Getting More Exercise
(click here to watch the video clip)
Physical exercise is helpful for managing stress. People with PTSD often find that doing some regular exercise helps them cope with their symptoms.
Here’s what Michael had to say about how exercise helped him:
“My therapist suggested I started doing some exercise. So I took up playing squash with a friend which really helped. It really did help me unwind. I felt more relaxed and in control. Doing regular exercise improved my health, helped me sleep and I felt a lot better about myself”.
Exercise and PTSD
- Exercise releases chemicals in our brains which make us feel good.
- Exercise distracts us from feeling worried and relaxes tense muscles. This helps us feel less wound up.
- Exercise can help you get a better night’s sleep (but it is best not to exercise within 2 hours of bedtime). It can also reduce angry feelings and increase self-esteem.
- Exercise keeps us fit and healthy. This helps us cope with whatever life throws at us. Fitter people are better able to handle the long-term physical effects of stress without suffering ill health.
- Exercise is a productive use of time. It can help you feel active and in control. It is satisfying and creates a sense of achievement.
10 tips to help you start and continue exercising
1. Tackle what’s stopping you from doing exercise – e.g. if you feel intimidated by exercising in public, choose to do something at home.
2. Choose something you enjoy - don’t think of exercise as one more thing on your to-do list.
3. Do something which challenges you at least a little - this will vary from person to person.
4. You might like to start exercising with a friend or relative - this way you can encourage each other to keep going with it.
5. Try to fit something into your usual routine - e.g. going for a run during your lunch break or straight after work.
6. Set realistic goals - think about what you’re be able to do in reality. Start at a realistic level and build up. Share your goals with other people.
7. Set yourself a target - e.g. entering a fun run.
8. Start slowly - if you haven’t done any physical exercise for a while.
9. Vary your activity - so you don't get bored e.g. if you choose to start jogging, vary your route
10. You might consider joining a fitness class -this can be very motivating. It will also allow you to meet new people.
It is now time to try the ‘Quick Quiz’! Don’t worry if you can’t answer correctly first time, the aim is to help you understand more about getting more exercise. Feel free to come back and read this information again.
