Everybody knows that if you want to prevent heart disease, you should exercise and eat a healthy diet, right? Well, that may not be true in every single case. While aerobic exercise can certainly lower blood pressure, reduce bad cholesterol in the body, and control weight gain, research shows that working out while angry or upset may increase your risk of heart attack. One such study, published in the journal Circulation, found that participants were three times more likely to experience a heart attack if they had worked out while angry in the hours leading up the event.
Those are surprising findings, given the well-documented benefits exercise can have in managing depression, anxiety, and a whole host of other mental health issues. Not to mention that sometimes, hitting the pavement or weight machine after a frustrating day just feels, in a word, good. And indeed, previous research seemed to indicate that a good stint on the treadmill could actually help participants to better control their anger. Anecdotal evidence supports the link, too: for instance, commenters on the fitness hub Reddit said they were able to work harder, run longer, and lift more when they hit the gym in a heated frame of mind.
Confusingly, however, it doesn’t always work that way. In fact, psychologists say that when humans form a link between anger and aggressive behaviors—such as forceful weightlifting or hitting a punching bag—the end result can be more aggression, not less. In fact, in a 1999 paper published in the Journal of Personality and Social Psychology, authors observed that aggression levels seemed elevated after participants used violent means of catharsis (in this case, punching a bag). After provoking anger in their subjects, they allowed some to hit a punching bag to “let off some steam.” Then they tested aggression levels by asking them to play with competing opponents. In it, participants were allowed to “punish” their opposition by hitting them with a blast of noise. In stark contradiction to our cultural narratives regarding anger, those who took their anger out on a punching bag were much more likely to use it again against their opponents. The physical act of hitting a punching bag was not a release, in this case.
And intense physical exertion actually puts strain on your heart. According to Shape magazine, it’s what experts call the “exercise paradox”; that is, over time exercise can lower your risk of heart events—and plays a role in reducing risk factors. However, the actual act of working out can be tough on your cardiovascular system.
- Don’t Use Exercise as Catharsis If You Have an Elevated Risk of Heart Attack. If you have high cholesterol, high blood pressure, or have been told you’re at risk of developing heart disease, it’s okay to skip the gym if you feel angry.
- Don’t Push Yourself Too Hard When Angry. When you’re upset and trying to cope, it can be easy to go overboard. Use your exercise routine as time to reflect on your anger and weigh potential solutions, rather than fueling your rage.
Find Other Ways to Constructively Deal with Upsetting Events. We usually feel angry for a reason. While deep breathing can help you avoid irrational behavior, it’s not a great long term solution. Try discussing how you feel with a close friend or significant other, or writing about your anger. You may find that just talking about it helps more than anything.- Know Your Triggers. There’s no way to avoid every angering event in our lives, but if you’re in a situation, such as a dead end job or angering friendship, sometimes it’s time to cut the cord. Analyzing the events that cause you anger and making a commitment to positive life changes may help ease some of that rage—and it beats putting your heart in jeopardy!
Jesse Silkoff is an avid runner and tennis player. He currently resides in Austin, TX where he works as the President and Co-Founder of FitnessTrainer, the leading online marketplace to find a local personal trainer that can help you achieve your health and wellness goals.
