★ PTSDIY · Field Manual ★ Part III ★
Chapter 12
Movement and exercise
Burn off the alarm
FM 12-MOV-101Run time 20–60 min
12-1.Mission brief
The stress response is built for movement. When it fires and you sit still, the charge has nowhere to go. Regular exercise gives it an outlet, improves sleep, and rebuilds trust in your body.
12-2.Intel
Reviews of controlled trials find exercise reduces PTSD and depression symptoms, with aerobic and strength training both helping. Trauma-sensitive yoga has its own small body of positive trials.
12-3.Field procedures
| 01 | Pick a modeRun, ruck, lift, swim, climb, team sport. The best one is the one you'll repeat. | — |
| 02 | Set a floorA minimum you hit even on bad days: a 10-minute walk counts. | 10 min |
| 03 | Build to the standardGeneral health guidance is about 150 minutes of moderate activity a week, plus strength twice a week. | weekly |
| 04 | Train with othersA running group, gym crew or team adds connection to the workout. | — |
| 05 | Notice the afterRate your mood 0–10 before and after. Proof keeps you going. | 1 min |
12-4.Rules of engagement
Check with a doctor if you have injuries, a heart condition, or have been inactive a long time. Hard exercise raises heart rate, which can feel like panic at first; start moderate and that link fades.
12-5.Common faults & corrections
| ✕ | Fault: All or nothingCorrection: A short session beats a skipped one. Keep the floor. |
| ✕ | Fault: Training to avoid feelingCorrection: If you can't take a rest day without coming apart, exercise has become avoidance. See Chapter 34. |
Field report — The founder's 100-mile race: training as recovery.
Companion episode — [IN PROGRESS]
Companion episode — [IN PROGRESS]
PTSDIY · FM 12-MOV-101 · Part III12