Different drugs affect the body in different ways, forming habits through repetition, chemical dependency, or altered brain function. Recovery, on the other hand, takes unrelenting willpower, sharp mental focus, and, apparently, exercise. While the exact reasons why exercise works as a recovery tool are unknown, evidence suggests that working out can have a significant and positive impact on treatment and the avoidance of relapse.
A Healthy High
It’s long been thought that exercise in any number of forms releases endorphins into the body, subsequently resulting in a euphoric effect called a runner’s high. More recent research shows that exercise euphoria actually has more to do with the release of serotonin and norepinephrine in the brain during a solid workout. These are some of the same chemicals in the brain that are affected by drugs and alcohol. Other feel-good chemicals, such as oxytocin and dopamine, as well as testosterone, all play a part as well. News that working out positively impacts recovery is not all that surprising considering these connections.
Work It
While exercise is not a substitute for the behavioral therapy that often comes with drug and alcohol treatment, its benefits can be numerous when used in conjunction with therapy. Cardio is a top choice when deciding what types of activities to participate in, but it’s important to confirm with your healthcare provider which types of exercise you are healthy enough to undertake. Drug abuse can impact the heart and other vital organs, so extremely strenuous workouts should only be done on the advice of a trained physician, especially if you have potentially long-lasting physical damage from substance abuse. Once you get the green light, consider some of the following options:
- Running
- Rock Climbing
- Cycling/Spinning
- Dance/Zumba
- Hiking
- Martial Arts
- Swimming
- Jumping Rope
- HIIT Workouts
- Bodyweight/Free Weight Exercises
- Stair Climbing
- Rowing
- Hot Yoga
- Volleyball
- Kickboxing
As long as it is an activity you enjoy and it gets your heart rate up, the benefits will follow. No matter which method of exercise you choose, don’t forget to cool down with a healthy snack, which will help jumpstart your body into recovery mode.
Stress-free Zone
It’s important to only do what you like, since a workout you hate can increase stress and be counterproductive. Focus on finding a routine that gives you both the physical and mental health benefits you need. If you are still in the early stages of recovery or are at a point in your life where stress is pushing you toward relapse, opt for activities where the workout itself relieves stress. Activities like yoga, swimming, and martial arts are mindful activities with immediate stress-relief benefits. They don’t require you to wait for the chemical release that comes with exertion during other activities.
Meditation is also an extremely helpful practice to take on and is safe for people of all levels of fitness, and it can be done anywhere, even at home. Simply find a space in your home, whether an entire spare bedroom or just a corner of it, eliminate clutter and other distractions, and add soft or natural lighting. To meditate, sit in a comfortable position (most people prefer to sit cross-legged), and begin breathing in and out slowly and thoughtfully, focusing all of your attention on your breath patterns and the way your body feels. Don’t worry if you don’t get the hang of it right away, and if you need some help, try a guided practice.
Self-Esteem Booster
If you have chosen an activity that is new to you, don’t expect to be great at it from the beginning. Participating with a group and setting small achievable goals will not only help you stick with it, but will build your self-esteem as you improve. Just like addiction and dependence, recovery doesn’t happen in a day, and neither does building a long-lasting workout routine. Don’t give up if you try a specific exercise and dislike it. There are always more options to choose from, and the next one might be the one that becomes a lifelong habit. The good news is that exercise in and of itself is a self-esteem booster each time you work out, so sticking with it will provide exponential benefits over time.Whether you are new to recovery, new to working out, or both, incorporating exercise into your treatment program is a positive thing. Reducing stress, building self-esteem, reinforcing a healthy lifestyle that breaks from old destructive routines, and improving mental health are all outcomes of physical fitness. Not only can it help prevent relapse, but the long-term health benefits extend way beyond the impact it has on your recovery.
Guest post by Jackie Cortez