.

But, it is difficult to see how exercise affects anxiety in people who are not able to do so.  

One of the limitations of the study was the use of self-rating measures, which bears the risk of an underestimation or overestimation of symptoms. 

People with anxiety may avoid admitting that something is wrong, says the Mayo Clinic.   

DIFFERENCE ABOUT ANXIETY & DEPRESSION 

Anxiety and depression are two different things. One refers to one illness and the other to multiple conditions.

Depression is a very common illness. There are many symptoms. It can feel different for different people. However, depression is only one condition.

Anxiety can take many different forms. Anxiety can simply be used to refer to the feeling of being anxious. However, anxiety can actually be used medically to refer to a number of conditions.

There are some conditions that anxiety can be less common. Panic disorders and phobias are two examples. 

However, the most common condition is generalised anxiety disorder (GAD) which could affect up to four out of every 100 UK residents. 

Source: Pablo Vandenabeele from BUPA