Recovery from substance use disorder is a process that encompasses more than just mental and emotional healing; it involves physical restoration as well. At The GateHouse, we understand the role physical activity plays in building a well-rounded approach to recovery.
The Mind-Body Connection in Recovery
The link between physical health and mental well-being is well-established, but it’s particularly important in recovery. When you engage in regular physical activity, your body releases endorphins – often called “feel-good” hormones. These natural mood boosters help combat the stress, anxiety, and depression that often accompany the early recovery process, and there is ample evidence to back up the value exercise plays for those in early and long-term recovery.
Physical activity can help stabilize your emotions by:
- Improving sleep quality
- Boosting self-esteem and confidence
- Providing a healthy outlet for excess energy or stress
- Creating structure, discipline, and routine in daily life
- Offering opportunities for social interaction and support
Low-Cost Activities to Get You Moving
You don’t need an expensive gym membership or fancy equipment to reap the benefits of physical activity. Free or low-cost options that can get your blood pumping and contribute to your overall well-being are everywhere you look (especially during spring, summer, and fall):
- Walking or Hiking: A brisk walk around your neighborhood or a hike in a nearby park is an excellent way to start. These low-impact activities require no special equipment and allow you to connect with nature.
- Running: If intensity is your thing, running is a great way to supercharge those endorphins while offering an excellent cardio workout. Start with short distances and gradually increase your endurance.
- Bodyweight Exercises: Push-ups, squats, lunges, and planks can provide a full-body workout with nothing more than the gravity and ground as your equipment. You can do these exercises at home or in a local park.
- Yoga: Many free yoga videos are available online. Yoga not only improves flexibility and strength but also promotes mindfulness and stress reduction.
- Dancing: Put on your favorite music and dance in your living room. It’s a fun way to get moving and lift your spirits; nobody has to know but you.
- Cycling: If you can access a bicycle, cycling is an excellent low-impact cardio workout. Explore your local area, find a riding buddy, or join a community cycling group.
- Team Sports: Recreational sports leagues are great for social interaction and getting the blood pumping. Many communities offer free or low-cost options for sports like basketball, soccer, or volleyball.
Building a Sustainable Exercise Routine
When adding physical activity into your recovery plan, keep these key points in mind:
- Start Slow: If you’re new to exercising or returning after a long break, begin with low-intensity activities and gradually increase your effort.
- Be Consistent: Aim for regular activity rather than intense, infrequent sessions. Even 15-30 minutes of daily movement can make a big difference.
- Find Activities You Enjoy: You’re more likely to stick with exercise if you genuinely like what you’re doing. Experiment with different activities to find what works for you.
- Set Realistic Goals: Celebrate small victories. Maybe your goal is to walk for 10 minutes today or to try a new yoga pose this week. Every step forward, no matter how small, is progress.
- Listen to Your Body: Pay attention to how you feel during and after a workout. If something doesn’t feel right, it’s okay to take a break, modify the activity, or find a different exercise altogether.
The Role of Community in Active Recovery
Engaging in physical activities with others can increase the benefits of your recovery. Group activities provide accountability, social support, and a sense of belonging – all crucial elements of the recovery process.
Consider joining a recovery-focused fitness group or invite a friend or family member to be your exercise buddy. The GateHouse encourages our community members to support each other in their wellness journeys, including their physical activity goals.
Integrating Physical Activity into Your Recovery Plan
At The GateHouse, we believe in a comprehensive approach to recovery that addresses all aspects of well-being. Physical activity is a vital component of this approach, working in tandem with counseling, peer support, and other recovery tools to create a strong foundation for lasting sobriety.
Remember, the goal isn’t to become a professional athlete or achieve a certain body type; instead, the aim should be to use physical activity as a tool to support your overall health and improve your quality of life in recovery.
Your Next Step Towards Wellness
If you or someone you know is seeking a recovery program that values holistic wellness, including physical health, The GateHouse is here to help. Our outpatient, transitional living, and residential extended care programs are designed to support individuals at every stage of their recovery journey.
Don’t let another day pass without taking action. Reach out to us today to learn more about how our programs can support your path to recovery. Every movement toward improving your health is also a movement toward sustainable, long-term recovery.