Recovery from addiction is a challenging journey that requires a comprehensive approach. While traditional treatment methods such as therapy and medication play a vital role, incorporating exercise and physical activity into the recovery process can provide numerous benefits. The power of following a regular exercise routine to help maintain sobriety is often underestimated. Exercise and addiction recovery can help those trying to prevent a relapse. In this article, we will explore the effects of exercise on both the mind and body, discuss how exercise aids in addiction recovery, and provide practical tips on how to incorporate exercise into your recovery journey.
How Does Exercise Affect Your Mind and Body?
When you’re recovering from substance use disorder, exercise is beneficial for both your physical and mental health. Physical and mental health are more connected than we realize, and exercising gives us the valuable opportunity to improve both at the same time.
Physical Health Benefits
Regular physical activity can help you maintain a healthy weight, strengthen your bones and muscles, and improve cardiovascular health. Exercise is particularly helpful because weight struggles are commonly connected with substance use recovery — especially for those who quit smoking and experience an increase in appetite due to nicotine replacement. Additionally, regular exercise can reduce the risk of cardiovascular disease, diabetes, some types of cancers, and other chronic diseases, according to the Centers for Disease Control and Prevention (CDC).
Furthermore, exercise promotes the growth of new nerve connections in the brain, aiding the healing process from the harmful physiological effects of frequent substance use.
Mental Health Benefits
In addition to the physical health perks, regular exercise offers many psychological benefits. When you engage in physical activity, your body releases chemicals called endorphins. These endorphins interact with your brain’s receptors to decrease your perception of pain, similar to the effects of morphine. This natural activation of receptors through exercise does not lead to addiction or dependence. Instead, it can result in positive feelings of euphoria and optimism after each workout.
Good mental health habits are especially important for those in recovery, as mental health disorders like depression and anxiety often co-occur with addiction. Exercise during recovery can be a key component in improving mental health and generating a more energized outlook on life. Other mental health benefits of exercise include sharper thinking, learning, and judgment skills.
How Does Exercise Help Recovery From Addiction?
Recent studies have found that committing to a weekly exercise routine resulted in decreased substance use and even complete abstinence for some participants. But how does exercise lead to substance abstinence? Here are eight ways that regular exercise helps sobriety:
1. Exercise Curbs Cravings
Regular exercise can be particularly beneficial for individuals with a history of substance misuse, such as opioids, cannabis, amphetamines, or cocaine. Research has shown that engaging in routine moderate aerobic exercise significantly improves substance use outcomes. By increasing blood flow and oxygen to the muscles, exercise provides nourishment and energy, making it easier to resist the urge to use drugs. For individuals quitting smoking, exercise, when combined with cognitive-behavioral therapy, is an effective method for meeting psychological and physiological needs that nicotine replacement alone cannot fulfill.
2. Exercise Provides Structure and Routine
The power of regular exercise lies in the structured routine it provides. Whether signing up for exercise classes or planning a workout regimen, having a concrete routine for each day helps individuals stay accountable and committed to their recovery journey. By setting exercise sessions at specific times, individuals can minimize the temptation to engage in unhealthy behaviors or succumb to triggers associated with substance misuse.
3. Exercise Fills Your Time and Thoughts
During the recovery process, individuals often find themselves with more free time on their hands as they are no longer consumed by thoughts of acquiring or using substances. Exercise is an excellent outlet for this excess time and can help occupy several hours each week. Engaging in regular exercise eliminates the need to make impulsive decisions about how to spend free time, reducing the likelihood of engaging in negative behaviors.
Moreover, having exercise goals can distract individuals from cravings and redirect their thoughts towards something constructive. Training for a marathon or participating in a fitness challenge, for example, involves setting goals, planning, and consistent practice, providing a sense of purpose and accomplishment.
4. Exercise Relieves Stress
Reducing stress is crucial for anyone recovering from substance use disorder, as withdrawal from drugs or alcohol can heighten stress levels. Exercise directly affects the brain’s stress and anxiety control center, resulting in reduced stress levels and increased mental relief. Physical activity also allows individuals to focus on their body’s movement, diverting their attention from stressors. Exercise triggers the release of serotonin, an anti-stress hormone that improves overall well-being. By managing stress hormones, exercise helps individuals maintain a healthy balance and avoid turning to substances as a coping mechanism.
5. Exercise Boosts Your Mood
Exercise releases endorphins, dopamine, and serotonin, all of which play significant roles in regulating mood. Regular exercise helps stabilize mood swings often experienced during withdrawal and recovery, providing individuals with a natural and healthy way to enhance their overall mood. Just 30 minutes of exercise each day is enough to positively impact mood and increase feelings of happiness and well-being. By replacing harmful substances with exercise-induced endorphins, individuals can develop healthier coping mechanisms and improve their emotional well-being.
6. Exercise Improves Self-Image
Exercise can reinforce positive body image and raise self-esteem, regardless of whether the goal is weight loss or muscle gain. Taking care of one’s body through exercise boosts self-confidence and fosters a greater sense of self-worth. Accomplishing fitness goals can increase confidence and reinforce the belief that individuals are capable of overcoming challenges. This increased self-confidence is particularly important for those in recovery, as it helps combat daily cravings and motivates individuals to make positive changes in their lives.
7. Exercise Develops Healthy Relationships
Engaging in group exercise classes or joining recreational sports leagues provides an opportunity to meet new people in a sober environment. Building new friendships can be challenging for those in early recovery, but participating in group activities allows individuals to connect with others who share common interests. The shared experiences and support within exercise groups can foster healthy relationships and provide a sense of community. Exercising with others can also provide motivation, accountability, and a support system during the recovery process.
8. Exercise Helps Improve Sleep Quality
Proper sleep is essential for recovery, as a lack of quality sleep can impair decision-making and increase the risk of relapse. However, individuals in early recovery often struggle with sleep disturbances due to withdrawal. Regular exercise can help overcome sleeplessness by stimulating the body’s recuperative processes, promoting restful sleep. Research shows that engaging in at least 150 minutes of moderate to intense physical activity each week can enhance sleep quality by up to 65%. Additionally, exercising before bedtime can help the body cool down faster, making it easier to fall asleep.
How Can I Start Exercising?
Incorporating exercise into your recovery journey doesn’t have to be daunting. There are many forms of exercise accessible for individuals of all fitness levels. Low-impact or low-intensity exercises can be just as effective as high-intensity workouts. It’s essential to find an activity that you enjoy and feel comfortable with. Here are some popular forms of exercise to consider:
- Walking or hiking: Walking is a low-impact exercise that can be done anywhere, anytime. Consider exploring nature trails or hiking for additional benefits and a change of scenery.
- Running: Running is an excellent way to improve cardiovascular fitness and build endurance. Start with short distances and gradually increase your mileage as your fitness level improves.
- Swimming: Swimming is a low-impact, whole-body exercise that is easy on the joints. It provides both cardiovascular and strength benefits.
- Cycling: Cycling can be done indoors on a stationary bike or outdoors. It is a great way to improve cardiovascular fitness and leg strength.
- Yoga: Yoga combines physical postures, breathing exercises, and meditation, promoting relaxation and stress reduction. It improves flexibility, balance, and overall well-being.
- Strength training: Incorporating strength training exercises, such as weightlifting or bodyweight exercises, helps build muscle and increase metabolism.
- Group classes: Joining group exercise classes, such as dance, aerobics, or martial arts, can provide a social and motivational environment.
Remember to start slowly and gradually increase the intensity and duration of your workouts. It’s essential to listen to your body and not push yourself too hard, especially in the early stages of recovery. Consult with your healthcare provider before starting any new exercise program, especially if you have underlying health conditions.
Conclusion
Exercise and physical activity have numerous benefits for individuals in addiction recovery. From curbing cravings and providing structure to improving mental health and boosting self-esteem, exercise plays a vital role in maintaining sobriety. Incorporating exercise into your recovery journey can help you develop healthy habits, relieve stress, improve sleep quality, and enhance overall well-being. As with any aspect of recovery, consistency and commitment are key. So, lace up your sneakers, find an activity you enjoy, and start reaping the rewards of exercise in your recovery journey.
If you or someone you know is struggling with addiction, reach out to Gateway Foundation for comprehensive addiction treatment and support. Our team of experts is dedicated to helping individuals overcome addiction and achieve lasting recovery. Contact us today to take the first step towards a healthier and fulfilling life. Contact us today at 833.970.2054.
