In times of security tension, when sirens interrupt our rhythm and the heart is trapped between worry, uncertainty, and hours of screen time – the body and mind enter emergency mode. Our automatic response to danger is survival-based: Increased muscle tone (especially in the neck, shoulders, and back), rapid heart rate, headaches, and recurring negative thoughts. The body remains “on high alert” – even when we’re supposedly in a safe space.
Precisely in such situations, physical activity – even light – becomes a top mental tool. Not to tone the body, but to restore a sense of control, release emotions, and maintain sanity.
A routine of even brief activity builds an inner framework – a sense of control within uncertainty. Research in trauma response shows that maintaining physical routines strengthens mental resilience and contributes to a sense of stability. It’s not about escaping reality – but creating stable ground within it.
Movement That Regulates Stress
When we move, blood flow increases, breathing stabilizes, and the nervous system balances – the body slowly returns to a functional state. The heart rate rises, sweat releases tension, and the mind clears – even if just for a moment – from emotional overload.
Studies show that physical activity moderates the body’s response to stress, reduces symptoms of anxiety and depression, and improves mood almost immediately – sometimes from the very first session. The key feeling: “I’m not just reacting to reality – I’m acting within it.”
Prolonged inactivity increases feelings of stuckness and distress. The body stores the tension, and the psyche weakens. According to the journal Psychology & Health, even minimal movement helps with emotional release, enhances cognitive flexibility, and restores a sense of capability. Movement makes room for new thoughts, ventilates pressure, and brings oxygen – literally – back to the brain.
According to Health Psychology, even a short shared workout reduces loneliness and strengthens a sense of belonging – especially in times of isolation or danger.
4 Winning Exercises to Feel Safe
Here are four exercises. 20 seconds per exercise, 10 seconds of rest before moving to the next. Do two rounds of these four exercises in each session:
Squats (from sitting to standing)
Push-ups
Jumping jacks
Plank (static)
What Else Can You Do in the Shelter or at Home?
• Walk at a moderate pace around the house
• Dance to a favorite song
• Squats, planks, push-ups or balance exercises
• TABATA or HIIT workout using a YouTube video
• Stretching, breathing exercises, or gentle yoga
• Jump rope
• Movement games with the kids
How to Stay Motivated – Even When It's Hard
• Set a fixed time – like a meeting with yourself
• Use a reminder or a song that gets you moving
• Involve someone else – a child, partner, or friend
• Remember: even 10 minutes is a small victory over helplessness
In Summary, physical activity during wartime is not a luxury – it’s an emotional, mental, and health anchor. It helps release tension, regulate emotions, stay in touch with ourselves and others – and build resilience from within.
According to numerous studies, daily movement is one of the most effective interventions for reducing stress and strengthening the psychological ability to cope with uncertainty. Recent research confirms that even moderate activity without equipment, in a small space, supports mental health just as much as gym workouts.
Movement won’t stop the sirens – but it will affect how we feel between them. Choosing to move is choosing to stay present, grounded, alive.
Danny Zalevsky, MSc RD, exercise physiologist and clinical dietitian, Health Promotion Department, Assuta Medical Centers; Yoni Levitzky, M.A., in Sport and Performance Psychology. Supports national teams and elite athletes, works with performance-focused populations on building resilience, focus, and performance under pressure.