Any activity is better than none at all. What's most important is making regular physical activity part of your lifestyle.
You may -
- Feel physically exhausted and overwhelmed.
- Feel emotionally exhausted from fear, sadness, or anger.
- Have difficulty sleeping, or sleep too much.
- Feel frozen in place or numb.
- Be afraid of going out or leaving your home.
- Feel helpless, like there is nothing to be done.
- Feel hopeless, like nothing is going to get better.
- Use tobacco, drugs, or alcohol.
- Avoid people and social situations.
It’s common to become inactive following a traumatic event but too much rest is unhelpful.
What keeps you from moving more?
Click on each statement to get more information.
Some survivors have thoughts like “It’s too much trouble,” “I’m not the type to exercise,” “No one else I know does this,” or “I’ll do more when I feel better.”
Some people think they will become more active when they feel better. In fact, the reverse is true. Becoming active actually makes you feel better.
Although it can be hard, chose a small activity to start with and see if the feeling goes away, at least for a little while.
Can you walk near where you live or move around inside your home?
When you are feeling better, you are more helpful to your family. Is there a way to include family members in your activity?
Do this for you. Keep it simple with walking. It’s never too late to start.
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Fit your activity into the natural breaks in your day: before meals, during a stretch break, or stopping at the park on your way home from errands.
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If you don’t have thirty minutes, try taking 10 minutes to walk around your home, stretch, or swing your arms.
Remember, physical activity is for you — do this to make yourself feel better. Sometimes we feel that others are judging us, but in reality, they are paying attention to themselves. If you are embarrassed or feel uncomfortable, start small and work your way up from there.
There are many forms of physical activity that are inexpensive. For example, walking!
Think of a place and time of day that you will feel safe. Ask someone to go with you at first.
- Imagine how good you will feel as you get ready.
- Set simple goals like walking ten minutes a day. Build up to more.
- Make it fun. Make it easy.
- Don’t wait until you feel like it. Motivation comes after action.
- Take the first steps. The good feelings will come once you get going.
- Reward yourself. Give yourself points after each exercise session.
- Think of someone who inspires you to get stronger. Is it a family member or friend, a sports figure, or someone who cares for you and wants you to feel better?
- Think of fun times when you were active and moving.
- Remember a time when you were stronger than you thought you were. Believe that you can be that way again.
- The more you do, the better you will feel.
- Start small and build up.
- Keep it simple
- Increased confidence
- A reason to get together with someone
- Better sleep
- Helps you feel more relaxed afterwards
- Improves brain functions, like memory, concentration, and learning
- Improves your mood and your ability to think clearly
- Increases endurance and energy
- Lowers stress
- Helps manage blood sugar and insulin levels
- Improves circulation to the whole body
- Good for the heart
- Strengthens bones
- Helps with balance and to prevent falls
- Can lead to a longer and more active life
Depending on your interests and time, health experts have a variety of different recommendations:
- 30 minutes of brisk moving, five days a week, or
- 150 minutes of moderate exercise per week such as brisk walking, swimming, or mowing the lawn, or
- 75 minutes of vigorous exercise per week, such as running or dancing
Children and teens should get 60 minutes of activity daily
Remember, you can break up physical activity throughout the day! Ten minutes of walking three times a day is as good as a 30-minute walk.
This is meant for you to feel better, not guilty. Compassion for who you are right now will help. Do what works for you.
Start with gentle slow movements and gradually increase your pace.
Just put on your shoes and get out the door (or down the hall if you work out at home.)
Two or three quick walks are as good as one long one.
Keep track on your phone or calendar of when and how long you were moving to see the progress that you are making!
Get started with an activity that is close to home or work.
Try different forms of exercise—dancing, aerobics, weightlifting, sports, yoga—the options are endless! Pick something that is enjoyable and easy for you and your family.
Pick up the pace when running errands, gardening or doing household chores.
- First thing in the morning
- On your break at work
- Right after changing out of work clothes
- Before meals
- In the evening an hour before bed - gentle stretching
- If you are not sure you are in the mood for an activity, or not sure if you like the class, do the best you can for 15 minutes.
- After 15 minutes, if you’ve had enough, congratulate yourself for doing that much and call it a day.
- After 15 minutes, if you’re feeling more warmed up and enjoy moving around, go for another 15 minutes, or until the end.
- Stop after 45 minutes and thank your body for being strong.
There are a variety of free apps to help increase your activity level and guide you through certain exercises. For example:
- Daily Workout Fitness Trainer
- Seven – 7 minute workout
- Daily Yoga
- You Tube videos – sample a few until you find one you like
- Community groups:
- Look for formal or informal groups by asking your friends or doctor, look online, or check your local YMCA. Go for one or two classes before you decide if the class is for you.