Reclaiming Your Life: How Exercise Can Fuel Recovery

Introduction

Feeling comfortable in recovery is a difficult task, both internally and externally. We struggle with all sorts of things from weight gain to depression, and traumatic experiences can lead to fears of not fitting in, making it difficult to follow a traditional fitness program much less make it to the gym. Even if we are comfortable in a gym, we might not know how to implement a fitness plan or exercise with proper form, or maybe we don’t have the accountability to keep an exercise program going. Whatever the reason, it can be detrimental to feeling comfortable with yourself, a massive challenge when trying to rebuild your life.

Despite all these challenges, starting a fitness program can be extremely rewarding to anyone in recovery. Outside of the generally known external benefits of exercise like weight loss, being stronger, or being more flexible; there are plenty of things going on internally, both physiologically and psychologically beneficial to recovery. We will be detailing the benefits of exercise, focusing on specific benefits for people in recovery from both drugs and alcohol. We hope you hear something that keeps you striving for better health and fitness.

A Quick Definition of Exercise

Exercise is not working a hard job in construction or walking all day as a server, though that does help quite a bit when it comes to increasing your RMR (Resting Metabolic Rate) via NEAT (Non-Exercise Active Thermogenesis). Exercise is a planned activity throughout the week for a specific time. The Centers for Disease Control recommends that Adults get “at least 150 minutes of moderate-intensity physical activity a week…” and “...2 days of muscle-strengthening activity each week” (CDC, https://www.cdc.gov/physical-activity-basics/guidelines/adults.html)

The Mind-Body Connection - Exercise Counts

One of the most significant effects of exercise is its profound impact on mental well-being. This benefits many areas of life that prove difficult for those of us in recovery. All of these are issues that I deal with almost daily. I have always noticed that when I exercise regularly, I struggle less with these (and other physiological issues) versus when I am not exercising regularly and have to fight for every productive minute of the day.

• Stress: The constant pressure to ‘get back lost time’ or keep up in life leads to massive stress and guilt, especially for those with families. Exercise is a powerful counter to stress. When you exercise, your body releases endorphins—the “feel-good” chemicals that help to alleviate stress and anxiety naturally. Studies show that regular exercise can lower cortisol, the stress hormone, which helps you feel more calm and relaxed throughout the day.

• Depression & Anxiety: Negative feelings and fear are extremely common for those of us in recovery. By stimulating the release of neurotransmitters like serotonin, dopamine, and norepinephrine, exercise helps to decrease and alleviate symptoms of depression at the source, by changing mood naturally. Some studies have shown that exercise can be as effective as antidepressants to reduce symptoms of depression.

• Sleep: Getting a good night's sleep can be a hassle in recovery. Guilt, shame, regret, and other feelings all mix to make a nightmare-riddled experience when we lie down at night. Between difficulty falling and staying asleep, and constantly waking up, there isn’t much time to rest. Over time, regular physical activity can improve sleep quality with deeper, more restful sleep.

Outside of the internal hormone and endorphin-based problems, we deal with external, physical issues as a result of addiction, many of which directly benefit from regular exercise and physical activity. Weight manipulation is probably the most obvious of these, either up or down. It is based on simple principles, consume more calories than you expend to gain weight and consume fewer calories than you expend to lose weight. So the formula is easy, however enacting the right amount of each side of the equation is the harder part. 

• Weight Management & Chronic Disease: During addiction, regular, well-balanced nutrition was not a primary concern, we just ate where we could. This leads to weight fluctuation over time and generally, when we get into recovery, overeating becomes an issue, causing weight gain. Exercise combats these problems by burning calories, regulating appetite hormones, and reducing the risk of obesity-related health issues (certain cancers, type-2 diabetes, and heart disease). By being conscious of what we eat, and combining this with exercise, we can greatly reduce these risks AND manage weight.
  
  
• Daily Energy Levels: That feeling when you wake up and don’t even want to move. I don’t know if addicts deal with it more than non-addicts, but I feel it regularly enough and hear it from others, so I know I am not alone in this. Some days, getting motivated to “live life on life’s terms” is a difficult task. Having a trainer by your side motivating you is one thing, but when it's just you, there has to be something deeper. As you continue to train regularly, the act of exercising becomes that “deeper” thing, motivating you to continue. Boosting energy levels is a positive side-effect of exercise that is a feedback loop: Exercise releases hormones that boost energy levels (IF you get enough sleep) and you use that energy to exercise again. Nature truly is beautiful.
  
  
• Improved Physical Function: Daily life, where we move around, lift things, bend over, climb, run, and everything in between. Being able to perform these regular daily activities as we age. Now that we have the opportunity to live life to its’ fullest, being able to live it is important. When I started Joint Fitness I didn’t realize how difficult it is for most people to do things that many of us take for granted. A single push-up, holding a grandchild, lifting their kids in and out of the car, and working a physical job are all reasons that clients have begun their journey with me, and functional fitness is a style I have come to embrace. I love that my clients can perform daily movements better and more easily.

Reminders for Personal Fitness

Just like anything else, this takes time. Start slowly, explore a bit, and find what you enjoy doing. Some people might enjoy running and yoga, others climbing and lifting. Some people prefer the gym, while others might want to exercise alone. Whatever your style is, you won’t find it sitting on the couch. Get out and do something, even walking for 30 minutes a day is better than nothing. Remember, interrupting cravings can mean the difference between another day and a relapse, exercise helps to regulate dopamine levels in turn reducing the intensity of cravings, so literally, anything is better than nothing.

If you want to start lifting weights, start slow with light-weight and low-intensity exercises before gradually increasing the intensity and volume. Form is hugely important in exercise, take the time to learn HOW to lift, as well as what to lift, or invest in a Personal Trainer (PT). There are all different types of PT’s out there and Joint Fitness is a mobile training company, so we bring the gym to you. No excuses left, right?! That kind of accountability can make the difference between being ready and able to take on life’s adventures and passively going through the motions. Making a small investment in a trainer can provide the accountability and knowledge you need to incorporate fitness into your daily life.

Be social, share your journey, and find other people interested in making healthier choices. It may be daunting at first, and I still have trouble remembering to be social with my business and fitness, but I think it will get easier. Having a community around you is always better than not, fitness is no exception. I am excited to work with my clients and create programs that can be done as small-group classes. Over time, we are creating a safe and welcoming place for people in recovery to live healthier, longer, and more enjoyable lives alongside the rest of the community. That in itself is worth starting this business.

Some Final Thoughts

In this age, where sedentary lifestyles are the norm and TV is ready to take us to another reality for hours, exercise has become even more necessary, it is too easy to go a day without moving in any meaningful way. Even knowing the benefits of exercise might not be enough to push yourself to work out, but I hope this gives a clear picture of the benefits. Everyone has their reasons for getting started with a fitness program, whatever it is, as long as it gets you started that is what matters. I hope you find a reason to move more today than yesterday and remember that recovery is just as important. Get plenty of rest and relax as well!

If you want to reach your goals with a personalized program from Joint Fitness, go to the Joint Fitness website for all my contact information, fill out the form, or call to schedule a free Strategy Session. I work primarily with people in recovery who might struggle to afford personal training. Being a mobile trainer allows me this opportunity, but I will happily help anyone who wants to change their life.

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before starting any new exercise program.