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Want to give your recovery a real boost?
Most people believe recovery only occurs in a therapist’s office. Or at a support group. Or on a prescription pad.
And those things matter. A lot.
Yet there is one tool you fail to utilize nearly every time…your body. Working out:
- Free to start
- Easy to scale up
- Backed by science
…and can impact your mental health just as much as your physical appearance.
Inside this guide:
- Why The Mind And Body Are Connected
- Where Exercise Fits After A Medical Detox Program
- The 4 Best Types Of Exercise For Mental Health
- How To Build A Routine That Actually Sticks
Why The Mind And Body Are Connected
Your brain and body are not two independent systems. They communicate with each other throughout the day.
Exercise releases feel-good chemicals in your body like endorphins, dopamine and serotonin. Drugs and alcohol manipulate these chemicals. When you get moving you provide your body with a natural and healthy way to turn them back on.
Think about it:
Stress gives you tight shoulders. Anxiety causes your heart to race. Poor sleep makes everything feel ten times worse. The body responds to the mind… and the mind sure responds right back.
That’s why moving your body can calm your mind.
Plus studies have shown it works. One giant analysis published in The BMJ analyzed more than 200 studies involving over 14,000 individuals. It found that exercise is an effective way to treat depression. Yoga, strength training, walking, and jogging were among the best forms of exercise.
Pretty powerful, right?
Where Exercise Fits After A Medical Detox Program
Recovery often begins with removing substances from the body safely. A medical detox program does just that.
While in a medical detox program your vitals are being monitored by doctors and nurses. They are trying to stabilize your withdrawal symptoms and keep you safe. This is NOT the time for intense exercise. Your body is working hard and needs rest.
However, once detox is finished there is another step to recovery. Transitioning from a medical detox program to a structured sober living environment such as Camelback Recovery allows individuals to have the daily routine, accountability, and support they need to begin forming healthy habits (such as exercise) into their day-to-day lives.
Here’s the thing…
Detoxification purifies the body. It doesn’t magically fix the brain. Cravings, depressed mood and anxiety can last for weeks or months after detoxification.
Exercise is one of the best tools to fill that gap.
One review of studies discovered that regular exercise was associated with reduced substance use in about 75% of studies. Additionally, participants experienced various other health benefits.
People in recovery WANT to exercise. Research shows that 95% of individuals in substance use treatment programs were interested in receiving an exercise intervention catered to recovery. What’s even better? 89% of those wanted to start exercising in their first 3 months of sobriety.
The demand is there. It just needs a plan.
The 4 Best Types Of Exercise For Mental Health
The good news? You don’t have to train for a marathon or live at the gym.
You do not have to read fitness magazines to know that the best workout is one you’ll actually do. That being said…some workouts take the cake for brain benefits. Read on for the top 4.
Walking & Jogging
Walking requires the least effort to begin. You just need shoes and a door.
Begin walking 10 to 15 minutes daily. Once you can do that easily, increase your time by a few minutes or walk faster towards a light jog. An added benefit is some fresh air and sunshine for your spirits as well.
Strength Training
Lifting weights isn’t just about building muscle. It builds confidence.
Every time you increase the weight you lift, you show yourself that you can accomplish difficult tasks. That is powerful stuff when it comes to recovery. Strength training was also shown in a BMJ review to be one of the most adherable forms of exercise.
Yoga
Yoga is the ultimate mind-body workout.
It pairs movement with slow deep breathing. This balances your nervous system and reduces stress. Yoga also trains you to sit with uncomfortable sensations without reacting to them… and that happens to be really helpful when cravings arise.
Group Classes & Team Sports
Isolation is one of the biggest threats to recovery. Group exercise tackles it head-on.
Joining a running club, gym class, hiking group or team sport can give you community. You get to know people, create a routine and have someone to show up for.
That’s a win-win-win.
How To Build A Routine That Actually Sticks
It’s one thing to know exercise is good for you. Actually making time for it each week is another story entirely.
But hey, don’t expect immediate results. Consistency is where the magic is at. In a rehab study, 91% of participants who exercised regularly were sober upon completion of the program. Compared to only 50% of those who didn’t exercise regularly.
That’s a massive difference.
So how do you make exercise a habit? Follow these simple steps.
Start small. Don’t jump from zero workouts a week to six. Two or three short sessions is more than enough to start. You can always increase the number of workouts later.
Choose something you like to do. If you despise running, don’t run. Studies have proven that if you enjoy your exercise you are exponentially more likely to continue with it. Experiment with different activities and see what feels right.
Mark your calendar. Schedule your workout as if it were a doctor’s appointment. Same day and time every week.
Find a workout buddy. Whether a friend, housemate or sponsor having someone to keep you accountable can help. It’s always easier to blow off a workout when no one’s expecting you.
Keep score of your victories. Jot down every workout you complete. You will begin to see your progress over time, and progress is a natural mood elevator.
Important: Check with your doctor before beginning any new exercise regimen, particularly in the weeks immediately following detox. You may need to allow your body time to heal first.
Time To Get Moving
Mind and body are one. When you care for one, you nurture the other.
Exercise is not going to substitute therapy, medication or support groups. However, it is a wonderful tool that can be used in addition to them. To review quickly:
- Exercise boosts the brain chemicals that substances used to control
- Ideally to be used after a medical detox program when your body is prepared
- Walking, strength training, yoga and group exercise are great places to start
- Consistency matters more than intensity
Start with one short walk this week. Then build from there.
Small steps add up… and every single one moves your recovery forward.
