Living with PTSD can be a very difficult and challenging experience. It can have a huge impact on your life, making it difficult to do normal everyday activities. I know this firsthand, as I’ve been living with chronic PTSD for several years now. But I’ve found one of the best ways to manage my symptoms is through physical exercise. I have seen a dramatic improvement in my wellbeing and outlook on life since I began exercising regularly.
In this article, I will be exploring the benefits of physical exercise for those living with PTSD, and the types of exercises which can help you manage your symptoms.
What is PTSD?
Post-traumatic Stress Disorder (PTSD) is a mental health condition that can develop after someone experiences a traumatic event. It is often caused by events such as war, natural disasters, physical or sexual assault, car accidents or certainly in the case of first responders, being continually exposed to high risk and/or traumatic incidents or events. Symptoms of PTSD can include flashbacks, nightmares, difficulty sleeping, difficulty concentrating, and feeling emotionally numb. People living with PTSD can also experience physical symptoms such as heart palpitations, sweating, breathing difficulties and dizziness. For me I experienced and still experience a number of these symptoms.
It is important to note everyone’s experience with PTSD is likely to be different. Some people may have mild symptoms, while others may have more severe symptoms that can have a major impact on their daily lives. If you think you may have PTSD, it is so very important to seek professional medical help to enable you to discuss your symptoms and get the help and support you need.
Benefits of physical exercise for managing PTSD
Physical exercise can be a great way to manage the symptoms of PTSD. Exercise releases endorphins, which are hormones that can help reduce stress and anxiety. It can also help to improve your mood, boost your energy levels, and improve your overall wellbeing. Exercise can even help to reduce the intensity of flashbacks and nightmares, as well as help you to better cope with triggers when they occur. I personally went through a long phase where if I was startled by a loud noise to my right-hand side, my right hand automatically went to unholster my Glock 22 from my right thigh…which was not there anymore. This was exceptionally stressful however professional assistance from an amazing clinical psychologist ended this symptom for me.
But perhaps the most important benefit of exercise for those living with PTSD is that it can help you to take back control of your life. It can be empowering to take an active role in managing your symptoms, and it can help you to feel more in control of your life and your environment.
How exercise helps manage PTSD
Exercise can help manage PTSD in a number of ways. First, it can help to reduce stress and anxiety levels. Physical exercise releases endorphins, which can help to reduce stress and anxiety levels, as well as improve your overall mood. Exercise can also help to reduce the intensity of flashbacks and nightmares, as well as help you to better cope with triggers.
Exercise can also be a great way to distract yourself from the symptoms of PTSD. During physical activity, you can focus on the task at hand, instead of dwelling on your symptoms. This can be a great way to take a break from the stress and anxiety that comes with PTSD. Set yourself an exercise goal. It really does work. I set myself a 12-month goal of going from couch to Ironman 70.3 and I did it. It was so effective in assisting with my chronic PTSD symptoms, I have signed up to the challenge of completing the Ironman 140.6 held at Busselton, Western Australia in December 2023.
Finally, exercise can help you to improve your sleep quality. Physical activity can help to tire you out, which can make it easier to fall asleep and stay asleep. As I have previously mentioned, it can also help to reduce nightmares and other symptoms that can disrupt sleep.
Types of exercise to manage PTSD
There are a number of different types of exercise that can help to manage the symptoms of PTSD. It’s important to find something that you enjoy doing, as this will make it more likely that you will stick with it. Here are some of the most popular types of exercise for those living with PTSD:
- Swimming
- Cycling
- Running
- Weightlifting
- Yoga
- Pilates
- Martial arts
- Team sports
It’s important to find something that you enjoy doing, as this will make it more likely that you will stick with it. It’s also important to speak to your doctor before starting any new exercise routine, as they can help to tailor a program to your specific needs.
The importance of setting goals when exercising
It can be helpful to set goals when exercising, as this can help to keep you motivated. These goals can be short-term or long-term, and should be achievable and realistic. Short-term goals can include things such as completing a certain number of reps or running for a certain amount of time. Long-term goals can include things such as running a 5K or competing in a Ironman event. Having something to work towards can be a great way to stay motivated and keep going even when you don’t feel like it.
Swimming for PTSD
Swimming can be a great way to manage the symptoms of PTSD. The rhythmic motion of swimming can be calming and relaxing, which can help to reduce stress and anxiety levels. Swimming can also be a great way to distract yourself from the symptoms of PTSD. During physical activity, you can focus on the task at hand, instead of dwelling on your symptoms.
It’s also important to note that swimming is a low-impact activity, which means that it is less likely to cause injury. This can be beneficial for those living with PTSD, as pain and injury can be triggers for symptoms.
Cycling for PTSD
Cycling is another fantastic way to manage the symptoms of PTSD. PTSD sufferers who have taken up regularly riding their bicycles have reported the same experiences: Cycling brings rapid relief from negative thoughts and provides a mental break from fear and anxiety.
Getting out and about for a bike ride has the healing effect of a form of ritual. It physically involves a change of air, which helps to take your mind off obsessive thoughts and helps you to concentrate on new impulses. PTSD sufferers often talk about hearing and seeing things they didn’t notice before. This is mindfulness. Being mindful of the natural things around you, often things you take for granted and being thankful for them. The speed and movement help remind them how good it can feel to be alive.
However, cycling does not just help just with your present state of mind. According to research, cycling also reduces long-term anxiety levels. To achieve this you need to engage in a routine-based activity. Riding a bicycle on a regular basis result in more exposure to exercise, and therefore also more used to some of the physiological symptoms of PTSD. Over time, having to catch your breath or experiencing an rapid heart rate is not so scary anymore and your anxiety level decrease.
Veterans have identified and acknowledged the positive effects of cycling. Like me spreading the word and promoting awareness of both the severity of PTSD and the benefits of cycling, organisations such as “Pedal Against PTSD” have also engaged in research and fundraising to help people get back on track.
Running for PTSD
Running is yet another superb way to manage the symptoms of PTSD. It’s a great way to get your heart rate up, which can help to reduce stress and anxiety levels. Running can also be a great way to distract yourself from the symptoms of PTSD. During a run you can focus on the task at hand. You can switch off the intrusive thoughts. You can sort out your filing system in your memory instead of dwelling on your symptoms which I have found can be so debilitating.
Running can also be a wonderful way to take back control of your life. I found it such an empowering to take an active role in managing my symptoms, and it helped me to feel more in control of my life and my environment.
Participating in an Ironman or Triathlon for PTSD
Participating in an Ironman or Triathlon is an awesome way to manage the symptoms of PTSD. It is both physically and mentally challenging, which helped me to reduce stress and anxiety levels. It allowed me to have a clear achievable gaol which allowed me to take back control of my life. I found it so empowering taking an active role in managing my symptoms. It was if I could decide how I felt, not the PTSD. Participating in an Ironman or Triathlon can also be a great way to set and achieve goals. Having something to work towards can be a great way to stay motivated and keep going even when you don’t feel like it. It is also a very simple way to stay connected to the community, which is so beneficial for those living with PTSD.
Tips to help you get started with exercise for PTSD
If you are thinking about starting an exercise program for PTSD, here are some tips to help you get started:
- Speak to your doctor before starting any new exercise program. They can help to tailor a program to your specific needs.
- Find something that you enjoy doing. It’s important to find an activity that you enjoy, as this will make it more likely that you will stick with it.
- Set goals. Having something to work towards can be a great way to stay motivated and keep going even when you don’t feel like it.
- Take it slow. Start with a program that is manageable and gradually increase the intensity as you become more comfortable.
- Be patient. It can take time to see the full benefits of physical exercise for managing PTSD.
And finally…
Living with PTSD can be a difficult experience, but the power of exercise can help to make it one heck of a lot easier. I’ve seen a dramatic improvement in my wellbeing and my outlook on life since I began exercising regularly, and I am certain it can do the same for you.
I hope this article has been helpful in showing you the benefits of physical exercise for those living with PTSD, and the types of exercise that can help you manage your symptoms. Exercise can be a great way to take back control of your life, so why not give it a try? You have got nothing to lose!
Good luck and you’ve got this!
Tack