Q Does exercise really help with anxiety? What kind of exercise is good?
A Studies show that aerobic exercise three or more times a week eases GAD symptoms to a level comparable to anti-anxiety medication.
Detailed Answer
Aerobic exercise releases endorphins and BDNF (brain-derived neurotrophic factor), lowering the hypersensitivity of the anxiety circuit. Meta-analyses show that exercise relieves GAD symptoms to a moderate degree, with the anti-anxiety effect lasting from immediately after the session for several hours. Brisk walking, swimming, cycling, and yoga are representative, with a target of 30 minutes or more, 3-5 times a week. Excessively high-intensity exercise can actually raise cortisol and backfire, so moderate-intensity aerobic exercise is most suitable.
Korean Medicine Clinic Perspective
In Korean medicine, moderate aerobic exercise supports the coursing-and-dispersing function of Liver-qi (gangi) and promotes the circulation of qi and blood. At Dongjedang, we recommend walking under sunlight between 10 AM and 2 PM rather than in the early morning. Sunlight aids serotonin synthesis, and walking, through circulating qi and blood in the lower body, draws upward-surging (sangchung) qi back down to relieve anxiety.
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