4 Exercises to Try During Recovery
- Sep 30, 2020
- 11 min read
Updated: 4 days ago
Navigating addiction recovery can be challenging, especially when traditional fitness outlets are limited. We understand the importance of maintaining a healthy lifestyle, and we're here to provide practical and effective solutions. Our expertise lies in helping you discover accessible exercises to try during recovery that support both your physical and mental well-being during this crucial time.
What are some accessible exercises for addiction recovery?
Walking, jogging, cycling, and yoga are all great options because they can be done from home or outdoors while maintaining social distance. These activities are flexible, require minimal equipment, and provide both a physical and mental outlet for stress and pent-up energy.
We've explored some great starting points, but there's a world of possibilities for staying active in recovery. Continue reading to discover more about the profound benefits of exercise, including how it can help with stress relief, and learn about some unique options like fitness video games.
Table of Contents
The Unwavering Importance of Recovery Exercise for Mind and Body
Stress Relief and Emotional Regulation
Restoring the Brain's Reward System
Physical Health Benefits in Addiction Treatment
The Power of Accessible Movement: Exercises for Isolation
Walking and Jogging: The Foundation of Active Recovery
Mindful Movement and Nature Therapy
Cycling: Expanding Your Horizons and Building Endurance
Yoga: A Holistic Approach to Addiction Recovery and Wellness
Focus on Breath and Mindfulness Practices
Fitness Video Games: Engaging and Fun Workouts at Home
Simple Bodyweight Circuits: No Gym, No Problem
Targeting Withdrawal and Cravings with Exercise
Understanding the Role of Exercise for Withdrawal
The Myth of "Sweating Out" Toxins
Maximizing Your Results: Recovery After Workout
Active Recovery Exercises for Better Healing
Nutrition and Hydration for Faster Recovery After Workout
Building a Sustainable Recovery Exercise Routine
Setting Realistic Goals
Listening to Your Body
Frequently Asked Questions
The Unwavering Importance of Recovery Exercise for Mind and Body
Physical activity in addiction recovery is far more than a distraction; it is a vital therapeutic tool that impacts both psychological and physiological well-being. For individuals navigating the trials of sobriety, especially during periods of high stress like social isolation, consistent movement acts as a buffer against relapse. The physical activity importance for addiction recovery lies in its ability to simultaneously address several core challenges of the recovery process.
Stress Relief and Emotional Regulation
One of the most immediate and profound benefits of engaging in a recovery exercise routine is the dramatic reduction of stress. Addiction often thrives in environments of chronic stress and unmanaged emotional turmoil. Exercise provides a constructive, safe outlet for expressing the intense, pent-up energy and anxiety that accompany early sobriety and isolation.
When you engage in physical activity, your body releases endorphins, natural mood elevators that interact with receptors in your brain to reduce your perception of pain and trigger a positive feeling. This process, often referred to as a "runner's high," is a natural form of emotional regulation. It allows you to shift your focus from internal distress to the physical sensation of movement, providing a healthy mechanism for processing difficult emotions. Establishing this coping mechanism is critical to long-term sobriety.
Restoring the Brain's Reward System
Drug addiction and alcohol abuse hijack the brain’s natural reward system, leading to a diminished capacity to experience pleasure from everyday activities. This neurobiological change is a major driver of compulsive substance seeking. Recovery exercise helps to re-wire this system.
Physical movement, whether it’s walking, jogging, or yoga, naturally releases dopamine and serotonin.
These are the same neurotransmitters that substances temporarily flood the brain with, but exercise promotes their release in a balanced, healthy, and sustainable way. Over time, consistent physical activity can help restore the brain's ability to create these "feel-good" chemicals on its own. This, in turn, boosts self-esteem and gives the person agency over their own happiness, reinforcing the decision to pursue a healthy lifestyle without substances.
Physical Health Benefits in Addiction Treatment
Beyond the mental health benefits, the tangible physical exercise benefits are numerous. For people recovering from a period of substance abuse, physical health often needs significant repair. Consistent movement helps:
Improve Cardiovascular Health: Strengthening the heart and lungs, which may have been damaged by long-term substance use.
Restore Your Core and Muscle Mass: Building physical strength and improving posture, leading to a better self-image.
Regulate Sleep Patterns: Exercise aids in better sleep quality, a common struggle in early recovery.
Boost the Immune System: A healthier body is better equipped to fight off illness.
Incorporating recovery exercise is a non-negotiable step in the holistic treatment for addiction. It creates a new, healthy relationship with the body, which is essential for sustained sobriety.
The Power of Accessible Movement: Exercises for Isolation
Isolation, whether due to a pandemic or personal circumstances, should not be a barrier to maintaining a rigorous recovery exercise routine. Many of the most effective activities require minimal to no equipment and can be performed safely while social distancing. The key is to find what activities help deal with addiction that resonate with you personally.
Walking and Jogging: The Foundation of Active Recovery
Walking and jogging are arguably the most accessible forms of exercise available, making them perfect for addiction recovery during isolation. All you need is a comfortable pair of shoes. This freedom and simplicity are their greatest strengths.
Mindful Movement and Nature Therapy
Walking can transform from a simple activity into a powerful mindfulness practice. Detach from your phone or use the time for music therapy, listening to podcasts, or simply being present with your thoughts. Choosing a dedicated hiking path or a quiet park allows you to combine your physical activity with nature therapy, which is known to reduce rumination and stress. This form of movement is highly effective as an active recovery tool, gentle enough for beginners but scalable for those seeking a more intense workout.
Cycling: Expanding Your Horizons and Building Endurance
If you have access to a bicycle, cycling allows you to cover more ground, offering a greater sense of exploration and freedom. This can be especially important when feeling confined or limited by isolation. It's an excellent low-impact way to build endurance and is an effective recovery exercise that keeps you engaged.
Many outdoor areas offer bike-friendly trails, providing new routes and scenery while allowing for safe distance from others. The mental focus required for navigating a ride is a strong anchor that pulls you away from addictive thought patterns.
Yoga: A Holistic Approach to Addiction Recovery and Wellness
Yoga is a crucial element in a holistic addiction recovery plan because it merges physical movement with powerful mental health practices. It requires only a small amount of open space in your home, making it perfect for isolated times.
Focus on Breath and Mindfulness Practices
The meditative properties of yoga are what truly set it apart as a recovery exercise. By synchronizing movement with breath, you practice emotional regulation and present-moment awareness, central tenets of mindfulness practices. This allows you to exercise your body while also analyzing and processing your mental state.
Because yoga is accessible at all levels, it enables a person to approach their personal hurdles at their own pace, fostering a non-judgmental and healing relationship with their body. The emphasis on the mind-body connection helps address the root causes of anxiety and stress that often drive substance use.
Fitness Video Games: Engaging and Fun Workouts at Home
For those who struggle with motivation, fitness games can be an incredibly engaging and fun solution. Titles like "Ring Fit Adventure" on the Nintendo Switch or "Just Dance" on various consoles turn a workout into a goal-oriented, rewarding experience.
These platforms offer pre-determined routines, track progress, and provide a guided experience, all from the comfort of your living room. The element of play makes the recovery exercise less of a chore and more of a positive activity, providing a much-needed mental and physical break from isolation fatigue.
Simple Bodyweight Circuits: No Gym, No Problem
You can achieve a high-quality workout with nothing but your own body weight. Simple circuits are highly effective for building strength and are the perfect solution for isolation.
Perform 3-4 rounds of this circuit with a one-minute rest between rounds. This approach is a powerful way to engage in a high-intensity workout recovery that boosts metabolism and strengthens the body.
Targeting Withdrawal and Cravings with Exercise
A major benefit of engaging in recovery exercise is its capacity to ease some withdrawal symptoms, notably cravings, thereby reducing the likelihood of relapse. Physical activity serves as a constructive competitor to addictive urges.
Understanding the Role of Exercise for Withdrawal
During the initial phase of recovery, intense cravings are a primary threat to sobriety. Exercise provides a profound physiological and psychological distraction. The act of vigorous movement shifts your focus from the craving to the physical exertion. It also stimulates the release of natural feel-good chemicals that can temporarily fill the void left by the absence of the substance. This isn't a cure, but it is a highly effective, temporary management tool that helps a person successfully navigate a critical window of vulnerability.
The Myth of "Sweating Out" Toxins
A common misconception is that you can "sweat out" drugs or alcohol. This is a myth. The liver and kidneys are the primary organs responsible for filtering and processing substances from the body. While a small fraction of toxins is excreted through sweat, relying on sweating to "purge your body of drugs" is inaccurate and potentially dangerous, especially if it leads to dehydration. The real value of detox exercise is in managing symptoms, improving mood, and establishing a healthy routine, not in the direct physical removal of toxins. Focus on the mental health gains, not the unrealistic belief that you can flush your system this way.
Maximizing Your Results: Recovery After Workout
To build a sustainable recovery exercise routine, you need to prioritize the time you dedicate to recovery after workout. Pushing yourself too hard without proper rest leads to burnout, injury, and a high risk of quitting. The goal is consistent progress, not a single, intense session.
Active Recovery Exercises for Better Healing
Active recovery means performing low-intensity exercises on rest days or immediately after a hard workout. This gentle movement, such as light walking, swimming, or gentle active stretching, helps circulate blood, deliver nutrients to muscle tissue, and speed up the removal of metabolic waste products. This is the best way to recover from workout and prepare your body for the next session.
Nutrition and Hydration for Faster Recovery After Workout
The quality of your nutrition directly impacts your physical recovery. Eating a balanced diet that is rich in protein and complex carbohydrates is essential for post workout muscle recovery. Protein repairs muscle tissue, and carbohydrates restore the energy reserves depleted during exercise.
Hydration: Drink plenty of water before, during, and after your workout. This is non-negotiable for metabolic function and energy levels.
Nutrient Timing: Consume a balanced meal containing protein and carbohydrates within two hours of your workout for the best workout recovery and muscle repair.
Building a Sustainable Recovery Exercise Routine
A successful recovery exercise routine is one you can stick with for the long haul. Consistency, not intensity, is the goal for addiction recovery and exercise.
Setting Realistic Goals
Start small, especially if you haven't been active for a while. You don't have to run a marathon on your first day. A 15-minute brisk walk is a massive success. Gradually increase the duration or intensity of your activity each week. This creates a chain of achievable victories that reinforces your confidence and sense of accomplishment, critical elements for maintaining sobriety.
Listening to Your Body
It is vital to learn to differentiate between simple fatigue and actual pain. Always be honest about challenges and limitations. If you are extremely sore or tired, it’s okay to reduce the time, intensity or amount of exercise you do. Taking a day of rest or choosing a gentle active recovery day workout is a sign of strength and self-care, not weakness. This practice of listening to your body strengthens self-awareness, which is invaluable in sobriety.
Recovery exercise is not a phase; it's a pillar of a new, healthy, and fulfilling life. It is the accessible, powerful tool you can use every day to keep moving forward, regardless of what external challenges, like isolation, you may face.
Take the Next Step in Your Recovery
You now have a powerful toolkit for incorporating recovery exercise into your daily life, even during social isolation. Your commitment to movement is a profound commitment to your own health, well-being, and sobriety.
Don't wait to start reaping the benefits. Choose one of the accessible exercises discussed above – whether it's a brisk 20-minute walking route, a 15-minute online yoga video, or a bodyweight circuit – and do it today.
Share your experience: What’s your favorite at-home recovery exercise? Leave a comment below and share your routine with the community. You might inspire someone else on their journey!
Frequently Asked Questions (FAQ)
• What are the benefits of exercise for someone in addiction recovery?
Exercise helps relieve stress, provides a healthy outlet for pent-up energy, and releases natural, mood-boosting chemicals like endorphins and dopamine. This process can significantly ease withdrawal symptoms, including cravings, which in turn reduces the likelihood of relapse. It also improves physical health and self-esteem.
• How does recovery exercise help with cravings and withdrawal symptoms?
Physical activity serves as a powerful, positive distraction, shifting focus from the craving to the physical sensation of movement. Physiologically, it helps balance brain chemistry by promoting the natural release of 'feel-good' neurotransmitters, which helps to mitigate the discomfort of exercise withdrawal symptoms and eases the intensity of cravings.
• Are there any effective addiction recovery group exercises I can do virtually?
Yes. With modern technology, you can easily participate in addiction recovery group exercises virtually. Look for online classes for yoga, spin, or guided meditation led by center of recovery and exercise or wellness programs. Joining a live-streamed class provides both the physical structure of a workout and the invaluable social support of a group setting.
• How can I make time for exercise in recovery when I feel low on energy?
Start small. The initial energy requirement for exercise is often a mental hurdle. Begin with a very low commitment, such as five minutes of active stretching or a 10-minute walk. Consistency is more important than intensity. Over time, the exercise will boost your energy levels, creating a positive feedback loop that makes it easier to keep going.
• What is the best way to handle recovery after workout?
The best way to recover from workout is through a combination of active recovery and proper nutrition. Engage in light movement like a slow walk or gentle stretching (active recovery exercises) to aid muscle healing. Also, consume a meal rich in lean protein and complex carbohydrates within two hours of finishing your workout to ensure your muscles have the fuel needed for repair.
For a more in-depth discussion about incorporating fitness and wellness into your recovery journey, we encourage you to reach out. At Chateau Health and Wellness Treatment Center, we're dedicated to helping you build a healthy, sustainable lifestyle. We understand that taking the first step can be difficult, but our team is ready to provide the guidance and support you need. Contact us today at (801) 877-1272 to learn more about how we can partner with you on your path to lasting wellness.
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About The Author
Ben Pearson, LCSW - Clinical Director
With 19 years of experience, Ben Pearson specializes in adolescent and family therapy, de-escalation, and high-risk interventions. As a former Clinical Director of an intensive outpatient program, he played a key role in clinical interventions and group therapy. With 15+ years in wilderness treatment and over a decade as a clinician, Ben has helped countless individuals and families navigate mental health and recovery challenges.
Danny Warner, CEO of Chateau Health and Wellness
Brings a wealth of experience in business operations, strategic alliances, and turnaround management, with prior leadership roles at Mediconnect Global, Klever Marketing, and WO Investing, Inc. A graduate of Brigham Young University in Economics and History, Danny has a proven track record of delivering results across diverse industries. His most transformative role, however, was as a trail walker and counselor for troubled teens at the Anasazi Foundation, where he directly impacted young lives, a personal commitment to transformation that now drives his leadership at Chateau.
Austin Pederson, Executive Director of Chateau Health and Wellness
Brings over eight years of experience revolutionizing mental health and substance abuse treatment through compassionate care and innovative business strategies. Inspired by his own recovery journey, Austin has developed impactful programs tailored to individuals facing trauma and stress while fostering comprehensive support systems that prioritize holistic wellness. His empathetic leadership extends to educating and assisting families, ensuring lasting recovery for clients and their loved ones.
