How Exercise Can Ease PTSD Symptoms 

With the devastating disaster that hit the Las Vegas Strip this Sunday I wanted to address the benefits of exercise when progressing through the healing process of such a horrific tragedy.

PTSD Defined

“Post traumatic stress disorder (PTSD) is an anxiety disorder triggered by witnessing or experiencing a traumatic event.”

It is no doubt that many people who witnessed this past weekend will be affected in some way or another. PTSD is a relevant concern for any of the survivors and/or witnesses. I really hope this post will touch on the matter with ease as I know it is still so new. Note, while exercise can greatly enhance the healing process it is essential to address the matter with a professional practitioner to help manage and ease the many symptoms of PTSD.  

Even if you were not apart of the event you can anticipate the many benefits of exercise that help ease other traumatic events. Even if it’s from the distant past, domestic violence, abuse or even neglect.

The Benefits of Exercise

Whether you have PTSD or not, regular exercise can ease tension and daily stress. Research shows that, “low- to moderate-intensity exercise can elevate mood, reduce anxiety (Cohen & Shamus 2009) and act as an overall stress-buffer (Tsatsoulis & Fountoulakis 2006).”

While I typically don’t get into my personal past with a matter like this it seems relevant to share as I can somewhat relate.

Two traumatic and violent homicides in my family took the life of my father and my aunt. My father was murdered when I was 3 years of age. I didn’t attend any counseling or therapy until I reached my twenties. While I do believe seeking professional help right away is the best approach physicality, sports and exercise surely helped me surpass the storm.

From runner’s high, to boxing, weight training and yoga every workout has a benefit not just for the body but also the mind.  For the way our body feels mimics the way our mind operates and vice versa.  

Aerobic Training

“In one study of adolescents with PTSD, it was found that those who took part in an aerobic exercise program for 40 minutes, three times per week, for a total of 8 weeks, experienced a reduction in PTSD symptoms, anxiety, and depression.”

While exercise shows significant signs of reducing symptoms of depression there is a link of preventative measures.  Research also shows that exercise helps prevent the abuse of drugs, boosts confidence and eases stress.

Yoga and PTSD

“A positive effect of yoga for PTSD, and provides support for the inclusion of structured, individualized exercise as a part of PTSD treatment.”

Yoga is a meditative exercise that ties in breathing techniques that unravel a tranquil state of mind. Meditation is a way to restore lost wholeness that is taken away turning tragic events.  By surrendering in the moment yoga teaches the practitioner to be present. Following each breathe in sync with the body takes present moment awareness. PTSD symptoms can leave one in disarray with daunting thoughts of past events and Yoga can help bring you back.

Sources:
Robert T Muller Ph.D. (2007). Talking About Trauma – Exercising Your Way to PTSD Recovery. Psychology Today.
Manger, T.A., & Motta, R.W. (2005). The impact of an exercise program on posttraumatic stress disorder, anxiety, and depression. Int J Emerg Ment Health, 7, 49-57.
Newman, C.L., & Motta, R.W. (2007). The effects of aerobic exercise on childhood PTSD, anxiety, and depression. Int J Emerg Ment Health, 9, 133-158.
Rosenbaum, S., Nguyen, D., Lenehan, T., Tidemann, A., van der Ploeg, H., & Sherrington, C. (2011). Exercise augmentation compared to usual care for posttraumatic stress disorder: A randomised controlled trial (The REAP Study: Randomised Exercise Augmentation for PTSD). BMC Psychiatry, 11, 115-121.