When a person has used substances for a while, their brain starts to make less of the natural “feel-good chemicals” that we all need, such as serotonin and dopamine. It can also become less sensitive to those chemicals, so it’s hard for a person in recovery to experience pleasant emotions. It is important for people recovering from substance use disorders to help their brains get back on track in healthy ways. One way to do this is to exercise. At Highland Hospital Behavioral Health, in Charleston, West Virginia, we encourage our clients to work out as a way to support their long-term recovery and overall health.
Direct Benefits of Exercise for Recovery
There are short-term and long-term benefits to our mental state, from working out, beyond just having more “feel-good chemicals” in our brains:
- Increased blood and oxygen flow to our brains, which improves the connections and cellular growth so we can respond better to problems, adapt better to change, and learn new things more easily
- Decreased symptoms of depression, anxiety, obsessive-compulsive disorder (OCD), substance use disorders, personality disorders, post-traumatic stress disorder (PTSD), and schizophrenia
- Lower levels of cortisol and adrenaline, which make us feel stress and are a natural part of our fight or flight response
- Eased withdrawal
- Curbed cravings
- Improved ability to regulate our emotions by letting us practice a “simulated stress” response from physical exertion
- Increased self-esteem and self-control
Indirect Ways Exercise Benefits Recovery
Not only can exercise impact recovery by making our brains work better, but it also impacts other areas of our lives in ways that make it easier to stay on track by improving:
- Quality of sleep
- Endurance and energy
- Ability to manage stress and pain
- The likelihood of avoiding chronic illnesses
- Life expectancy
- Our opportunities to build connections with other people and fight loneliness
How Much Exercise Do I Need?
Your doctor can offer you advice about how much to exercise and what types of workouts to avoid if you are just getting started. It is good to have this conversation first so that you don’t cause yourself avoidable injuries. It is also important to note that people have different needs, based on their ages and overall condition. Most people can benefit from 75 minutes of vigorous or 150 minutes of moderate exercise per week, but this can vary from person to person. More important than hitting these numbers is to follow through consistently. This will increase your endurance so that you can work toward reaching your goals.
What Type of Exercise Should I Do?
There are many ways you can work out, that will benefit your brain and your recovery. Aerobic exercises are particularly good for getting more blood and oxygen flowing to your brain. Some examples of aerobic exercises include:
- Dancing
- Walking, running or jogging
- Bicycling
- Swimming
- Team sports – soccer, basketball, volleyball, etc.
- Yoga
- Outdoor activities that help you connect with nature, like gardening, hiking, or surfing
Navigating Common Barriers to Exercise
Many things can get in the way of working out. You may have to be creative, to find a way to handle these struggles:
- Insufficient childcare options
- Some gyms offer childcare on-site
- You may have a loved one who will trade childcare responsibilities so each of you can exercise
- There may be a walking group for parents in your area that will help you meet other parents while getting some exercise and allow you to bring your kids along
- You may be able to find exercise that your whole family can enjoy together
- Negative associations with working out
- It may be helpful to focus on the idea that these emotions are temporary and that you will probably feel better once you have seen the benefits of working out
- Consider treating your workout like medicine you have to take to feel better
- Find someone to exercise with who will build you up and make it more fun
- Trouble finding exercise you enjoy
- Don’t try to force yourself to do something you don’t like
- Try listening to music or watching your favorite show while you work out
- Work out in a beautiful location, so you will at least have a nice view
At Highland Hospital Behavioral Health, we provide quality care for mental health and substance use disorders, in a safe environment that prioritizes our patients’ total well-being. Our staff are compassionate, knowledgeable, and dedicated to ensuring that each client receives the support they need and deserve.
