Futz5

can any of you tell me exactly how many hours are the ideal for exerciseing per day.
i have just finished my school year, and my friends still have some more exams, so i have lots of free time so i figure i’ll get a great bod for new year

my therapist helped me rember when i was young about 4 5 or 6 i was molested & or violated (i still cant rember that im happy) by my friend and neighber’s brother.
i didnt know about sex and when i was little i loved the idea of having a living doll to cuddle and feed, he was in his early teens and had just heard about sex.
he and a friend walked in on me and my friend playing.
he lead me and her up to the next floor asking me if i wanted to be a mummy i was unsure but i wanted a baby.
so i nodded thinking it was a game he lead me into his room while his friend kept his sister ocupide
he made me pull of my pants lie in his bed i hoped that he wouldnt ask but he did he said like i knew “you have to take your undies off ‘Futz5’” then laughed leaning down to pull them off, thats all i remebered

im 16 now
i havent told my parents they wouldnt handel it neather would my brother who was so close with the boy, they bearly handeled me having OCD
i started to cut my self when i remebered (something i havent done in years) and i couldnt stop feeling dirty.
i have burst of rage when i see people being taken advantage of.
and had a ‘psycological breakdown’ about a year ago stopping school for half a year.
but now i’m on the mend i started to learn kickboxing for self defence, started school again.
i even told one of my closest friends.
but i still cant help but feel that i wish that memory was still burried

are their suggestions for how to do it