How to train low-intensity cardiovascular system for ptsd relief
Most people associate workouts with high-intensity exercises, giving all your effort, or as a way to blow off some steam. However, when you’re already on edge, a high-intensity workout may do more harm than good. In these cases, low-intensity cardiovascular training is a better option, as it helps shift your nervous system from the sympathetic "fight or flight" state to the parasympathetic "rest and digest" state.
Walking: the ideal low-intensity cardio
Duration: 20-60 minutes
Whether you’re just starting your fitness journey or are more advanced, walking is an excellent low-intensity exercise. It’s a simple way to get your body moving, especially when your mind feels overwhelmed. Here's a quick guide to ensure you're walking safely and effectively:
Proper footwear: Fit is everything. Finding the right shoes is essential for comfort and injury prevention. Look for shoes that provide a balance of cushion and stability. Key features to keep in mind:
Lightweight
Wide toe box (avoid narrow designs that squeeze your toes)
Stability (your foot shouldn’t wobble)
Adequate cushioning and arch support based on your foot needs
Pace: Your pace should be comfortable enough that you can maintain a conversation. If you’re more advanced, a light jog can also count as low-intensity, provided you don’t feel fatigued too quickly.
Duration: Beginners should start with 20 minutes, gradually increasing the duration over time. More experienced individuals can aim for 30 minutes or more. If jogging, aim for at least 20 minutes.
End Goal: By the end of your session, you should feel warm and slightly sweaty— a sign that your heart rate is elevated but not overworked.
Low-impact cardio alternatives
If walking or jogging isn’t suitable for you due to injury or joint pain, there are other low-impact options:
Elliptical: Offers full-body cardio that’s easier on the knees.
Recumbent Bike: Focuses on the lower body while minimizing joint strain.
Rowing Machine: A full-body workout that engages multiple muscle groups. Set the resistance between 4-7 for interval training, depending on your fitness level.
Breathe for mind-body connection
When engaging in low-intensity cardio, it’s essential to focus on your breathing and bodily sensations rather than getting lost in thought. If your mind starts to wander, actively think “inhale” and “exhale” as you breathe. For the most calming effect, practice breathing through your nose during your workout.
Conclusion
Low-intensity cardio is a gentle yet effective way to manage PTSD symptoms and promote mental clarity. Whether you’re walking, using an elliptical, or rowing, focusing on your breath and being mindful of how your body feels will help you stay present. Incorporating low-impact workouts like these into your routine can calm your nervous system and foster long-term relief from stress.
