Lots of research has gone into finding the most effective form of exercise for mental health with positive responses found from a wide variety of types of exercise. As a result, choosing the best type of exercise for PTSD depends on individual preferences, physical abilities, and comfort levels.
Some forms of exercise that have shown to be effective in addressing the symptoms of PTSD include:
Cardiovascular Exercise: Activities like running, cycling, swimming, or brisk walking can be especially beneficial for managing PTSD symptoms. Cardiovascular exercise not only improves physical fitness but also promotes the release of endorphins, neurotransmitters that help alleviate stress and elevate mood. Engaging in rhythmic, repetitive movements can also have a calming effect on the nervous system, reducing feelings of anxiety and hyperarousal.
Yoga: With its focus on breath control, mindfulness, and gentle movement, yoga is well-suited for individuals with PTSD. Yoga practice can help regulate the stress response, promote relaxation, and increase body awareness. Certain yoga poses and sequences, such as those that emphasize grounding, can be particularly soothing for individuals experiencing flashbacks or dissociation. Additionally, many yoga classes incorporate elements of meditation and guided relaxation, providing valuable tools for managing intrusive thoughts and promoting emotional well-being.
Strength Training: Building strength through resistance training exercises, such as weightlifting or bodyweight exercises, offers numerous benefits for individuals with PTSD. Strength training not only improves physical health and function but also fosters a sense of empowerment and resilience. Setting and achieving strength-related goals can boost self-confidence and self-esteem, while the physical exertion involved in lifting weights can serve as a healthy outlet for pent-up energy and aggression.
Mindfulness-Based Practices: Mindfulness activities, such as tai chi or qigong, can help individuals with PTSD cultivate present-moment awareness and reduce reactivity to intrusive thoughts and emotions. These practices emphasize slow, deliberate movements coordinated with breath, promoting relaxation and stress reduction. Additionally, mindfulness-based interventions have been shown to enhance emotional regulation and improve overall psychological well-being, making them valuable tools in the management of PTSD symptoms.
Outdoor Activities: Spending time in nature and engaging in outdoor activities can have profound therapeutic effects for individuals with PTSD. Activities such as hiking, gardening, or simply spending time in natural settings provide opportunities for relaxation, sensory stimulation, and connection with the environment. Being outdoors has been shown to reduce levels of cortisol, the stress hormone, and increase feelings of calm and well-being.
Physical activity guidelines recommend accumulating 150-300 min of moderate-intensity physical activity or 75-150min of vigorous-intensity physical activity or a combination of both each week and completing muscle-strengthening activities 2 days a week. Getting started can be challenging and developing a habit of exercising regularly takes time. Benefits have been shown from even short bouts of lower-intensity exercise. Since a little is better than none and more is better than less, starting slow and gradually increasing the amount of intensity of exercise over time is encouraged (e.g. starting with 3 x 20-minute walks per week and slowly progressing from there).
Ultimately, the best type of exercise for PTSD is one that feels enjoyable, sustainable, and supportive of individual needs and preferences. Experimenting with different forms of exercise and finding what works best can be an empowering step towards reclaiming control of both physical and emotional health.
Prescribe Exercise’s Accredited Exercise Physiologists can help individuals develop a structured and progressed exercise program tailored to their needs, set achievable goals and address perceived barriers to engaging in exercise.
Looking to get started or need more info, get in contact with the Prescribe Exercise team on (02) 4259 0384 or click the BOOK NOW link
Post Created By Emma - Accredited Exercise Physiologist.
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