PTSD Recovery: Exercise and Movement Program Guide

Introduction

Physical activity plays a crucial role in managing PTSD symptoms. This structured exercise program is designed to help you incorporate beneficial movement into your recovery journey.

Program Components

1. Grounding Exercises (Daily)

• Deep Breathing Walks: 10-15 minutes
• Mindful Stretching: 5-10 minutes
• Progressive Muscle Relaxation: 5 minutes

2. Cardio Activities (3-4 times per week)

• Low-impact options:
  • Walking
  • Swimming
  • Cycling
• Duration: 20-30 minutes
• Intensity: Moderate (able to talk while exercising)

3. Strength Training (2-3 times per week)

• Bodyweight exercises
• Light resistance training
• Focus on controlled movements

Safety Guidelines

Before Starting

• Consult your healthcare provider
• Start slowly and progress gradually
• Exercise with a trusted companion if preferred

During Exercise

• Monitor your stress levels
• Take breaks as needed
• Stay hydrated
• Practice grounding techniques if triggered

Progress Tracking

• Keep an exercise log
• Note mood changes
• Record any triggers or challenges
• Celebrate small victories

Additional Resources

• Local trauma-informed fitness programs
• Mental health crisis hotline: 988
• Your treatment team contacts

Remember: Listen to your body and adjust the program as needed.