5 Exercises That Help Anxiety

Anxiety can affect people of all ages, but for children, teens, and families facing behavioral and emotional challenges, it can feel overwhelming. Exercise isn't just good for the body; it's a powerful tool to calm the mind and regulate emotions.

Whether you're a parent, caregiver, or youth looking for relief from anxiety, here are five simple, effective exercises that can make a difference.

1. Walking or Light Jogging

Sometimes the best solution is the simplest. A 10- to 20-minute walk outdoors can significantly reduce anxiety symptoms. The rhythmic movement of walking helps regulate breathing, while the exposure to nature or fresh air can ground you in the present moment. For children in care or therapy, walking also provides a non-threatening setting to process feelings or talk with a trusted adult.

2. Deep Breathing with Movement (Like Yoga or Stretching)

Yoga combines movement, mindfulness, and breathing—three elements that help reduce anxiety. Simple stretches like "child’s pose" or "legs up the wall" can ease physical tension, while slow breathing tells the brain it's safe to relax.

3. Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation is a calming exercise that involves slowly tensing and then relaxing each muscle group in the body. This helps the brain recognize the difference between tension and relaxation—an important tool for those dealing with anxiety.

4. Jumping Jacks or High Knees

Cardio exercises like jumping jacks or high knees increase the heart rate and release feel-good chemicals called endorphins. These exercises can help "burn off" the adrenaline and tension that often come with anxiety. Best of all, they can be done in a small space with no equipment.

5. Grounding Exercises with Movement

Grounding techniques help individuals manage anxiety by focusing on the present moment. You can pair light movement with grounding by encouraging activities like slow toe touches, arm circles, or squeezing a stress ball while identifying things you can see, hear, or feel.

A Mind-Body Connection That Heals

At Pinnacle Family Services, we understand that anxiety is not just a mental experience—it's physical too. Incorporating simple exercises into daily life can empower children, youth, and families to take control of their anxiety in healthy, productive ways.

Physical movement doesn’t need to be perfect or prolonged—it just needs to be consistent and accessible. Whether you're a foster parent supporting a child through a tough transition, or a teen navigating trauma recovery, these small steps can lead to big changes.