How Exercise Helps Manage Anxiety: Movement for a Calmer Mind

In a world where stress seems constant — work deadlines, family pressures, and the endless to-do list — anxiety can quietly creep in. For many Kiwis, that mental noise feels like the new normal. The good news? Moving your body is a powerful tool for calming your mind, and one which I have used in my tool kit to overcome my own PTSD and anxiety.

Research shows that regular exercise significantly reduces anxiety symptoms, with consistent improvements seen across all ages and fitness levels. (Aylett et al., 2018). Exercise helps regulate stress hormones, releases endorphins, and stimulates brain chemicals that promote a sense of calm and focus (Frontiers in Public Health, 2023).

You don’t need to run marathons. Do what you enjoy! Studies suggest that just three to five 45-minute moderate workouts per week — think walking the dog in the park, lifting weights, or biking the river trails — can reduce “poor mental health” days by up to 40 % (UCLA Health, 2023).

So, next time anxiety hits, take it to the gym, the park, or the riverbank. Movement is medicine. Every rep, step, or paddle helps quiet the noise and bring you back to balance.

The photo is of me and my dogs enjoying our exercise in the Hutt River just North of Upper Hutt.