In addition to these actions, one of the most potent tools for achieving a sustained recovery is exercise. Physical movement, especially aerobic activities, provides a plethora of health benefits for anyone who integrates fitness into their regular routine. For someone in addiction recovery, exercise takes on an even more significant role in its impact on mental health and wellness. In fact, some recovery programs understand the importance of exercise in recovery and will include it as part of the treatment plan.

The Neuroscience of Exercise and Mental Health

As much as we might want to resist engaging in regular exercise, often seeking excuses to avoid making the required effort, the science is very clear. The neurobiology of physical exercise involves changes in the brain due to increased oxygen and blood flow. Also, the impact of exercise on the central nervous system neurotransmitters involves activating norepinephrine (alertness), serotonin (reduce anxiety level), and dopamine (pleasure), which all contribute to enhanced wellbeing.

Both aerobic and strength training activities will provide positive benefits, according to an article published in Neuropsychobiology entitled "Neuroscience of Exercise: From Neurobiology Mechanisms to Mental Health," [Matta, et. al.]. The authors found strong evidence for the positive effects of both types of training, especially when combined, on mental health and cognition.

Mental health professionals are increasingly aware of the positive effects that regular workouts have on managing anxiety and depression, although many still do not yet incorporate exercise into mental health treatment planning. According to Michael Otto, Ph.D., a professor of psychology at Boston University, "Exercise is something that psychologists have been very slow to attend to."

6 Important Mental Health Benefits of Exercise in Recovery

The physical benefits of regular exercise are well known. Engaging in physical activity at least three times a week for 30-60 minutes each session will yield stronger muscles and joints, healthier bones, better heart health, and lower blood pressure. Exercise also helps us maintain our weight and avoid diabetes. When recovering from addiction, these are all welcome effects of making the commitment to improving physical fitness. In essence, participating in regular physical activity just makes us feel stronger and healthier.

Exercise also has significant mental health benefits as well. For someone in recovery, these may be even more important that the physical health benefits because they can help reduce relapse risk. These mental health benefits include:

1. Helps you cope with stress. Encountering stressful triggers is one of the most common problems in early recovery, as stress increases the risk of relapse. Regular physical activity combats stress through the increased levels of the neurotransmitters that counteract the stress hormones. Movement helps to relax the muscles and reduce body tension. Exercise can reduce cravings and stress, so when facing a situation that might be triggering, go out for a run, a hike, or a bike ride and see the stress melt away.
2. Improves self-confidence. Addiction can shatter someone's sense of self-worth. By setting some new fitness goals, and achieving the self-imposed benchmarks, the individual in recovery acquires a renewed sense of confidence through accomplishing the goals. Setting new expectations for oneself through fitness achievements can help elevate self-esteem in recovery, which will have a positive trickle down effect over all aspects of life.
3. Improves sleep quality. During active addiction, disrupted sleep patterns are common. In recovery, it takes time to normalize the circadian rhythm, and regular exercise can aid in that process. Daily exercise, even a 30-minute brisk walk, will provide a natural way to improve sleep quality. When someone gets good sleep on a regular basis, they are more alert, have more energy, and are in a more positive state of mind throughout the day.
4. A solution for boredom. As the saying goes, "Idle hands are the devil's workshop." Boredom can be a risk factor for relapse, especially in the early phase of recovery. Filling up that space that the active addiction once occupied is integral to recovery success. Why not fill that void with a new sport or physical activity. Maybe join a runners club or sign up for a recreational sports team. Find some physical activity that will relieve boredom and provide many other health benefits of getting regular exercise.
5. Helps you socially. Early recovery can introduce loneliness, a common issue after dispatching from one's life those individuals who would likely sabotage recovery. Starting fresh means surrounding oneself with others who embrace sobriety and people who are supportive of recovery efforts. Getting out and exercising is a great way to make some new social connections. Not only through meeting people on the trail or at the gym, but also through sober Meet-up groups that regularly plan outdoor activities.
6. Elevates mood. Exercise acts as a natural antidepressant. This can be a valuable tool in recovery, as symptoms of depression are common. This is due to the chemical response of exercise, involving the release of endorphins and the increased production of serotonin and dopamine. The affect on the brain itself is profound, causing increased neural growth, new neural pathways, and reduced inflammation. And who doesn't feel better after a good workout?

There are other benefits of exercise in recovery in addition to this list. Adding exercise to the weekly routine provides a sense of structure, as it requires a time commitment that is planned into the schedule. This helps to keep the individual accountable to taking care of their overall health as well as their commitment to recovery success.

Types of Exercise that Benefit Mental and Physical Health

When it comes to choosing a sport or new exercise regimen in recovery there are no hard-and-fast rules. The most important thing to consider is how the activity will benefit your state of mind, which exceeds the importance of the physical benefits of exercise. The key purpose of integrating regular physical activity into daily life is to improve mood and reduce stress. All the other benefits, both physical and psychological, only amplify these core results. Staving off residual depression and anxiety are the best way to avoid relapse, and exercise can help that happen.

So, when considering activities that can help bolster recovery efforts, here are some suggestions:

• Water sports. Swimming, kayaking, paddle boarding, surfing
• Cycling. On the road, on a mountain trail, or in a spin class
• Running. Running, race-walking, jogging, run-walk
• Hiking. Hills, flat trails, backpacking
• Walking
• Dancing. Zumba dance fitness, dance instruction
• Weight training. Gym circuit training, high-intensity interval training, Body Pump class
• Recreational adult sports. Softball, soccer, football, baseball recreation leagues or groups

When it comes to selecting the types of exercise most desirable to you, consider engaging in two or three to help reduce the chances of becoming bored and losing interest.

Not in Recovery Yet? Seek a Program that Includes Recreation and Fitness

Seeking out a high quality addiction recovery program is a daunting task. With so many options available now, it is difficult to discern which recovery program will provide the most effective results. However, one of the things to look for in an addiction treatment center is their inclusion of physical activity into the list of treatment elements. In most cases, rehabs that integrate fitness and nutrition into the program are savvy about the mental health benefits these provide. In addition to exercise, a quality rehab will also include the following therapeutic activities:

• Evidence-based psychotherapy
• Peer group therapy sessions
• Psychosocial education and relapse prevention planning
• Medication-assisted treatment
• Dual diagnosis treatment
• Holistic activities
• 12-step or similar meetings

Addiction treatment can be provided in either an outpatient or residential setting. Outpatient programming is varied, including basic outpatient therapy, intensive outpatient programs, and partial hospitalization programs. Outpatient treatment offers more flexibility and affordability, although is best for mild to moderate substance use disorders.

Residential programs provide support around the clock within a structured setting where the individual in treatment will reside for an extended period. Programming includes several treatment elements scheduled throughout the day for a more intensive level of care, including recreation and exercise.

By incorporating regular exercise into the overall recovery plan, starting with rehab and continuing on in daily life, the individual substantially increases their ability to achieve the lifestyle they are seeking.

About the Author

Mike Brown is the co-founder of Next Level Recovery and Sober Living Properties, serving the Salt Lake City region. Mike has worked tirelessly for 15 years to help others attain the same gift of long-term sobriety that he has been gifted with, and is committed to making a positive difference in clients' lives. Today, Next Level Recovery takes a practical and therapeutic approach to addiction recovery Utah and treatment, and supports clients in an environment that promotes self-advocacy, health and wellness, and independence.