Prescriptions
Exercise reduces anxiety, releases 'happy hormones'

By Angela Wagner

On Sept. 16, I sat in the Interisland Terminal, near my departure gate, looking around nervously. Like everyone else, I felt a little bit anxious about flying. A few days later, I was making reservations for a flight to the Mainland and I felt the same thing, a feeling deep inside, just a little twinge of stress.

Everyone is feeling some effects of the Sept. 11 tragedy, and often this can manifest itself in the form of anxiety. I know I have felt more anxiety lately, even regarding routine decisions such as scheduling a flight to Kona. I am sure I am not alone. The question is, however, what can we do to deal with these feelings in a healthy way — what can we do to help our family members with their feelings of anxiety and stress?

Research has shown that regular physical activity can reduce feelings of anxiety for both healthy individuals and those who are mentally ill. In fact, a study completed at the University of Bristol in England actually says that "moderate physical activity should be considered a means of treating anxiety in the general public."

The amount or type of activity does not seem to matter, and the key is simply participating in some sort of activity, whether it is walking, running, swimming, dancing or yoga. I would suspect the decreased anxiety associated with regular activity must have something to do with those endorphins or "happy hormones" that are released during exercise.

What most folks do not know however, is a "runner's high" is not limited to runners: Any activity involving large-muscle groups will generate a feeling of well being. You do not have to be an Ironman triathlete or Honolulu Marathon participant to feel good after exercise.

In fact, a study from the Annals of Behavior Medicine suggests that moderate leisure activity is the type associated with decreased anxiety and that high levels of competitive aerobic activity may actually cause increased anxiety levels. It is hypothesized that competitive athletes may routinely experience performance anxiety that does not result in a calm state of mind. So go ahead and swim leisurely, walk slowly, and dance instead of running. Moderate is OK, especially when you are trying to reduce anxiety.

So what does this mean for you and your loved one? Participate in regular moderate activity. Select something you enjoy and can participate in regularly, even when you are feeling anxious or stressed. Make educated choices about where to exercise just as you would any other day, regardless of world events. Use the public parks and beaches, but keep an eye on water conditions, and try to exercise with a friend or family member. Be active somewhere where you feel comfortable and safe.

It also is important for children to maintain their activity levels. One consistent message you keep hearing the psychologists on TV repeat is that the general public should not "hibernate at home." People should get out and participate in normal, everyday activities and try to laugh and enjoy themselves. This is not disrespectful to those who have lost family members in the tragedy; it is simply a way of respecting yourself and looking after your family members' health.

So the prescription is: regular activity on most days of the week with more strenuous activity added when appropriate. Fun should be emphasized, and a social activity may be best for those who are feeling the need to be around others for support. A solitary activity may be best for someone who needs time to reflect and desires some "alone time." In times when the universe seems to be spinning too fast, folks often just stay at home and watch, not having the energy to participate in life. This is not good for your mental or physical health.

So go ahead and dance a little, walk a little, watch the sun set during your surfing session and use your time productively to assist others in feeling a little less anxious also.

Angela Wagner is a free-lance writer who also is a Queen's Medical Center health educator specializing in diabetes and exercise, and a program manager for the state Department of Health in the health promotion and education branch.

Hawai'i experts in traditional medicine, naturopathic medicine, diet and exercise take turns writing the Prescriptions column. Send your questions to: Prescriptions, 'Ohana Section, The Honolulu Advertiser, P.O. Box 3110, Honolulu, HI 96802; e-mail ohana@honoluluadvertiser.com; fax 535-8170. This column is not intended to provide medical advice; you should consult your doctor.