How Exercise Reduces Anxiety Differently Than Meditation

If you struggle with anxiety, you may know that exercise and mindfulness meditation can help. These habits are gaining traction as tools to improve overall well-being, in part because of a growing awareness of the mind-body connection — 79% of Americans believe that mental health has an impact on physical health, according to the American Psychiatric Association (APA). But while both working out and meditating can be effective to combat anxiety (in combination with the treatment plan suggested by a healthcare professional), they help in different ways. And if you don’t like sitting still, you may be wondering if you can skip the meditation practice in favor of a sweat session. RELATED: How to Spot Depression in Men To help you tailor your routine to your unique needs, here’s what you need to know about the anxiety-busting benefits of exercise versus meditation. The Anxiety-Reducing Benefits of Exercise You’ve likely heard of — or experienced first-hand — runner’s high, the positive feelings brought on by the endorphin release during a workout. According to Dr. Earl J. Campazzi, Jr., physician and author of Better Health With AI, endorphin is a natural painkiller, and there are other physiological changes happening during exercise that have an impact on your mood, from an increase in feel-good brain chemicals like serotonin and dopamine to a decrease in cortisol, the stress hormone. Recent research also revealed that breaking a sweat triggers the release of endocannabinoids, naturally produced chemicals that are very similar to the THC in cannabis — so the expression “runner’s high” can now be taken quite literally. When you’re stressed out or anxious, you also produce adrenaline, which gives you that jittery feeling that isn’t pleasant but is part of your fight-or-flight response and meant to help you spring into action. Studies show that aerobic exercise can lower stress hormones like adrenaline and improve well-being. How Exercise and Meditation Help Relieve Anxiety In Different Ways So, what’s the difference between exercise and meditation for anxiety relief? “You can think of exercise as a bottom-up approach — the body affecting the brain. Meditation is a top-down approach — the brain affecting itself and the body,” says Campazzi. Mindfulness-based techniques reduce stress by helping you change your thoughts and emotions. That said, it would be reductive to view meditation purely as a mental and emotional mechanism and exercise as a physical one. When you meditate, for example, you slow down your breathing, which can help regulate your nervous system and make you feel calmer. And, on a psychological level, exercise “helps the mind move away from rumination,” when you play negative thoughts on repeat, says Karol Ward, LCSW and author of “Worried Sick: Break Free From Chronic Worry to Achieve Mental & Physical Health.” Exercise vs Meditation: Which One Is Best for You? Both habits come with benefits, and it certainly doesn’t hurt to adopt both. But which one is best for you if you had to start with one? It depends on your unique personality. “Being trapped in a sedentary situation [can make some people] more anxious. While it’s an oversimplification, there are doers and thinkers. For doers, meditation can feel like fighting against their nature. Exercise works with their restless energy,” says Campazzi. As Campazzi puts it, that restless energy has to go somewhere. “While meditation does help the body shift into the relaxation response, for some people there is too much adrenaline (due to stress and anxiety) to be able to sit still,” adds Ward. “This person needs to discharge the adrenaline. You know this has occurred when there is a feeling of calmness after an activity.” If you recognize yourself, you may be wondering whether some workouts are better at reducing anxiety than others. Campazzi recommends a sustained, moderate-intensity workout of at least 30 minutes to trigger positive biochemical changes. The Best Workouts for Anxiety Relief That said, different moods may call for different types of movements, according to Ward. “Psychologically speaking, I have found that if someone's mood is anxious, agitated, nervous, angry or irritated, the best physical activities are aerobic and anaerobic; expending high energy over different lengths of time,” says Ward. “If someone's mood is sadness combined with anxiety such as feeling fearful, tearful, low-energy or needing comfort, then the best physical activities are easy and relaxed.” In other words, activities like running or boxing may feel better if your anxiety is paired with agitation, but if you’re feeling low, a walk or a gentle yoga session may be more effective. Don’t overthink it though. Regular movement is the most important. “The key is to form a new habit,” says Campazzi. If you don’t know where to start, just go for a walk the next time your anxiety gets the best of you. “With walking, you'll discover if you want to do more or less movement and can adjust accordingly. It also will allow your mind to focus on something else, which, in turn, will disrupt anxious thoughts,” notes Ward. As always, it’s important to consult a healthcare professional if you’re struggling with anxiety, as exercise or meditation alone may not be enough to manage your symptoms. But these habits never hurt, and if you’re someone who struggles with sitting still, you may as well embrace a routine you’ll stick with. You Might Also Dig: How to Deal With AnxietyDos and Don'ts of Mental HealthMental Health Basics All Men Should Know