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A recent review of 154 studies has revealed significant insights into the effectiveness of different types of exercise in managing anger. The research, conducted by Dr. Sophie L. Kjærvik from the Norwegian Center for Violence and Traumatic Stress Studies and Dr. Brad Bushman from Ohio State University, analyzed data from over 10,000 participants to compare the impact of vigorous physical activities with calming practices.
The findings indicate that vigorous exercise, such as jogging or hitting a punching bag, is not an effective strategy for reducing anger. In fact, it may exacerbate feelings of anger and aggression. The review emphasizes that activities like deep breathing, meditation, and yoga consistently help lower anger levels across various demographics, including different genders, ages, and cultures.
The underlying reason for this discrepancy lies in the body’s physiological response to anger. When individuals are angry, their bodies enter a fight-or-flight state—characterized by increased heart rate and muscle tension. Calming practices work by counteracting this state, promoting relaxation and reducing physiological arousal. In contrast, intense physical exertion can maintain or even elevate this heightened state, making it counterproductive for anger management.
Interestingly, not all vigorous exercises yield the same results. Team sports, such as basketball or soccer, appeared to help reduce anger, possibly due to their social and distracting nature. In contrast, solitary activities like jogging may lead to increased anger, as they allow for rumination on the source of frustration.
Additional research supports the notion that specific types of movement can influence emotional outcomes. For example, participants who engaged in rowing exercises calmed down more effectively than those who performed martial arts-style workouts, which may have perpetuated aggressive feelings.
While anger can provide a temporary boost in physical performance due to adrenaline release, this effect is modest and short-lived, underscoring the importance of selecting appropriate activities for emotional regulation. The overarching conclusion from the research is clear: for those seeking to manage anger effectively, engaging in calming exercises is far more beneficial than opting for vigorous workouts.
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