Three reasons to make exercise part of your recovery
By Mandy Hazel, Centerstone Counselor and Case Manager
Getting and keeping yourself healthy is important for everyone. People diagnosed with chronic diseases such as diabetes and heart disease are often told they can help manage their symptoms with regular exercise. A substance use disorder is chronic and is treatable, too. Exercise should be a part of recovery.
Let’s look at three reasons why.
1. Exercise helps keep you physically and mentally healthy.
According to the Centers for Disease Control and Prevention (CDC), regular exercise can:
- Reduce feelings of anxiety and depression
- Help you sleep better
- Help control your weight
- Reduce your risk of heart disease, type 2 diabetes, and some cancers
- Strengthen your muscles and bones, which will help prevent injuries
2. Exercise can help your brain heal and can reduce cravings.
People with substance use disorders have rewired their brain over time. By replacing the brain’s natural ability to produce certain chemicals, users begin to use more and more substances to tell the brain to mimic the production of a certain chemical to obtain a specific feeling quickly. As this continues, the brain stops producing this chemical naturally and relies on the substance use.
When people enter into recovery, the brain is confused, it has to begin trying to figure out when and how much of these chemicals to begin producing naturally. The ups and downs of chemical production can lead to emotional ups and downs for the person in recovery. This can be very difficult to manage, especially for people in early recovery.
Exercise can be a way to encourage the brain to begin naturally producing these chemicals again. This can help the brain heal by beginning to regulate the production of chemicals. This can also reduce cravings.
As the brain learns to make the chemical on its own again, the person will have less desire to manufacture this feeling through substance use.
3. Exercise can add structure to your day.
People in recovery, especially early recovery, are often faced with the problem of how to fill their time or trying not to overschedule their days.
Learning to plan your day and stick to it can go a long way toward successful recovery. Making sure things like telehealth counseling, meetings, work, family time, doctor appointments and, yes, even exercise are parts of your day that can be helpful in making sure you are taking care of all of your priorities, including taking care of you.
Seeing exercise as an appointment with yourself is a great way to be sure it is part of your daily routine. Use your calendar on your phone to set reminders for appointments, upcoming events and your daily workout.
Of course, before beginning any exercise routine you should always consult your physician.
Typical recommendations for exercise are 150 minutes of moderate exercise per week. This can be broken down into smaller periods such as 30 minutes, five days a week, or 20 minutes, seven days a week. You can break those down further if you are just beginning. Take a 10-minute walk after each meal and you will have met your daily 30-minute goal.
Exercise might look different in today’s COVID-19 world. Many gyms are still closed, and going to those that are open can feel like a risk. But there are still ways to exercise while social distancing. Socially distant exercise can be as simple as walking, running or biking outside, as long as you are keeping your distance from others. You can also try incorporating physical activity throughout your day, like doing push-ups or jumping jacks during TV commercials and making cleaning a daily household activity, or you can find online at-home workouts.
Once you start exercising, you will begin feeling healthier, start to regain your self-confidence, and hopefully even begin to look forward to it every day. As you start to feel better, another perk of exercising regularly will be a disappearance of many of those aches and pains we often feel as the years go by.
If you are looking for some guidance about how to begin exercising, go to the CDC website for more information. Don’t wait until tomorrow. Start today!
Mandy Hazel, BS CADC, is a counselor and case manager at Centerstone’s Fellowship House Campus, having worked there since July 2014. Mandy works with patients in the outpatient, detox, residential and family programs and has served as a preventionist.
Through this crisis, Centerstone remains fully operational and continuing to serve our clients and communities. As always, the health and well-being of our clients, staff and community stakeholders is our main priority. We have implemented system-wide strategies that reduce the risk of exposure while preparing us to respond effectively in the event the current threat level escalates. To reduce the risk of COVID-19 exposure at this time, almost all appointments are being conducted via telephone or telehealth (video). For more information, please click here.