Any activity is better than none at all. What's most important is making regular physical activity part of your lifestyle.
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It’s common to become inactive following a traumatic event but too much rest is unhelpful.
What keeps you from moving more?
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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.
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.
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.
Depending on your interests and time, health experts have a variety of different recommendations:
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.
There are a variety of free apps to help increase your activity level and guide you through certain exercises. For example:
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