Benefits of Exercise in Addiction Recovery: Does It Help?

Exercise can be a key part of recovery from substance abuse. Finding the motivation to do so can be challenging, but if you can come to see it as an important step in recovery, exercise can really help in many ways. Read on to learn more how this can work. 

Understanding the Recovery Process

Most people with a substance use disorder, (depending on the drugs and severity of use) can and do recover. But recovery is a long-term change process, often with relapses along the way. It is a dynamic, individualized process with multiple pathways to success.

There are a variety of ways recovery is defined. With respect to alcohol use disorder (AUD), the National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines it as:

1. No longer having AUD symptoms (except for cravings) as listed in the DSM-5, the manual psychiatrists use to define mental health disorders, and 
2. Stopping heavy drinking, although not necessarily total abstinence. 

Some of the factors that are involved in recovery from alcohol abuse include [1]:

• AUD severity and other factors influence if you go into treatment
• Many people choose a goal of cutting back rather than quitting drinking
• Success often happens after just a few serious attempts
• Relapses to heavy drinking in recovery are common and decrease over time
• Negative emotional states, cravings, and sleep issues can persist after you quit or reduce drinking
• Improvements can be steady or bumpy

One study of the recovery process highlighted several core themes to recovery [2]:

1. Addiction is connected with all parts of a person’s life, not just their drug use
2. While recovering, some start to reconsider their identity and look at their addiction experiences in a new light
3. Some processes of personal or social growth linked to recovery could span several years
4. Many recovery experiences are very common or universal that anyone can have regardless of the type of drug addiction

Exercise is one such activity or experience. It can help you recover parts of yourself you may have left behind for substances or develop new exercise interests. These might include participating in activities such as:

And you don’t have to become a fitness fanatic to benefit. Let’s explore that.

The Role of Extracurricular Activities in Addiction Recovery

One of the biggest challenges in recovery is what to do with all the time you no longer spend seeking and using substances. People who follow the SMART Recovery model use a concept called Vitally Absorbing Creative Interest (VACI) to describe activities which are interesting, motivating and healthy and can be sustained during recovery.[3]. 

This might be a hobby, a community volunteer project, a new skill, an artistic expression or even a new job, among many others. And exercise is one of the best VACIs because of its many benefits which include:

• Provides structure to a day with set times to do it
• Takes up time which otherwise may be spent thinking about using
• Generates a positive sense of well-being
• Helps with motivation as exercise Is another element in factoring the costs of using against the benefits of not using

How Does Exercise Help Your Body and Mind?

Research shows that exercise and commonly abused substances like drugs and alcohol activate similar reward pathways in the brain. This leads to increased euphoria and a sense of well-being. Why? Because exercise increases the concentration of certain neurotransmitters including beta-endorphins, epinephrine, norepinephrine, serotonin and dopamine which contribute  to the experience of exercise-induced reward [4].

Doing even simple workouts like jogging or resistance training with weights improves the likelihood of recovering from a variety of substances such as alcohol, cocaine, opioids and cannabis. 

There is growing research on animals and humans that shows exercise helps both the body and mind and this applies to those in recovery as well as adults [4] [5] [6] [7]. 

Improved long-term fitness can have the following benefits:

Research shows that those who exercise typically quit using substances or reduce their use. Those who didn’t exercise generally didn’t reduce their drug usage as much.

Exercise has an impact on the brain’s dopamine receptors, rewiring them from the dysfunctional impact of substance use. This is called neuroplasticity. These added connections increase the quantity of dopamine available and assists other brain chemicals, resulting in a sense of increased well-being and a reduction in drug-seeking behaviors and cravings.

Importantly, exercise can help with triggers for relapse—the people, places and things that remind you of your substance use and are risk factors for people in recovery. Working out with a trainer or in a running club can develop into a positive routine with a social network with others who can reinforce recovery. Organizations such as The Phoenix provide a community of sober people with hundreds of weekly sober events and activities, including various forms of exercise.

One of the biggest issues to beginning exercise is that those with SUDs, even those in treatment, may feel little motivation to exercise. They may feel exhausted, defeated or overwhelmed and even have physical limitations. Or they may say they are out of shape, lack the time or have an old injury that bothers them. 

Techniques such as contingency management may be helpful. It provides reinforcement or rewards for evidence of positive behavioral change, such as doing exercise.

Benefits of Exercising During Recovery

Exercise is itself a rewarding, engaging, healthy and safe alternative to addictive behaviors. While the ideal types and amounts of exercise that reinforce addictions treatment is not well understood yet, there are still plenty of good reasons for doing so. Here are some:

Help Withdrawal

With regular exercise you can reduce anxiety, depression and stress. Since these are among the most common symptoms during recovery, exercise can really help.

Stem Cravings

Stopping using substances can really increase the urge to use when you are trying your best to avoid them. Exercise can release dopamine which counteracts the previous dopamine rush of using substances and makes cravings less powerful.

Replace Triggers

As a VACI, exercise routines can fill the void previously filled with using, provide something meaningful to do and help grow your social network. Exercise can help avoid the people, places or things that remind you of alcohol or drugs.

Clarify Thinking

Regular exercise can help clear the mind and think more clearly. Relapse chances may drop when you can think things through better.

Improve Sleep

Insomnia is common for those with an SUD who are avoiding drugs and alcohol. Regular exercise can help falling asleep much faster. And sleep quality improves as well. 

Improve Self-esteem and Self-Control

If you feel good about yourself, you can manage triggers and stressors much better.

Most Helpful Type of Exercises for Healthy Recovery

The best way to start is with the simplest forms of exercise such as walking, jogging, hiking, basic yoga, swimming and resistance exercises with weights. Or dancing! Then once you have successfully focused on an area of interest you can increase the frequency and intensity of activity. Most importantly you need to do something you have fun at and enjoy to keep your motivation high.

FAQs

Can Exercise Help During Detox?

Medically-assisted detox is typically a time-limited (5-7 days depending on the substance) where you will be physically and psychologically in withdrawal. So this is a time of rest, sleep and recuperation and is not usually appropriate for doing other than light exercise, if any.

Can Exercise Help with Withdrawal?

During withdrawal, depending on the individual, it might be appropriate to do some light exercise. It can help reduce the distress of withdrawal and help you feel stronger and motivated during recovery and addiction treatment. It may have the following benefits:

• Improve mood
• Improve immunity
• Boost confidence
• Improve sleep
• Help fight cravings

Seeking Recovery Treatment in California

Located in Anaheim, California, Restorations Health Care can help you or a loved one overcome their addiction or mental health issues. Our mission is all about saving lives. We offer detox and inpatient treatment programs that help people get back on their feet. Our dedicated team of trained addiction professionals and counselors provides individualized addiction treatment programs for recovery. Reach out to our Admissions team now.

Sources

[1] National Institute on Alcohol Abuse and Alcoholism. 2022. Support Recovery: It’s a Marathon, Not a Sprint. 

[2] Martinelli TF, Roeg DPK, Bellaert L, Van de Mheen D, Nagelhout GE. Understanding the Process of Drug Addiction Recovery Through First-Hand Experiences: A Qualitative Study in the Netherlands Using Lifeline Interviews. Qual Health Res. 2023 Aug;33(10):857-870.

[3] Benefits of Exercise in Addiction Recovery. SMART Recovery.org

[4] Linke SE, Ussher M. Exercise-based treatments for substance use disorders: evidence, theory, and practicality. Am J Drug Alcohol Abuse. 2015 Jan;41(1):7-15. 

[5] Smith MA, Lynch WJ. Exercise as a potential treatment for drug abuse: evidence from preclinical studies. Front Psychiatry. 2012 Jan 12;2:82.

[6] Twark, C. 2018. Can exercise help conquer addiction? Harvard Health Blog.

[7] Piché F, Daneau C, Plourde C, Girard S, Romain AJ (2023) Characteristics and impact of physical activity interventions during substance use disorder treatment excluding tobacco: A systematic review. PLoS ONE 18(4): e0283861.