Post-traumatic stress disorder (PTSD) often brings intense anxiety, intrusive thoughts, and disrupted sleep that can overwhelm daily life. Psychotherapy and medication are the first-line treatments, but many patients and providers are exploring exercise as a helpful addition.
What is PTSD?
PTSD is a condition that impacts how a person thinks, feels, and functions mentally and physically after experiencing a traumatic event. It can leave people stuck in a seemingly hopeless cycle of anxiety, depression, fear, and emotional exhaustion from coping with its effects.
About 7% of Veterans suffer from PTSD at some point in their lives, but this figure varies based on the time period during which the Veteran served. For example, around 29% of Veterans of the Operation Iraqi Freedom and Operation Enduring Freedom campaigns reported experiencing PTSD. But this figure is also likely low, since PTSD symptoms are frequently underreported in the military population due to cultural stigmas.
Recognizing the symptoms
PTSD manifests differently for every person, but common symptoms include reliving events (nightmares, flashbacks, pain), hyperarousal (hypervigilance, rage, difficulty sleeping, irritability, trouble concentrating), emotional numbing and avoidance, and other problems (anxiety, depression, substance abuse, fears, headaches, stomachaches). These symptoms can have a major impact on day-to-day life, relationships, workplace performance, and overall health and well-being.
Can exercise help PTSD?
Exercise for PTSD treatment looks promising, but more research is needed. Recent research shows exercise can be a valuable addition to traditional PTSD treatments for reducing symptoms. Moving your body, whether it’s going for a walk, lifting weights, or meditative movement, can reduce anxiety and depression, improve cognitive performance, increase self-esteem, and help you manage stress. While not a cure, exercise can provide relief to those who are suffering from depression, anxiety, and other emotional regulation symptoms. Regular exercise can also improve sleep, which is a major challenge faced by a substantial number of PTSD patients.
Getting started with exercise
There’s no exact type and amount of exercise that’s been proven to reduce PTSD symptoms, but a good baseline for overall physical and mental health benefits is to meet physical activity guidelines and aim for 150 minutes of physical activity each week. Write down your SMART goals with this baseline in mind and remember to start slowly. For information on how to build a workout program, see HRPC’s military workout planning for beginners.
Exercise considerations
Exercise is a stressor that causes your body to adapt over time, which leads to short- and long-term benefits to your physical and mental health. When exercise triggers your body’s stress response, your body will respond with an elevated heart rate, heavy breathing, or sometimes an adrenaline rush. Even though exercise stress is good for your body and mind, it can also mimic your body’s responses associated with a traumatic event. The fear of experiencing these physical sensations, or the potential for feeling hyperarousal symptoms, can discourage some people with PTSD from doing physical activity. So a mindful approach to physical activity should be taken when it’s included in the treatment plan for those who have PTSD. This includes avoiding high-stimulation or crowded environments at first, working out with a support partner, and using mind-body skills that can activate your relaxation response.
Final thoughts
While the research on exercise reducing PTSD symptoms is encouraging, remember that seeking professional help to come up with an individualized treatment plan is the best route. Exercise is one tool to aid in recovery and reclaiming your health and well being.
