Anxiety & Training
Exercise as Anxiety Management
People using exercise as a mental health tool alongside or instead of medication
Training Protocol
Aerobic exercise 3–5x/week at moderate intensity has evidence equal to SSRIs for mild-moderate anxiety (Stubbs et al., 2017). Resistance training 2–3x/week reduces generalised anxiety symptoms (Gordon et al., 2017). Yoga and walking in nature show additional benefits. Consistency matters more than intensity.
Nutrition Strategy
Omega-3 (anti-inflammatory for neuroinflammation), magnesium glycinate (calming), adequate protein (tryptophan precursor to serotonin). Limit caffeine after 12pm. Alcohol worsens anxiety 24–48 hours after consumption.
What To Avoid
Overtraining (increases cortisol/anxiety), using exercise as the ONLY intervention for severe anxiety, late-night intense training (disrupts sleep).
Recommended Program
Based on this condition, the best-fit program from FitnessByMaddy is: 12-Week Custom. See all programs →
The Engine computes. The Programs execute.
Use the tools free. When you want a plan built for your math — Maddy’s programs are one click away.
See All Programs →