Exercise Therapy Helps Heal from Addiction- Bluffplantation

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Exercise Therapy Helps Heal from Addiction
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• The benefits of exercise are well known and well
  accepted. A mountain of evidence shows that
  physical activity improves heart and circulatory
  health, strengthens muscles and boosts the mood.
  Exercise therapy also helps prevent some of the
  signs of aging, from warding off cognitive
  declines to boosting bone health.

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Exercise Therapy and Its Benefits

• Exercise is good for so many aspects of health
  including recovery from drug and alcohol
  addiction. Research shows exercise therapy for
  people in treatment for alcohol and drug abuse
  not only helps people regain their strength and
  fitness, but can reduce relapse by
• Reducing withdrawal symptoms
• Decreasing cravings
• Alleviating depression and anxiety
• Enhancing mood and reducing irritability
• Improving self-esteem and confidence
• Improving response to stress
• Repairing damage to the brain

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• Studies provide evidence of the positive effects
  of exercise on substance use disorders. A lot of
  times people will relapse on substances because
  they have anxiety, or depression, or other mental
  health issues that are overlapping or emerging in
  their early recovery. They are used to numbing
  out their feelings. The more exercise a person
  does, the more they can effectively manage these
  mental health issues. 

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How Exercise Therapy Benefits The Recovering Brain

• Youve probably heard of the runners high, that
  natural boost of energy and positive vibes that
  keep people chugging along mile after mile, even
  through sweat, fatigue and aching muscles.
• Brain scans show that the runners high is real.
  Exercise activates the same reward pathways as
  drugs, and increases concentrations of the
  neurotransmitters serotonin and dopamine, which
  are associated with the brains pleasure and
  reward system. In chronic drug and alcohol users,
  there is a paucity of dopamine receptors.
  Exercise has been shown to increase those
  receptors in the brain.

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• Not only does exercise provide a boost in the
  short-term, it has long-term benefits for brain
  health and healing after addiction. Exercise
  repairs area of the brain damaged by drug abuse
  through a process called neurogenesis, or nerve
  cell growth. Research has shown exercise helps
  with nerve re-growth in the hippocampus, an area
  of the brain involved with memories and emotions,
  and the prefrontal cortex, which is involved in
  executive function and decision-making.

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Studies Support Exercise Therapy in Addiction
Treatment

• Other research indicates that the positive
  changes happening in the brain translate into
  people feeling better, more motivated and better
  equipped to resist slipping back into drug or
  alcohol use. A study published in Scientific
  World Journal reviewed nine randomized controlled
  trials that used exercise therapy as part of
  treatment for people for illicit drug use (such
  as methamphetamine, cocaine and heroin) and eight
  studies which examined the use of exercise in the
  treatment of people with alcohol addiction.

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• Six out of six studies that looked at abstinence
  rates in people who used illicit drugs found
  lower rates of relapse in those who exercised
  than in those who didnt. Five out of five
  studies that looked at mental health found lower
  rates of depression and anxiety, and higher
  reported self-esteem in those who exercised than
  in those who were sedentary.

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• Among the studies involving people with alcohol
  addiction, four out of six showed lower relapse
  rates among those who exercised four out of six
  showed improvements in depression, anxiety and
  self-esteem and eight out of eight found people
  had improved fitness levels.

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• Research also shows that even short periods
  exercise say, 10 minutes on a stationary bike
  can cut down on acute cravings. This can provide
  just enough of relief to help people through
  those moments without returning to drug or
  alcohol use.

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• Exercise has the same benefits for recovering
  addicts as is does for others it can improve
  sleep quality, and make people feel more
  energized.
• Sleeping is very difficult for a lot of people
  when they first come into rehab. Getting up and
  moving early in the day, stretching and getting
  their heart rate up, helps them to relax. Then
  they find they start to sleep better.

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Making Exercise Part of a Healthy Routine

• Recovery counselors teach the importance of
  finding activities that offer meaning and
  enjoyment in sobriety. Exercise provides that
  outlet, whether thats taking up a new sport,
  getting together with friends to walk or play
  tennis, or becoming devoted to a particular gym
  or yoga studio.

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• While some may prefer exercise to be a meditative
  time, others find that exercising in groups helps
  forge bonds of friendship. Joining a group
  training to run a 5K, or belonging to a co-ed
  softball team, can help build a social support
  network thats so important to recovery.
• Exercise helps people set goals, shows that
  effort yields rewards over time and reconnects
  people with their positive self.

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Tips for Working out in Recovery

• 1. If you havent exercised in awhile, go easy
  and listen to your body. People in recovery may
  have significant medical issues due to past drug
  and alcohol use. For those with injuries or
  serious chronic medical conditions, start with
  gentle movements, and gradually increase
  intensity through moderate activity that includes
  aerobic activity and light weights or resistance
  training. A reasonable place to start might be 30
  minutes of walking or jogging, three times a week
  or more if you can.

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• Find something you enjoy. A study
  in Mental Health and Physical Activity found that
  77 of people in recovery chose walking as their
  preferred activity, followed by strength training
  (37). Walking is great exercise. Go for it!

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• Decide if you prefer working out in a group or by
  yourself. Some like the social aspects of group
  activities, which leaves them feeling energized
  and opens up the opportunity to make friends.
  Some prefer a solitary activity that gives you
  time to think, reflect and be alone with your
  thoughts. You might prefer something different on
  different days, and thats OK too!

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• Find an exercise buddy. You can keep each other
  accountable. Also, knowing that a friend is
  waiting can help keep you motivated to show up.

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• If you feel stressed, frustrated or angry, get
  moving. Work and family responsibilities may make
  it difficult to do organized exercise every day.
  If youre feeling anxious, frustrated or
  overwhelmed, try taking a quick walk. Sometimes
  thats just enough for those feelings to lift and
  to get you through it.