Filed under: Wounded Warriors
Not only is exercise good for the body, it’s good for the mind. The expert consensus from the International Society of Sport Psychology is that exercise can increase your sense of well-being and help reduce anxiety, tension, and depression.
For veterans coping with depression, PTSD, or other mental-health issues, sports and exercise may be a great way to relieve stress. Scientists have shown the positive benefits of physical activity on symptoms of depression in veterans. What’s more, Veterans’ Administration studies have found that physical activity—especially vigorous activity—can decrease the risk of PTSD among Warfighters. The opposite is also true: Veterans who do not engage in physical activity are more likely to experience PTSD. Several organizations specialize in physical activity and exercise for warriors and their families, but you can always try a yoga class, a family bike ride, or other fitness opportunities in your community.
Getting motivated to exercise and stay active can be especially difficult for those suffering from PTSD and depression. Here are some tips to help you get up and get out the door.
- Make a date with yourself. Put it on your calendar or set a daily alarm—whatever you need to do to remind yourself that you’ve set aside some time for you to exercise. And don’t stand yourself up!
- Set a SMART goal and write it down. Post it on your bathroom mirror, your fridge, your car dashboard—wherever you’ll see it daily to remind yourself of what you want to accomplish.
- Recruit friends or family members to help. Telling people what your goals are is a great way to stay accountable. An exercise partner is especially helpful when you need that extra nudge to get off the couch and start moving.
- Keep a journal. Record your exercise activities and how you felt afterwards. While you may not feel better after every workout, you probably will most of the time. Being able to go back and read/remember how good exercise made you feel may motivate you for the next workout.
Physical and mental rehab for wounded warriors can come in the form of an undersea adventure. A 2011 study at Johns Hopkins University looked at the effects of a four-day scuba certification class on a group of veterans with spinal injuries. The benefits noted included improved muscle movements, reduction of post-traumatic stress disorder symptoms, and improved sensitivity/sensation for those with certain spinal cord injuries.
Being in the water offers a zero-gravity environment that enables Warfighters to develop the confidence and ability to do activities they may not feel comfortable doing on land. There are organizations that provide scuba lessons and outings for wounded veterans and their families free of charge, such as Adaptive Heroes, Soldiers Undertaking Disabled Scuba (SUDS), and Divers4Heroes, to name a few. Check for programs in your area and explore the great unknown!
If you’re nostalgic for the excitement of the last summer Olympics, fret not—it’s almost time for the Warrior Games in Colorado Springs! Athletes and teams from each branch of service have already qualified in their respective trials and are set to compete the week of May 11-16 at the U.S Olympic Training Center in Colorado. The Warrior Games give wounded service members and veterans an opportunity to compete in adaptive sports. For some, this is a continuation of their competitive careers; for others, it’s a new experience and part of the healing process. Volunteers are needed to assist with various tasks such as officiating, scorekeeping, medal ceremonies, and more. If you’d like to be a part of this special event, apply as soon as possible. Or if you’re in the neighborhood, stop by to cheer on the athletes—admission is free! Semper Citius, Altius, Fortius!
Yoga’s popularity is growing in the United States, but many Americans are still not familiar with the details of this ancient practice. Yoga roots are holistic in nature—body and mind are of equal importance, and the asanas, or poses, which define yoga for many of us, are only one aspect of practice. Together with meditation and breath control, yoga promotes strength, flexibility, and awareness of body and mind. Yoga can help achieve wellness through meditation, deep relaxation, stretching, and breathing. Several organizations are now beginning to provide yoga classes tailored to veterans and active-duty service members who suffer from combat stress. VA facilities, Warrior Transition Units, and civilian studios are using it to complement traditional treatment of patients with post-traumatic stress disorder and traumatic brain injury.
Individuals who struggle with PTSD describe it as a feeling of disconnectedness from themselves and others. Yoga, which means “bringing together parts as a whole,” helps people feel connected again. One traditional type of yoga that has been shown to decrease anxiety in the military population is sensory-enhanced hatha yoga, which involves breathing, meditation, and certain poses. A specific benefit reported by participants in sensory-enhanced yoga was a decrease in insomnia. Combat-stressed adults also experienced reduced hyperarousal symptoms such as anxiety, depression, and rage. Integrative Restoration (iRest) is a yoga-based meditative practice that teaches a person to focus on breathing when a negative memory arises. Soldiers and marines have expressed satisfaction in these breathing techniques because of the method’s simplicity and ease. It allows a person to regain control over his/her thoughts whenever symptoms of PTSD present themselves. A study found that iRest decreases rage, anxiety, and emotional reactivity all of which encourage negative thoughts and memories. Those practicing iRest also reported increased feelings of relaxation, peace, self-awareness, and self-efficacy. Walter Reed Army Medical Center (WRAMC) was one of the first military facilities to research the outcomes of yoga for veterans and active-duty warriors suffering from PTSD. WRAMC immediately added iRest to its weekly treatment programs for soldiers suffering from PTSD and TBI after observing its effects: increased calm and peaceful feelings, less severe reactions to situations, and increased outlook on life.
There are many more yoga practices than the ones mentioned here, and each yoga method is different, so you can find the right one for you!
The 3rd annual Warrior Games took place at the beginning of May in Colorado Springs, Colorado. The United States Olympic Committee developed this “friendly” competition among the Navy, Air Force, Army, Marine Corps, Coast Guard, and Special Operations service men and women to promote sports programs for wounded, ill, and injured active and retired service members. If you think that these games are strictly to boost morale among wounded warriors, or to inspire the audience as they witness the amazing spirit among these military men and women, the highlights from this year’s event may change your opinion. These athletes train for months just to qualify for the Warrior Games, and many aspire to compete in the Paralympics. They devote hours every day to training for the games. Many of the competitors train together at Warrior Transition Units or other military facilities, and U.S. Olympic trainers and coaches are often on hand. You think you have what it takes to compete with the big dogs and win gold? Watch this video and decide!