A recent study suggests that higher fitness levels may help reduce anxiety and increase emotional resilience during stressful situations.
Key points
– People with higher levels of physical activity tended to be more resilient to stress.
– Higher cardiorespiratory fitness was linked with lower anxiety and anger.
– The more-fit group showed smaller emotional responses to unpleasant stimuli.
Study details
Researchers published findings in Acta Psychologica after studying 40 healthy adults aged 18 to 40. Participants were classified into above-average (AA) and below-average (BA) fitness groups based on self-reported exercise habits used to predict cardiorespiratory fitness (CRF). Across two sessions on separate days, researchers measured anger and anxiety before and after participants viewed a 69-picture set of unpleasant or neutral images for 30 minutes.
Results showed both groups became more tense after viewing upsetting images, but the AA group began with lower baseline anger and anxiety and remained calmer. The BA group had a substantially higher likelihood of anxiety increasing from moderate to high — a 775% greater risk compared with the AA group. The authors concluded that higher CRF is associated with lower trait anxiety and greater resilience to emotional stress.
Expert perspectives
Nissa Keyashian, MD, a board-certified psychiatrist, said she routinely recommends regular exercise to support emotional health and found the results consistent with clinical experience. Psychologist Karyne Wilner, PsyD, noted the study is useful for understanding how exercise benefits people without diagnosed mental illnesses and suggested repeating the research with clinical populations (for example, people with depression, anxiety disorders, or schizophrenia).
Why exercise helps
Physical activity offers many physical and mental health benefits. The World Health Organization notes that exercise can help prevent and manage numerous conditions. The Centers for Disease Control and Prevention adds that activity can improve functioning, mood, and sleep, boosting overall well-being. A 2023 review also found that increased physical activity can reduce psychotic symptoms and help manage related medical issues.
Practical tips to get started and stick with it
– Choose activities you enjoy and can do regularly. Enjoyment increases the likelihood you’ll keep exercising.
– Start small and set achievable goals. Celebrate progress, even modest gains, to build momentum.
– Consider yoga or other grounding, meditative practices for anxiety and anger regulation.
– Use tangible rewards (a favorite snack, movie, or activity) around workouts to motivate consistency.
– Keep a notebook to track how exercise affects your mood — whether you feel better, worse, or the same.
Other strategies for managing stress and anxiety
The National Institute of Mental Health recommends identifying stress triggers and using coping techniques that work for you. Suggested practices include:
– Maintain a consistent sleep routine and get enough rest.
– Avoid excessive caffeine.
– Identify and challenge negative or unhelpful thoughts.
– Reach out to friends and family for support.
– Keep a journal.
If stress or anxiety significantly affects daily life, consider consulting a mental health professional. Regular physical activity is one effective tool among many for reducing anxiety and building emotional resilience.
