Looking to build a better chance of long-term recovery? Anyone who's currently in recovery or building an addiction recovery plan knows one goal is universal: everyone wants the best tools to stay sober. It goes without saying that achieving a state of recovery and long-term success results in: Better physical health Improved mental and emotional health Enhanced relationships The problem? Recovery is difficult. It takes a lot of hard work, and even those who enter a comprehensive rehabilitation program and receive the best care possible have a significant chance of relapsing in the first year. (Approximately 60% of people do.) Getting the right tools in place for the battle can reduce how challenging recovery is. With recovery treatment and aftercare support services like those found at https://www.rollinghillsrecoverycenter.com/ and a commitment to health, exercise is a helpful supplement to the recovery plan. Incorporating physical activity into daily routines helps individuals in recovery maintain sobriety and improve their overall health and fitness levels. Let's dive in! Why Physical Activity Is Important for Recovery Science That Links Exercise and Recovery Best Types of Exercise to Do When Recovering Getting Started With Recovery Exercise Plans Exercise is one of the best things for anyone in recovery to take on. If physical activity isn't already a focus of recovery efforts, building an active lifestyle is worth it for these three reasons. Physical activity is an excellent way to take the time once spent using substances and replace it with something healthy. It's why. Building new and healthy habits provide individuals in recovery with structure and purpose. Regular exercise gives someone in recovery a healthy and positive routine that requires focus and dedication. And as they say… The more structure in place, the less time for triggers. The life of someone in active addiction revolves entirely around using substances. Recovery and sobriety mean restructuring life, and exercise naturally fits into that new life. Something most people don't know is that exercise works because it activates the same reward pathways in the brain that substances do. Physical activity triggers the release of chemicals like dopamine and serotonin, "feel-good" chemicals. Drugs and alcohol release these same chemicals, except in much larger amounts and in unnaturally harmful ways. The difference is exercise is a healthy way to provide the brain with these feel-good chemicals and benefits. Exercise also reduces the severity of withdrawal symptoms in the body. Withdrawal symptoms like anxiety, depression, sleep issues, irritability, and stress are why many people relapse. Exercise works well for those in recovery because it addresses these symptoms. One of the lesser-known benefits of exercise for recovery is its ability to improve health overall. Addiction is terrible for the body, and physical activity helps improve it. Exercising and creating physical activity in the daily routine strengthens the cardiovascular system, boosts immune function, and otherwise helps the body heal. The mental health benefits are also noteworthy. Exercise has been shown to increase self-esteem, lower symptoms of depression and anxiety, improve cognitive function, and enhance sleep. Since people in recovery are more likely to maintain sobriety when they feel physically and mentally healthy, these health benefits are essential to long-term success. What exactly happens in the brain during physical activity and exercise? Studies show physical activity causes major changes in brain chemistry that counteract the neurological effects of addiction. Here's a look at the science… Regular exercise increases the production of BDNF (brain-derived neurotrophic factor). BDNF is a protein that helps repair and protect brain cells damaged from substance use. Research has shown individuals who exercise during treatment have better outcomes, including maintaining sobriety longer and reporting fewer cravings. Cool, right? But there's more. Exercise also helps the brain regulate stress hormones like cortisol. Stress is one of the biggest relapse triggers, and this regulation is key to recovering from the effects of addiction. This next bit of information might surprise you. For the 48.7 million U.S. citizens dealing with problematic substance use, accessible exercise is critical. Want to know the best part of exercise for recovery? Pretty much any form of exercise provides positive benefits for recovery. The key is finding something enjoyable and sustainable. Aerobic activities get the heart rate up and provide a mood boost immediately. Running, walking, swimming, cycling, and dancing are all aerobic. They're excellent for pumping out endorphins and relieving stress. Even 15 to 30 minutes of walking benefits mood and cravings. Weightlifting and resistance training improve physical strength and confidence. In many cases, building a visible track record of physical strength reinforces mental strength. Weight training involves free weights, resistance bands, bodyweight exercises, and weight machines. Yoga and tai chi combine physical movement and mindfulness and are among the best exercises for recovery. Mind-body exercises are doubly beneficial because they improve physical health and teach skills that are critical to recovery like anxiety management, body awareness, breathing techniques, and relaxation. The mindfulness practiced in yoga and tai chi also helps people stay present and manage stress. These are key skills to maintain sobriety. Recovery often involves isolation, which makes exercise classes a win-win. Group exercise classes provide both physical activity and social connections, which are essential to recovery. CrossFit classes, spin classes, martial arts, and group hikes or runs are all great options. Connecting with others who are working toward similar goals creates a health and wellness-focused community that also reinforces recovery. Something you might not know is that starting an exercise routine is easy. No gym membership is necessary, nor is specialized equipment required. The most important thing is to simply get started. But here's the kicker… Trying to do too much too quickly is a recipe for burnout. Start small and increase slowly. Even 10-15 minutes of daily activity is beneficial. The first step is to choose 2-3 days per week to commit to exercising and pick times that work consistently. The scheduled exercise appointments should become non-negotiable parts of the recovery plan. As the routine and consistency feel more natural, the exercise sessions can increase in both frequency and duration. The overall goal is building a habit and not achieving perfection. Exercise shouldn't be a punishment. Experiment with different activities until finding something enjoyable and rewarding. Maybe it's a morning walk in nature, an evening yoga class, a weekend bike ride, or simply dancing around the house. Whatever physical activity brings joy and doesn't feel like a chore will be much easier to maintain long-term. Keep a simple log of exercise activities. Review the log and see the progress and benefits that have occurred over weeks and months. Tracking exercise and physical improvements provides motivation and a visible reminder of positive changes. Celebrate the small victories, like completing a first week of consistent exercise, running a full mile without stopping, or holding a yoga pose longer than the previous week. These little wins build confidence and positive momentum in recovery. Physical activity and exercise are powerful tools for addiction recovery. They provide physical and mental health benefits that include reducing cravings, improving mood, building structure, and creating community. A key strategy is to start small and find exercises and activities that bring joy. Any physical activity is better than none, whether a daily walk, yoga class, or strength training at home. Building an active lifestyle is one of many tools and strategies required for addiction recovery. Exercise isn't a replacement for treatment or counseling but should be considered as a helpful way to supplement the process. The time to get started is now. Pick one activity to try, schedule it for the week, and take that first step on the path to a more active and healthy recovery.Here's what you'll learn:
Why Physical Activity Is Important for Recovery
It Can Replace Unhealthy Habits With Healthy Ones
It Can Reduce Cravings and Withdrawal Symptoms
Physical Activity Can Improve Physical and Mental Health
Science Behind Exercise and Recovery
Best Types of Exercise for Recovery
Aerobic Exercise
Strength Training
Mind-Body Exercises
Group Exercise Classes
Getting Started With a Recovery Exercise Routine
Create a Realistic Schedule
Find Activities That Spark Joy
Track Progress and Celebrate Wins
Important Takeaways
Supriyo Khan
Supriyo Khan
Supriyo Khan
Supriyo Khan
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