Should I Exercise Now?
Addiction recovery is a process of rebuilding your life from the inside out. It involves healing not just the mind but also the body. While therapy and support groups are essential pillars of this journey, one of the most powerful and accessible tools for supporting long term sobriety is exercise. Moving your body can profoundly impact your mental, emotional, and physical well being, providing a healthy outlet for stress and a direct path to feeling better. We will uncover how physical activity supports sobriety, discuss the challenges of getting started, and provide actionable steps to incorporate fitness into your life. You'll learn how to build a routine that strengthens both your body and your resolve.
How Exercise Rewires the Brain for Recovery
Years of substance use take a heavy toll on the body and brain. Exercise provides a direct and effective way to begin reversing this damage. The benefits are not just about physical fitness; they are deeply neurological.
Dr. John Ratey, an associate clinical professor of psychiatry at Harvard Medical School and author of "Spark: The Revolutionary New Science of Exercise and the Brain," explains that exercise is like medicine for the brain. "Physical activity increases levels of key neurotransmitters like dopamine, serotonin, and norepinephrine, the very same chemicals that are dysregulated by substance abuse," he notes. "This can help alleviate feelings of depression and anxiety, which are common triggers for relapse."
The science supports this. A study in the Scandinavian Journal of Public Health found that individuals in recovery who engaged in regular physical activity showed significantly improved mental health and a higher quality of life. Exercise helps to:
Repair Dopamine Pathways: Substance use hijacks the brain’s reward system by flooding it with dopamine. Exercise provides a natural, healthy way to stimulate dopamine release, helping to rebalance this system and reduce cravings.
Reduce Stress and Cortisol: Stress is a primary driver of relapse. Exercise is a proven stress reducer, helping to lower levels of the stress hormone cortisol and promote a sense of calm.
Improve Sleep: Insomnia and poor sleep are common struggles in early recovery. Regular physical activity can regulate sleep patterns, leading to more restorative rest, which is crucial for emotional stability.
Beyond the Brain: Physical and Emotional Benefits
The positive effects of exercise radiate throughout your entire being, providing structure, boosting self esteem, and offering a new way to cope with life's challenges.
Building Structure and Discipline
Active addiction is often chaotic. A fitness routine introduces positive structure and discipline into your day. Committing to a workout, even a short one, is a promise you keep to yourself. Each completed session is a small victory that rebuilds self trust and proves you are capable of following through.
Boosting Self Esteem
Feeling physically strong and seeing your body get healthier can have a massive impact on your self image. In a period where you may be grappling with shame and embarrassment over past behaviors, the confidence gained from achieving fitness goals can be transformative. It shifts your focus from who you were to the strong, healthy person you are becoming.
A Healthy Coping Mechanism
In recovery, you must find new ways to deal with difficult emotions. Exercise provides a powerful outlet. Feeling angry? A high intensity workout can help release that energy. Feeling anxious? A long walk or a gentle yoga session can soothe your nervous system. Instead of turning to a substance to escape a feeling, you learn to move through it.
Running Toward a New Life
When Sarah entered recovery, she was overwhelmed by anxiety and cravings. "I felt like I was jumping out of my skin," she recalls. "My therapist suggested I try running. I hated running. The first time, I couldn't even make it a quarter of a mile."
But she stuck with it. "Every day, I went a little farther. The physical exhaustion was a relief. It was the only time my mind would go quiet," Sarah says. "Running became my meeting before the meeting. It’s where I processed my day and my feelings. Two years later, I'm sober, and I've run three half marathons. I didn't just run away from my old life; I ran toward a new one."
How to Start Exercising in Addiction Recovery
The thought of starting a fitness routine can feel daunting, especially when you are low on energy and motivation. The key is to start small and find activities you genuinely enjoy.
1. Set Realistic and Achievable Goals
You don't need to run a marathon tomorrow. The goal is to build a sustainable habit.
Start Small: Commit to just 10 or 15 minutes of movement a day. This could be a walk around the block, some simple stretches, or a short online workout video.
Focus on Consistency, Not Intensity: It is better to walk for 15 minutes every day than to do a grueling one hour workout once a week and burn out.
Use the "One Day at a Time" Approach: Apply this recovery principle to your fitness. Just focus on moving your body today.
2. Find an Activity You Enjoy
If you hate running, don't force yourself to run. Exercise should not feel like a punishment. The more you enjoy an activity, the more likely you are to stick with it.
Explore different options:
Walking or Hiking: One of the most accessible forms of exercise.
Yoga: Excellent for reducing stress and improving flexibility. Many studios offer community or donation based classes.
Team Sports: Joining a local softball, basketball, or soccer league can provide both exercise and sober social connection.
Weightlifting: Building physical strength can be incredibly empowering.
Dancing: Put on your favorite music and dance in your living room.
Swimming: A low impact activity that is easy on the joints.
3. Schedule It Like an Appointment
Treat your workout as a non negotiable part of your recovery plan, just like a therapy session or a support group meeting. Block out the time in your calendar. Whether it's first thing in the morning or during your lunch break, having a set time makes it a priority.
4. Listen to Your Body
In early recovery, your body is still healing. Some days you will have more energy than others. It's important to honor that. Pushing yourself too hard can lead to injury or burnout. Rest days are just as important as workout days. If you are in pain, stop.
5. Consider a Professional Consultation
Before starting any new exercise program, it's a good idea to consult with your doctor, especially if you have any pre existing health conditions. Working with a personal trainer who has experience with clients in recovery can also be beneficial for creating a safe and effective plan.
Exercise is a Powerful Tool for a New Life
Incorporating exercise into your addiction recovery is one of the most proactive and empowering steps you can take. It helps heal your brain, manage your emotions, structure your days, and rebuild your self worth. It provides a tangible way to care for the body you have, celebrating its strength and resilience.
The journey won't always be easy, but every walk, every yoga session, and every workout is an investment in your long term sobriety. By moving your body, you are actively building a stronger, healthier, and more hopeful future, one step at a time.
Edited by: Rohun Sendhey, LSW
