How Exercise Can Help With PTSD Symptoms

Living with PTSD can feel like carrying a heavy weight that never goes away. The flashbacks, trouble sleeping, and constant feeling of being on edge make everyday life really hard.

But recent research shows that something as simple as exercise might help ease these symptoms.

What the Research Shows

Scientists have been studying how different types of exercise affect people with PTSD. One study had 33 people with PTSD ride stationary bikes for just two weeks. They rode six times total, and the results were pretty amazing. Almost 9 out of 10 people felt their PTSD symptoms get better after those two weeks.

The interesting part is that it didn't really matter what people focused on while exercising. Some people paid attention to how their body felt during the workout. Others watched nature videos to distract themselves. A third group just exercised without any special instructions. All three groups felt better, which means you don't need to exercise in any specific way to see benefits.

The Best Type of Exercise

Another study looked at what happens when people combine different kinds of exercise together. Researchers had people do a mix of cardio, strength training, and yoga movements. These combined workouts happened three times a week for 12 weeks, with each session lasting 30 to 60 minutes. People who did this mixed exercise program showed bigger improvements in their PTSD symptoms compared to other types of exercise.

Walking combined with resistance exercises also helped reduce PTSD symptoms. One study found that people who did this combination for 12 weeks felt noticeably better than those who didn't exercise at all.

Why Does Exercise Help?

Exercise seems to help with several PTSD symptoms at once. People in these studies reported feeling less anxious and less afraid of the physical sensations that come with anxiety. Their sleep improved, and they didn't feel as jumpy or on edge all the time.

The physical activity doesn't need to be super intense either. Even moderate exercise like riding a bike or doing light strength training can make a difference. What matters more is doing it regularly over several weeks.

Getting Started

If you have PTSD and want to try exercise, the research suggests starting with something you can stick with. Mixing different types of exercise together seems to work best. Try combining some walking or biking with simple strength exercises a few times each week.

The good news is that you don't need expensive equipment or a gym membership. Many of the studies used simple activities like walking, basic resistance exercises, and stretching. What's most important is finding something you'll actually do regularly.

Remember that exercise isn't meant to replace therapy or other treatments for PTSD. Think of it as one helpful tool among others. Talk to your doctor before starting any new exercise program, especially if you have other health concerns.

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