Exercise is a powerful complex ptsd treatment — but the dose matters. Research now allows us to be specific about what type, duration, and frequency most effectively addresses complex ptsd.
The Research on Exercise Dose for Complex PTSD
Meta-analyses consistently find that for complex ptsd:
- Frequency: 3-5 sessions per week is optimal
- Duration: 30-45 minutes per session produces maximum benefit
- Intensity: Moderate (able to talk, but not sing) is sufficient — higher isn't necessarily better for complex ptsd
- Type: Aerobic exercise has most evidence; strength training shows growing evidence
Getting Started with Exercise for Complex PTSD
When complex ptsd makes motivation low, start with 5 minutes. The hardest part is starting — not continuing.
Exercise works for complex ptsd through immediate neurochemical effects (mood boost) and long-term neurological changes (increased resilience).
Exercise as Sustainable Complex PTSD Treatment
Unlike some complex ptsd medications, exercise has positive side effects and the benefits increase over time rather than requiring dose escalation.