A recent study links higher fitness levels with reduced anxiety and stronger emotional resilience during stressful situations.
What the study found
– People who were more physically fit showed greater resistance to stress and smaller rises in negative emotions.
– Greater cardiorespiratory fitness (CRF) was associated with lower levels of anxiety and anger.
– The fitter group displayed smaller emotional reactions when exposed to unpleasant images.
Study design and results
Researchers reported their findings in Acta Psychologica after testing 40 healthy adults aged 18 to 40. Participants were divided into above-average (AA) and below-average (BA) fitness groups based on self-reported exercise habits used to estimate CRF. Across two separate sessions, researchers measured participants’ anger and anxiety before and after they viewed a 69-picture set of unpleasant or neutral images for 30 minutes.
Both groups became more tense after viewing upsetting images, but the AA group started with lower baseline anger and anxiety and stayed calmer overall. The BA group had a much higher chance of anxiety rising from moderate to high—about a 775% greater risk compared with the AA group. The authors conclude that higher CRF relates to lower trait anxiety and greater emotional resilience under stress.
Expert perspectives
– Nissa Keyashian, MD, a board-certified psychiatrist, says she commonly recommends regular exercise to support emotional health and finds these results consistent with clinical experience.
– Psychologist Karyne Wilner, PsyD, points out the study helps explain benefits for people without diagnosed mental illness and suggests repeating the research with clinical populations (for example, individuals with depression, anxiety disorders, or schizophrenia).
Why exercise helps
Physical activity delivers many mental and physical benefits. The World Health Organization notes exercise can prevent and help manage numerous conditions. The U.S. Centers for Disease Control and Prevention adds that regular activity improves functioning, mood, and sleep, enhancing overall well-being. A 2023 review also reported that increased physical activity can reduce psychotic symptoms and assist with related medical issues.
Practical tips to get started and stick with it
– Pick activities you enjoy so you’re more likely to keep doing them.
– Begin with small, achievable goals and celebrate progress to build momentum.
– Try yoga or other grounding, meditative practices to help regulate anxiety and anger.
– Use tangible rewards (a favorite snack, a movie, or another treat) after workouts to boost consistency.
– Keep a simple mood log to track how different forms of exercise affect your feelings.
Other strategies for managing stress and anxiety
The National Institute of Mental Health recommends identifying stress triggers and using coping techniques that suit you. Helpful practices include maintaining a regular sleep schedule, limiting excess caffeine, challenging negative or unhelpful thoughts, reaching out to friends and family for support, and journaling.
If stress or anxiety interferes with daily life, consider consulting a mental health professional. Regular physical activity is one effective tool among many for reducing anxiety and strengthening emotional resilience.
