Is Physical Exercise Good for Nervousness?

Nervousness is a common physical and mental symptom of stress, anxiety and fear. Everyone feels nervous from time to time, especially when confronted with stressful or fear-provoking situations. You might feel tense, shaky, irritable or scared. Physical exercise may help alleviate feelings of nervousness, reduce stress and even help symptoms of clinical depressive and anxiety disorders, according to a 2011 study published in the "The International Journal of Psychiatry in Medicine."

  1. Lack of Exercise and Nervousness

    • A lack of exercise may be positively correlated with feelings of nervousness and increased anxiety, says the Calm Clinic, an informational organization devoted to educating the public about anxiety disorders. If you don't exercise, you deprive your body of the chance to burn off cortisol, a hormone associated with increased anxiety and feelings of nervousness and stress. The World Health Organization reports that little exercise and a sedentary lifestyle may not only increase your risk of cardiovascular disease, cancer, diabetes and obesity, it also contributes to the development of anxiety and depressive disorders.

    How Aerobic Exercise Helps

    • Aerobic exercise, such as running or swimming, that increases your heart rate and your body's need for oxygen, is one of the most beneficial forms of exercise for reducing feelings of nervousness and anxiety. Aerobic exercise elevates your mood, increases your body's production of the feel-good chemicals known as endorphins, promotes improved sleep and boosts your mood, according to the Anxiety and Depression Association of America. By exercising regularly, you not only give your body the chance to burn off cortisol, you also lower your levels of adrenaline, another crucial stress hormone, according to an article in the February 2011 issue of the "Harvard Men's Health Watch."

    Benefits of Mind-Body Exercise

    • Aerobic exercise isn't the only form of physical activity that can help reduce feelings of nervousness. Mind-body exercises such as yoga may also produce significant benefits. A study published in the November 8, 2010 issue of the "Journal of Complementary and Alternative Medicine" showed that yoga helps increase levels of GABA, a chemical that soothes stress and whose levels are reduced in people with anxiety disorders. The researchers also examined the effects of yoga or walking on mood and feelings of anxiety. Participants in the yoga group reported greater improvements in mood and anxiety than those in the walking group.

    Considerations

    • The specific activity you choose or the length of time you exercise may not matter as much as the fact that you actually get up and perform some type of movement. For example, the ADAA reports that psychologists who study exercise and anxiety suggest that a short walk of around 10 minutes may produce the same anxiety and nervousness-reducing benefits as a longer walk of 45 minutes. It's more important that you choose an exercise you think you'll enjoy because you'll be more likely to stick with it. If you are sedentary or have a health condition, consult your doctor before beginning any new exercise program.