Post-traumatic stress disorder (PTSD) affects an estimated 7.7 million adults in the United States in any given year. Managing PTSD can be a difficult and long process, and traditional treatments like medication and therapy don’t always provide adequate relief. Surprisingly, research shows that regular exercise may be a beneficial complement to traditional PTSD medication.
What is PTSD?
PTSD is a mental health disorder that can occur after a person lives through or witnesses a scary or deeply traumatizing event, such as physical assault, combat, child abuse, or natural disaster. PTSD causes significant emotional and psychological distress and can have a significant impact on quality of life.
In most cases, individuals with PTSD re-experience their trauma through painful memories or vivid flashbacks. These can lead to strong feelings of fear and anxiety long after the traumatic event has passed. Other symptoms of PTSD may include sleep disturbances, irritability, poor concentration, panic attacks, avoiding people or situations related to the trauma, an exaggerated startle response, and hypervigilance.
Exercise and PTSD
While research on the effects of exercise on PTSD is still in its early stages, there is growing evidence that exercising may be a useful adjunct to traditional PTSD treatments.
One study published by the National Institute of Health (NIH) revealed that veterans who participated in a 12-week exercise program experienced significant improvements in PTSD symptoms compared to those on the waitlist.
A meta-analysis examining the results of 11 studies on the effects of exercise on PTSD symptoms also showed that regular exercise was associated with significant reductions in depressive symptoms and improved sleep – making it a promising complementary therapy for individuals diagnosed with PTSD.
How Exercise Helps PTSD
Exercise Reduces Anxiety
One of the primary symptoms of PTSD is chronic excessive anxiety which can make it hard to relax and enjoy everyday life. Exercise can help reduce stress and lower anxiety by increasing the production of endorphins – which are the body’s natural feel-good hormones. Exercising has also been shown to reduce levels of the stress hormones cortisol and adrenaline, which are often elevated in individuals with PTSD – which further helps alleviate anxiety.
Exercise Improves Sleep
One of the most prevalent symptoms of PTSD is re-experiencing the trauma through flashbacks, intrusive thoughts, and nightmares – which can interfere with sleep and exacerbate other symptoms. Evidence suggests that individuals who exercise regularly tend to have better overall sleep quality than those who do not. Exercise also helps alleviate stress which can further compound the benefits.
Exercise Boosts Self-Esteem
PTSD can lead to feelings of shame, guilt, and worthlessness – which can severely impact an individual’s self-esteem. This can result in social isolation, loneliness, and depression. Exercising regularly has been shown to improve body image which results in improved self-esteem and self-confidence.
Exercise Can Help Combat Social Isolation
Social isolation is common in individuals with PTSD, with many avoiding social situations or withdrawing from friends and family due to shame, guilt, or low self-esteem. Joining exercise classes or getting an exercise partner can provide an opportunity to stay connected with other people and offer a sense of belonging and camaraderie.
The Bottom Line
Exercise can be a powerful tool in managing PTSD symptoms, providing a natural way to reduce stress and anxiety, improve sleep, boost self-esteem, increase social interactions, and enhance overall well-being.
While more research is needed to further expound what exercises and how much of it is necessary to achieve maximum benefits for PTSD, the evidence available so far provides a strong foundation for exercise as an adjunct therapy for individuals with PTSD.