Amelia Kate Richardson I used to think exercise was just another item on my overwhelming to-do list—one more thing I “should” be doing but couldn’t seem to manage when anxiety had me barely functioning. The irony wasn’t lost on me that my anxious mind would spiral about not exercising, which made me want to exercise even less. Sound familiar?
But here’s what I’ve discovered through my own journey with general anxiety disorder and years of walking alongside others in their healing: our bodies and minds aren’t separate entities fighting against each other. They’re beautifully designed to work together, and when we honor that connection through movement, something remarkable happens. The racing thoughts slow down. The tight chest loosens. The constant worry finds a healthier outlet.
If you’re reading this while your mind is spinning with “what-ifs” and your body feels like it’s stuck in fight-or-flight mode, I want you to know there’s hope. Exercise isn’t just about getting physically fit—it’s about giving your nervous system a chance to reset and remember what peace feels like.
Understanding the Anxiety-Exercise Connection
When anxiety takes hold, it’s easy to forget that our bodies are fearfully and wonderfully made (Psalm 139:14). Every system works together with incredible precision, including how physical activity directly impacts our mental and emotional well-being.
I’ve learned that anxiety doesn’t just live in our thoughts—it lives in our bodies too. Those racing heartbeats, shallow breaths, and tense muscles aren’t just side effects of worry; they’re part of how anxiety manifests physically. This is actually good news, because it means we can use physical interventions to help calm our anxious minds.
When we exercise, our bodies release a cascade of beneficial changes that directly counteract anxiety’s effects. It’s like God designed our bodies with a built-in anxiety management system that activates when we move. The challenge is remembering to use it when we need it most.
How Exercise Transforms Your Anxious Brain
Let me share something that changed my perspective completely: exercise literally rewires your brain for better mental health. When I first learned this from my Christian counselor, I felt a surge of hope I hadn’t experienced in months.
The Chemistry of Calm
During physical activity, your brain releases endorphins—those “feel-good” chemicals that act like natural antidepressants. But there’s more happening beneath the surface. Exercise also reduces cortisol, the stress hormone that keeps your body in a state of high alert. I like to think of it as your body’s way of telling anxiety, “Actually, we’re okay. We can relax now.”
Regular movement also increases production of GABA, a neurotransmitter that helps calm racing thoughts. It’s fascinating how physical exertion can quiet mental chaos. When I’m on my morning walks with Bailey, my rescue dog, I often pray and notice how my spiraling thoughts naturally begin to settle into a gentler rhythm.
Building Resilience from the Inside Out
Here’s what I find most encouraging: exercise doesn’t just help in the moment—it builds long-term resilience against anxiety. Each workout is like making a small deposit in your mental health bank account. Over time, your nervous system becomes less reactive to stress and better equipped to handle life’s inevitable challenges.
This reminds me of how spiritual disciplines work. Just as daily prayer and scripture reading strengthen our faith over time, consistent physical activity strengthens our emotional resilience. Both require showing up even when we don’t feel like it, trusting that the benefits will compound.
Breaking Through Exercise Barriers When Anxiety Hits
I need to be honest with you about something: there were months when the thought of exercising felt impossible. Anxiety had convinced me I was too weak, too tired, or too broken to move my body in healthy ways. Maybe you’ve heard these lies too.
Starting Where You Are, Not Where You Think You Should Be
The beautiful thing about using exercise for anxiety management is that you don’t need to become a fitness enthusiast overnight. In fact, trying to do too much too soon often backfires when you’re already overwhelmed.
I remember my first “workout” after months of anxiety-induced inactivity was simply walking to the end of my driveway. That’s it. No fancy equipment, no gym membership, no perfect workout plan. Just me, deciding to take one small step forward—literally.
The Perfectionism Trap
If you’re anything like me, you might fall into the trap of thinking exercise only counts if you do it perfectly. Anxiety loves to whisper that unless you work out for an hour or reach a certain heart rate, it’s not worth doing. That’s simply not true.
Five minutes of gentle stretching counts. Dancing to one song in your kitchen counts. Taking the stairs instead of the elevator counts. God sees every effort you make to care for the body He’s given you, no matter how small it might seem.
Exercise Recommendations for Different Anxiety Levels
Over the years, I’ve learned that matching your exercise approach to your current anxiety level makes all the difference. Here’s what I’ve found works best:
When Anxiety Is High (Panic Mode)
During my worst anxiety flare-ups, intense exercise actually made things worse by mimicking panic symptoms. Instead, I found gentle, grounding movements most helpful:
- Slow walking outdoors: Fresh air and natural surroundings help activate your parasympathetic nervous system
- Gentle yoga or stretching: Focus on connecting breath with movement
- Swimming: The rhythmic nature and full-body engagement can be incredibly soothing
- Tai chi or qigong: These mindful movement practices combine physical activity with meditation
The key during high-anxiety periods is choosing activities that feel safe and calming rather than stimulating.
When Anxiety Is Moderate (Manageable but Present)
This is where you can begin incorporating slightly more vigorous activities while still being gentle with yourself:
- Brisk walking or light jogging: Start with 10-15 minutes and gradually increase
- Cycling: The forward motion and fresh air create a natural mood boost
- Dance or aerobics: Put on worship music and let your body move freely
- Bodyweight exercises: Simple movements like squats, push-ups, or lunges
Remember, consistency matters more than intensity. I’d rather see you walk for 15 minutes three times a week than attempt an hour-long workout once a week and burn out.
When Anxiety Is Lower (Building Resilience)
When you’re feeling more stable, this is the time to challenge yourself a bit more and build that anxiety-fighting resilience:
- Strength training: Lifting weights can be incredibly empowering for anxious minds
- High-intensity interval training (HIIT): Short bursts of intense activity followed by rest
- Team sports or group classes: The social connection adds another layer of mental health benefits
- Running or longer cardio sessions: These can create that runner’s high that naturally combats anxiety
Creating Your Personal Exercise Routine
Here’s what I’ve learned about building an exercise routine that actually sticks when you’re managing anxiety: it has to fit your real life, not some idealized version of who you think you should be.
Start with Your Why
Before choosing what type of exercise to do, get clear on why you’re doing it. For me, it’s not about losing weight or looking a certain way—it’s about honoring God with the body He’s given me and managing my anxiety naturally. When my motivation is rooted in stewardship rather than shame, I’m much more likely to stick with it.
Schedule It Like Medicine
I treat my exercise time like taking medication for anxiety—because in many ways, that’s exactly what it is. I schedule it at the same time each day, and I don’t negotiate with myself about whether I feel like doing it. This isn’t about being rigid; it’s about recognizing that anxiety often tries to talk us out of doing the very things that help us feel better.
Build in Flexibility
That said, your routine needs to bend without breaking. Some days, anxiety might make your planned workout impossible, and that’s okay. Having backup options—like a gentle walk or some stretching—means you never have to feel like you’ve failed.
The Spiritual Dimension of Movement
One of the most profound shifts in my relationship with exercise came when I began seeing it as a spiritual practice rather than just a physical one. Our bodies are temples of the Holy Spirit (1 Corinthians 6:19), and caring for them is an act of worship.
Prayer in Motion
Some of my deepest prayers happen while I’m walking or running. There’s something about rhythmic movement that quiets the mental chatter and makes space for genuine connection with God. I’ve worked through major life decisions on morning walks and found peace about difficult situations while swimming laps.
Gratitude for What Your Body Can Do
Anxiety has a way of making us focus on what’s wrong with our bodies—the racing heart, the shallow breathing, the muscle tension. Exercise shifts that focus to gratitude for what our bodies can do. Every step, every stretch, every heartbeat becomes a reminder of God’s incredible design.
Overcoming Common Exercise Obstacles with Anxiety
Let me address some of the barriers that might be keeping you from experiencing exercise’s anxiety-fighting benefits:
“Exercise Makes My Anxiety Worse”
If physical activity triggers your anxiety symptoms, you’re not alone. The increased heart rate and breathing can mimic panic attack sensations. Start with extremely gentle activities like slow walking or chair-based stretches. Focus on movements that feel calming rather than stimulating.
“I Don’t Have Time”
Here’s what I’ve come to understand: we make time for what we prioritize. If exercise helps manage your anxiety, it’s not selfish to carve out time for it—it’s necessary. Even 10 minutes of movement can make a difference. Wake up 10 minutes earlier, take walking meetings, or do stretches while watching TV.
“I’m Too Out of Shape”
Friend, you don’t need to be in shape to start moving. Every single person who’s ever been fit started exactly where you are right now. Your only job is to take the next right step, not to be perfect from day one.
The Long-Term Benefits: Building Your Resilience Foundation
As someone who’s now been incorporating regular exercise into my anxiety management routine for several years, I can tell you the long-term benefits go far beyond just feeling better in the moment.
Improved Sleep Quality
Regular exercise has dramatically improved my sleep, which creates a positive cycle—better sleep means better anxiety management, which makes it easier to exercise consistently. It’s like God designed all these systems to work together for our good.
Increased Confidence
There’s something powerful about proving to yourself that you can follow through on commitments to your own well-being. Each workout becomes evidence that you’re stronger than your anxiety wants you to believe.
Better Stress Management
I’ve noticed that I handle life’s inevitable stressors much better when I’m exercising regularly. My baseline anxiety is lower, and I bounce back from difficult situations more quickly.
Making It Sustainable: Grace Over Guilt
Perhaps the most important thing I’ve learned is that sustainable change happens in the context of grace, not guilt. There will be weeks when anxiety wins and you don’t exercise at all. There will be seasons when life gets overwhelming and your routine falls apart. That’s not failure—that’s being human.
The enemy wants to use those imperfect moments to convince you that you might as well give up entirely. Don’t listen to those lies. Instead, remember that God’s mercies are new every morning (Lamentations 3:23), and each day is a fresh opportunity to care for the body He’s given you.
Your Next Steps Forward
If you’re feeling overwhelmed by the idea of adding exercise to your anxiety management toolkit, let me leave you with this gentle challenge: what’s one small movement you could do today? Not tomorrow, not Monday when you start fresh, but today.
Maybe it’s a five-minute walk around the block while listening to worship music. Maybe it’s doing some gentle stretches while you pray. Maybe it’s parking further away from the store entrance. Whatever it is, let it be a small act of faith—faith that your body and mind are worth caring for, faith that God can use simple things like movement to bring healing.
Remember, you don’t have to have it all figured out to take the first step. You just have to be willing to begin where you are with what you have. Your future, less-anxious self will thank you for whatever movement you choose today.
God sees your struggle with anxiety, and He’s provided your body with incredible tools for healing—including the simple, powerful gift of movement. Trust the process, be patient with yourself, and take it one step at a time. You’re going to be okay.
