Diminishing Anxiety by Exercise - Research Paper Example

Diminishing Anxiety by Exercise Abstract Various past studies have concluded that regular exercises have health benefits. This article investigates the significance of exercises in improving and diminishing stress. The study involved the use of interview and questionnaire methods to obtain data and analyse the effect of exercise on anxiety in university students. All regular exercisers were found to have a low stress level that was assessed by Beck Anxiety Inventory while non-exercisers had relatively high Beck anxiety inventory score. Introduction Anxiety is a condition that has for long affected many people. The most affected have been college students in universities and colleges (Jackson, and Terry 20). The student stress is often exacerbated during academic sessions. The current study’s major concern is on the use of exercise to avoid stress, especially, the high levels of stress among college students. The frequency of exercises has been shown to count in lowering the level of stress. Moor et al. (18) explain that regular exercise greatly increases the moods of an individual by stimulating the excitatory neurotransmitters in the brain. Notably, stress increases when an individual is under high-mental demanding activities such as studying, memorizing large content of a work within a short time and during examination periods. In connection to high levels of stress, most affected individuals’ experience feelings of desperation, depression and some go to the extent of attempting suicide. As a result, this research focused on the role played by exercise in diminishing stress and the frequency required to attain such benefits. Literature review Anxiety is characterised by strong emotions and fear, which have cognitive and behavioural manifestations. Research has shown that these behavioural and cognitive manifestations are greatly reduced in individuals who exercise regularly. Regular exercises constituted exercising more than four times in a week. Numerous studies have revealed that aerobic exercises, athletes and gymnasium exercises were the most regularly practised by most vigorous exercisers while moderate exercises included activities such as brisk walking and morning runs (Moor et al. 32). In a study carried out by Salmon (31-35), the results revealed that the patients with panic disorders greatly improved when they were put on an exercise program. The exercise prescription in panic disorders required patients to participate in intense exercises in order to increase their heart rates which make them accustomed to the feeling that assists them to overcome anxiety and depression. However, although exercise was proved to have some benefits, most clinicians use it as it as an augmentation (Salmon 31-33). Another study by Gowans (15-22) on aerobic and non-aerobic exercises revealed that each of these exercises had slightly different effect on the feeling of anxiety and depression. In the study, the participants were divided into four groups, two of these practised aerobic exercises and the other two practised non- aerobic exercises. In the study, the participants took part in the 40 minutes aerobic session and reported an increase in the sense of well-being, less stress and decreased depression. There was no much difference in the level of stress, in those who took part in non-aerobic exercises. There are several explanations as to why aerobic exercises show more benefit to stress and mood stabilization capacity. In the study, it was hypothesised that exercise was beneficial in mood changes because it can interrupt an individual’s thoughts from anxiety provoking stimuli and activities (Fotch & Hausenblas 59). A study by Jackson and Terry (90-95), incorporating college students, revealed that the exercise reduced the level of stress if it was done consistently and with an accurate and routine. The study concluded that exercises ability to diminish stress and anxiety was attributed to the repetitive movements, lack of competition with others and relaxed breathing system. The rhythm associated with some exercises such as brisk walking, riding a bicycle, running and aerobic exercises were able to lessen stress because they did not necessitate excessive attention (Jackson &Terry 90-95). On the search for evidence between exercise and stress, a study incorporating middle aged members revealed that an exercise has several benefits on stress. The study involved participants who were divided into habitual exercisers and non-exercisers (Salmon 33). The study revealed that the level of stress decreased after exercise in individuals who were earlier distinguished as having high levels of stress. The study also indicated that there were no changes in those defined as low-level stress before the exercise. The level of stress in non-regular exercises reported greater change after the participants were enrolled in the experiment of routine exercise (Moor et al. 101). Methodology The study was carried out in a university set up close to the college students who were willing to participate. The students gave sincere and honest responses. Data was obtained through questionnaires. The questionnaire contained several questions that the participants required to answer. The study targeted 250 members who had to meet certain criteria. The female participants were 100 while the rest were male. The criteria for inclusion were one had to be aged between 18 years and 70 years. Participants beyond 70 years were not included because they have a different lifestyle that would hinder them from regular exercises (Vor, Vora, and Frontera 103-110). The members were similarly required to be of good health since illnesses would affect the filling of the Beck Anxiety Inventory (Moor et al. 63). On the other hand, the criteria for exclusion included unsound mind and any manifestations of psychiatric symptoms. The study targeted individuals within the described boundaries. In order to get a better comparison, some of the members were specifically targeted from the athlete team and gymnasium members, this was defined as an experimental group. The other category targeted was those people who rarely exercise depending on their lifestyle and job demands, these were termed as the control group and included people such as full time bank cashiers and the others whom the research team deemed fit for the control group. The point was to get a clear comparison between regular exercisers and non-exercisers. All the same, everybody who participated in the study had to answer some questions and fill a Beck Anxiety Inventory sheet attached to the questionnaire. The Beck Anxiety Inventory is a list of 21 items related to stress (Wills 115). Each item is assigned four options of the extent in which it bothered the respondent ranging from no-effect to severely bother. The no-effect slot is assigned zero point while the others are given one and two with the severe bothering slot getting three points (Wills 116). See table 3 below. i. The questionnaire contained in the following questions: ii. Have you exercised the whole of this month? Yes or no Do you exercise regularly? iii. How often do you exercise per week? iv. How many minutes do you exercise per day? v. Are you enrolled in any exercise program currently? vi. How are you an athlete? vii. Are you a member of any gym or gymnastic exercises? viii. If you are not an athlete or gymnast, who exercise do you practice? ix. How often do you suffer from anxiety in a month? x. Does your mood status change positively after an exercise session? The above questions were given to willing respondents and later collected for data collection and analysis. The questionnaire was given together with the Beck Anxiety Inventory to assess their stress level for the last one month. Results and discussion (results in table 1 below) Among the 250 respondents, 240 completed the questionnaire as well as the Beck Anxiety Inventory while 10 of them did not complete the Beck Anxiety Inventory. 45% of the respondents reported having exercised that month with an average frequency of three days per week and average duration of 60 minutes each day while 55% of them did not exercise regularly the entire month. 15% of those who reported having irregular exercise routine had less than three exercise sessions per week. 80% of those who reported the frequency of three exercise sessions per week also reported having never suffered from anxiety for that month. Additionally, their BAI (Beck Anxiety Inventory) indicated a grand sum between 0 and 21 which is interpreted as low stress. Low stress level is a good thing and in this study, it was revealed that it is linked to high frequency of exercise and more training hours in a session. The BAI for those who never exercised was above 22 with some being more than 36, which is a major reason for concern in health people as it can lead to mental disturbances such as depression and psychosis. 50% of the respondents were enrolled in a training program such a school team, gym subscription, morning run, and aerobic exercises. 95 percent of this group reported that their mood eminences were greatly improved after the exercise session. The BAI of these individuals who were enrolled in a particular program was between zero and 21, the range that is termed as low stress level and the most preferred in all individuals who are healthy (Betensky and Brunswick 82-85). They further reported that they never experience any anxiety, depression or stress the period they were actively training. The remaining 50 percent of the respondents, who were not subscribed to any exercise program, acknowledged that they suffered anxiety four times in a week and also stress once every week. Their BAI was between 22 and 36, which is interpreted as moderate stress. The study revealed that exercises help reduce this level of stress. The study showed no much difference between male and female regarding health benefits of exercise and its importance in stress levels. All the athlete respondents reported having never experienced any stress or worry in that particular month. They correspondingly reported that their training sessions boost their moods strongly. Their BAI was less than 21, a value interpreted as the lowest level of anxiety (Clark 181-200). To make the results more significant, the study categorised the participants into regular exercisers and non-exercisers group. The groups were termed as experiment and control group respectively. The experimental group reported a higher percentage of those who never experienced stress the whole month compared to the control group. All the regular exercisers had a BAI (see table 2) of less than 21 while non-exercisers had BAI of more than 22. The study ascertained that the exercise significantly improves the level of anxiety and has a role in stabilizing moods especially if done in the frequency of three time a week and more than one hour every session. Recommendation Following the results of the study, it is strongly recommended that mentally disturbed individuals be enrolled in an exercise program to stabilise their moods. Healthy individuals are similarly advised to engage in an exercise program to protect them from stress. The study revealed that, after the exercise, a person experiences positively improved moods and attitude; therefore, it is recommended that people suffering from depression or anxiety should immediately exercise to eliminate their anxiety (Marquez, Jerome, McAuley, Snook, and Canaklisova 13). Conclusion The study revealed that exercising has various health benefits. In this particular study, the investigation focused on stress and anxiety. It ascertains that anyone can hardly overlook the significance of exercises in reducing stress and anxiety. The study used 250 respondents who were required to fill a questionnaire and a BAI sheet. The study used BAI score to supplement the questionnaire responses. The respondents who exercised reported low or no level of stress and improved moods while those who did not exercise reported high levels of anxiety and stress. BAI is the most cited by all the research about anxiety depression and stress. The findings in the study are useful in health care settings to speed up patient recovery. In all the researches regarding exercise and mood stability, the ultimate summaries are that an exercise has enormous value in promoting a feeling of confidence and self-worthy. The outcome of this research has been backed by other studies and can be presented anywhere to show the significance of exercising. The report advises everybody to enroll for regular exercises so as to keep stress at a safe distance. Works CitedFotch, Brian C., and Heather A. Hausenblas. "Perceived Evaluative Threat and State Anxiety During Exercise in Women with Social Physique Anxiety." Journal of Applied Sport Psychology 12.3(2004): 59. Print. Gowans, S. E., A. DeHueck, S. Voss, A. Silaj, S. E. Abbey, and W. J. Reynolds. "Effect of a randomized, controlled trial of exercise on mood and physical function in individuals with fibromyalgia." Arthritis and Rheumatism 11.2 (2001): 15. Print. Jackson, Andrew, and Peter C. Terry. "Preferred Modality influences on Exercise Induced Mood changes." (2005): Print. Marquez, David X., Gerald J. Jerome, Edward McAuley, Erin M. Snook, and Steriani Canaklisova. "Self-efficacy Manipulation and State Anxiety Responses to Exercise in Low Active Women." Psychology & Health 4.1 (2002): 13. Print. Moor, M. H., A. L. Beem, J. H. Stubbe, D. I. Boomsma, and E. J. Geus. "Regular exercise, anxiety, depression and personality: A population-based study." Preventive Medicine 3.4 (2006): 18. Print. Salmon, Peter. "Effects of physical exercise on anxiety, depression, and sensitivity to stress." Clinical Psychology Review 2.1(2001): 31-35. Print. Vor, Ariana, Ariana Vora, and Walter R. Frontera. "Benefits of Exercise for Community-Dwelling Older Adults." (2004): Print. Wills, Frank. Beck’s Cognitive Therapy Distinctive Features. Hoboken: Taylor and Francis, 2013. Print. Appendix Table 1 Results Have you exercised the whole of this month? Yes =112 No =138 Do you exercise regularly? Yes=83 No =17 How often did you exercise per week? Less than 1 hour= 60 More than 1 hour= 52 How many minutes did you exercise per day? Less than three times= 18 More than three times= 82 Are you enrolled in any exercise program currently? Yes =125 No =125 How are you an athlete? Yes= 15 No =235 If you are not an athlete or gymnast, which exercise did you practice this month? Aerobic related= 20 Sports like football and basketball=92 Are you a member of any gym or gymnastic exercises? Yes= 67 No =65 How often have you suffered from anxiety in this month? Less than 2 times=70 More than two times=180 Did your mood status change positively after an exercise session? Yes=110 No =2 Table 2 BAI score Table 3, Beck Anxiety Inventory(Wills 118) Not At All Mildly but it didn’t bother me much. Moderately - it wasn’t pleasant at times Severely – it bothered me a lot Numbness or tingling 0 1 2 3 Feeling hot 0 1 2 3 Wobbliness in legs 0 1 2 3 Unable to relax 0 1 2 3 Fear of worst happening 0 1 2 3 Dizzy or lightheaded 0 1 2 3 Heart pounding/racing 0 1 2 3 Unsteady 0 1 2 3 Terrified or afraid 0 1 2 3 Nervous 0 1 2 3 Feeling of choking 0 1 2 3 Hands trembling 0 1 2 3 Shaky/ unsteady 0 1 2 3 Fear of losing control 0 1 2 3 Difficulty in breathing 0 1 2 3 Fear of dying 0 1 2 3 Scared 0 1 2 3 Indigestion 0 1 2 3 Faint/lightheaded 0 1 2 3 Face flushed 0 1 2 3 Hot/cold sweats 0 1 2 3 Column Sum Read More