Exercise & the Healing Journey

Research has demonstrated that exercise is beneficial for the body and mind. Exercise has been linked to help with depression, anxiety, stress and improved sleep. Research also supports the theory that traumatic events/experiences are stored in the body, and one way to heal is to use movement. So, physical exercise and movement benefit a survivor's healing journey.

Stewart Kitchen[1] said, "I became a 'busybody' after the abuse. The busier I was, and the more goals and projects I worked on, the less I thought about what happened and how it made me feel. The problem was that I wasn't taking the time to reflect on any other part of my life in a healthy way, and that had its own consequences."

"Safely exercising benefits people in several ways," said Anne Richardson, former Pilates and Yoga instructor. "Physically, exercise promotes cardiovascular and musculoskeletal health, promoting positive health outcomes such as reduced risk for chronic health conditions like Type 2 Diabetes and hypertension. Mentally, exercise releases endorphins, a 'feel-good hormone' that naturally lifts the mood. Many people say that exercise helps them to clear their minds and refocus. Working out can also be socially beneficial because it provides a way to connect. Simply walking with someone and having a conversation is beneficial for physical and mental health. All of these benefits combined promote greater quality of life."

George Gazetas, a trainer for Title Boxing[2], stated, "Exercise can help survivors with instilling the mental stability, running into obstacles and overcoming them, and developing a physical strength presence."

"Survivors have a lot of emotions that they are going through; some of the emotions are healthy, and some are bad. Exercise allows the survivor to release many emotions," stated Krista Kettering-Thobe, Title Boxing Trainer. "Studies show that exercise is good for increasing endorphins and energy. Mentally, exercise decreases anxiety, depression, and other negative emotions. Physically, exercise can help with weight management, cholesterol, blood pressure, etc.”

[1] Stewart Kitchen, She Has A Name, She Has A Name

[2] Title Boxing Kettering: TITLE Boxing Club Kettering | Boxing & Kickboxing Studios for Full-Body Fitness

Studies have proven that sexual abuse can have long-term effects that may not become apparent until later in life. Some survivors suppress their feelings based on the traumatic experience and do not get professional help to address the issues, which can cause long-term effects like inflammation, chronic illness, and even death. George Gazetas added, "Exercise can ease inflammation in the body. As you move, you create better blood circulation, better nutrient flow to the muscles so the body can repair." 

"Some survivors feel disconnected from their bodies, betrayed by their bodies, or feel that their bodies are no longer important or worthy of being cared for. We see this sometimes when survivors use drugs or food to numb the emotional pain they feel, which further alienates them from their bodies and minds. Over time, a healthy exercise regimen can enable survivors to connect with their body and mind and experience a sense of being 'grounded' or 'centered' within their bodies. Instead of being a shell or vessel they exist in, the survivor's body can begin to be experienced as a true part of them, worthy of being nurtured and loved. Additionally, since we know from decades of research regarding Adverse Childhood Experiences (ACEs) that trauma can contribute to chronic health conditions and disease, exercise can help mitigate or even reverse the physiologic harm caused by trauma," explained Anne Richardson.

Gigi Kilroe added, "I started walking… and can't tell you how beneficial it has been. I made a tape of my favorite 70s tunes and songs representing feelings of being a powerful survivor. I put my headphones on and sometimes sing those songs at the top of my lungs while walking! For so long, I lived a very sedentary lifestyle, and walking has been able to ground me physically, and it somehow represents to me that each step I take is another step on my healing journey. Walking is now a part of my routine, and it has helped me learn to love and accept my body exactly as it is! I'm proud to say I have lost 120 pounds and have learned to live each day one day at a time."

New York Times Bestselling author, advocate, podcast host, and survivor Lewis Howes[1] emphasizes, “No matter where you are on your fitness journey, each step can be one in the right direction.” In his book, The School of Greatness, he provides these suggestions:

1.      Carve out the time to exercise.

2.      Start moving and get active.

3.      Find an accountability partner for support.

4.      Do some exercise that challenges you every day.

Anna Richardson added, “I no longer teach fitness classes, but when I did, I taught a group fitness class for women that was a hybrid of Pilates and Yoga that did not utilize equipment of any kind, but was instead focused on cardio, strength, and flexibility through sequenced body movements. I still practice this exercise on my own, even though I no longer teach it. In thinking about this question, it occurs to me that what I brought to my classes, and what my clients experienced, were informed by my experience as a survivor. While classes helped my clients in terms of their health and fitness (because the workout was very effective), I think the social and emotional benefits were even more helpful. Specifically:

·         Most of my clients came with at least one other person, so the workout was a way to connect with others via a shared interest. This made the workout more enjoyable for them, and it also infused a sense of shared support and accountability – “I’m showing up to class today, so you should too.”

·         Anyone from any fitness level could take the class because the movements were all customizable (from easier to more difficult) and required no equipment. This helped everyone to feel capable and to feel that they belonged.

·         I was able to anticipate the struggles and emotions that my clients might feel because I have felt them, too. I modeled this in my teaching methods. I continually offered encouragement and humor, including occasional self-deprecating humor, so that everyone felt welcomed and accomplished. I also did the workout alongside my clients, so that they could look to me (and not just listen to me) if they needed guidance, and so that they didn’t feel like I was watching them or looking at them all the time.”

[1] Howes, L. (2015). The School of Greatness. Rodale