How long should aerobic exercise sessions be for effective anxiety reduction?

For effective anxiety reduction, aerobic exercise sessions should typically last between 12 to 40 minutes. Research indicates that engaging in aerobic activity for this duration can significantly impact mental health by reducing symptoms of anxiety. This time frame allows individuals to achieve a moderate intensity, which is essential for maximizing the psychological benefits of exercise.

During aerobic exercise, the body releases endorphins, natural mood lifters that can enhance feelings of well-being and relaxation. The 12 to 40-minute window ensures that the body enters a state where such chemical responses can be maximized, while also providing sufficient time to build a rhythm and maintain focus during the activity.

Though other options offer varying durations, they may not provide the optimal duration for anxiety management. Shorter sessions, such as 10-20 minutes, might not be sufficient for noticeable effects, while sessions extending beyond 60 minutes could lead to exhaustion and diminish the effectiveness of the exercise in reducing anxiety symptoms. Therefore, the range of 12-40 minutes stands out as offering a practical balance between effectiveness and sustainability.