Exercise helps rewrite the distressing old neural pathways formed in response to childhood trauma. Here's how—and why it matters.
Start gently and gradually work up to at least 150 minutes a week of moderate-intensity aerobic exercises, such as walking, cycling, or swimming. This could be, for example, about 30 minutes per day five days of the week. Or you can break up your total daily exercise time into shorter bouts, say three 10-minute bouts a day.
Try outdoor exercise in the morning. Sunlight raises levels of vitamin D, which improves brain function in many ways. About 20 minutes of sunlight is usually safe and sufficient to produce significant amounts of vitamin D. Morning exercise in the sun also strengthens sleep cycles and improves sleep. In addition, morning exercisers are more likely to stick to their exercises regimens.
HIIT alternates short bursts of high intensity with recovery intervals. The high-intensity intervals typically last 30 seconds to three minutes, followed by longer recovery intervals of moderate intensity. High intensity means the heart rate is elevated to at least 70 percent of one’s maximum heart rate .
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