How Exercise Enhances Recovery in Drug and Alcohol Rehab

Addiction to drugs and alcohol can disrupt the balance we usually maintain in terms of a healthy diet and exercise. However, incorporating regular aerobic exercise into a rehabilitation program can provide numerous benefits. Engaging in consistent physical activity not only reduces the risk of developing an addiction or relapsing but also offers protective behavioral and neurological effects against substance use disorders. Research indicates that individuals who exercise regularly are less likely to use and abuse illicit drugs, highlighting the valuable role of exercise in preventing and managing addiction.

Danish Study on the Benefits of Exercise in Addiction Recovery

In 2010, a comprehensive study investigated the benefits of exercise for individuals recovering from addiction. Conducted by Danish researchers, the pilot program monitored 38 participants (23 men and 15 women) over six months, assessing their fitness progress, body image, drug cravings, self-confidence, and motivation to change their behaviors. The key research questions included:

Can exercise contribute to changing the behavior of substance abusers both in the short and long term?

Can exercise improve body image and self-confidence in the target group?

All participants, aged 18-40, had a history of drug or alcohol abuse. They underwent supervised training with a university-educated fitness trainer for two hours, three times a week, for six months. After this period, participants could choose to continue or stop. The exercise sessions focused on increasing oxygen intake and promoting social interaction.

The study measured three main factors:

Changes in physical fitness, determined by maximal oxygen intake levels using a maximal oxygen test before and after the treatment period.

The impact of regular exercise on addiction behavior, assessed using the European Addiction Severity Index before and after the treatment.

Effects on self-reported confidence and body image, evaluated through structured interviews conducted before and after the treatment, with a follow-up survey sent out a year later to gauge lasting impact.

Results

The treatment completion rate for the program was approximately 52%, which is notably high for substance use disorder treatment. Participants demonstrated a 10% increase in oxygen intake levels, indicating that the fitness regimen had positive effects on physical health. Additionally, participants reported improvements in quality of life and energy levels throughout the program. By the end of the program, participants also noted a better body image, heightened sensitivity to physical pain, and a reduction in drug intake.

One year after completing the program, outcomes were as follows:

25% of participants were completely sober with minimal to no cravings.

50% experienced a relapse but reported decreased drug intake and reduced cravings.

20% saw no change in their substance use or cravings.

1 participant died from a drug overdose.

Despite the relatively small sample size, the study underscores the significant benefits of regular physical exercise in supporting addiction recovery. Exercise not only enhances body image and self-confidence but also increases the likelihood of sustained sobriety. Social interaction, an integral part of the exercise program, also contributes to these positive outcomes. This Danish pilot study highlights that structured, sociable, and vigorous exercise can be a valuable component of recovery plans, helping recovering addicts maintain their health and improve their chances of remaining sober.

Benefits of Exercise in Substance Abuse Treatment

Providing Structure

Structure plays a crucial role in addiction recovery by helping individuals maintain a safe and healthy lifestyle. Many people facing addiction turn to substances when their lives feel chaotic or beyond their control. Establishing a regular exercise routine provides a sense of structure to their week. Incorporating fitness goals into this routine can offer additional motivation to stay committed. Additionally, addiction can cause significant physical harm, and a consistent exercise regimen can aid in the body’s gradual healing from self-inflicted damage.

Keeping the Body/Mind Occupied

One of the significant challenges for recovering addicts is dealing with boredom. When the mind lacks engagement, it’s easy to revert to old thought patterns like, “A drink would make this more enjoyable,” or “I could get high since I have nothing to do right now.” For individuals recently out of rehab, the time previously spent acquiring and using drugs is now available. Engaging in activities such as running, yoga, weightlifting, or playing sports helps distract the recovering addict from cravings and the temptation to use again.

Produces Healthy Neurochemicals

Similar to the drugs once abused, exercise can become a beneficial habit that induces feelings of well-being, but with positive effects rather than negative ones. Recovering addicts often experience depression or a diminished ability to enjoy life, a condition known as anhedonia. Exercise triggers the release of endorphins, which produce a natural high. While physical exercise might be challenging initially, it helps the body gradually restore natural endorphin levels as it heals.

Increases Self-Image and Mood

Numerous studies have demonstrated that exercise can help alleviate symptoms of long-term depression. Beyond releasing feel-good neurochemicals, exercise strengthens the body, boosts energy levels, and enhances oxygen capacity. Research from the UK has also shown that individuals who engage in regular exercise experience higher self-esteem and confidence compared to those who do not. In fact, simply participating in a consistent exercise routine can improve confidence, regardless of whether fitness goals are achieved.

Get Better Sleep

Insomnia is a common issue for those in withdrawal or further along in recovery, as the body struggles to reestablish a natural sleep pattern without substances. Exercise can help reset the body’s routine and improve sleep. A substantial amount of evidence indicates that regular physical activity enhances both the quantity and quality of sleep.

Helps Combat Cravings

Cravings are a natural part of the recovery process and can pose significant challenges to maintaining sobriety. However, exercise can be an effective tool for reducing and managing these cravings. A study conducted at Vanderbilt University involved college students who were asked to run on a treadmill for 30 minutes a day, five days a week. Participants reported a 50% reduction in cravings for their drug of choice and also experienced a decrease in overall drug use.

Helps You Maintain Physical Health and Weight

Addiction often leads to significant weight fluctuations, either severe weight loss or gain. As a result, recovering addicts may need to make substantial changes to their eating habits to avoid reverting to old patterns. Regular exercise supports a healthy body, which is associated with improved self-esteem, body image, energy levels, and immune function. Overall, the benefits of exercise far outweigh the time commitment required to achieve and maintain physical fitness.

Reduce Stress

Harvard researchers have highlighted that exercise can quickly lower stress levels by regulating cortisol and adrenaline, the hormones responsible for the body’s stress response. The National Institute on Drug Abuse also notes that regular exercise can diminish the body’s long-term response to stress, thereby enhancing overall tolerance for stressful situations.

Improves Your Memory

Intense drug and alcohol abuse can significantly impact mental health and memory. According to Harvard researchers, regular exercise can enhance cognitive functions by improving how the brain protects and develops its abilities. Studies have found that consistent aerobic exercise strengthens the hippocampus, the brain region crucial for memory and learning. Additionally, exercise helps reduce insulin resistance and inflammation in the brain, further supporting cognitive health.

How Much Exercise Should Recovering Addicts Get?

Physical fitness is crucial for everyone, including those in recovery. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate to vigorous physical activity each week. This equates to approximately 30 minutes a day over a five-day work week. While precision isn’t required, maintaining a consistent exercise routine is important to avoid long gaps between workouts. This could involve three ten-minute sessions daily or one-hour workouts every other day. The CDC also advises incorporating strength training at least twice a week, targeting all major muscle groups and allowing sufficient recovery time.

This recommendation serves as a baseline for a healthy exercise routine. If you’re not yet ready for moderate to intense exercise, start with light to moderate activities until you build up your capacity. The Danish study mentioned earlier in this article demonstrated that structured workouts lasting two hours per session, three times a week, led to notable abstinence results. These sessions were guided by well-trained personal fitness coaches and included a strong social component. When designing your workout plan, consider these professional insights and tailor them to your individual needs.

Exercises You Can Try

There isn’t a single exercise that is uniquely tailored for addressing addiction, but this variety provides many options for developing a routine. Choose an exercise that fits your schedule, aligns with your interests, and offers opportunities for social interaction.

Yoga

Yoga is an excellent choice for recovering addicts due to its emphasis on mental focus and clarity. Many treatment centers integrate yoga and meditation into their programs. It’s an ideal starting point for your fitness journey after rehab, as it helps increase flexibility and build foundational strength with minimal risk to your body.

Hiking

Embracing the outdoors is a cherished activity for many. Research indicates that being in nature can elevate dopamine levels and promote relaxation. The benefits of spending time outdoors include increased vitamin D, restorative effects on the brain, natural stress-relieving chemicals, and improved blood pressure from fresh air. The advantages of connecting with nature are extensive, so lace up your hiking boots and hit the trail!

Running

Running is an excellent activity for recovering addicts, harnessing the same intense focus that can characterize addiction. Instead of seeking a substance high, you can pursue a “runner’s high,” the euphoria often experienced during prolonged running. Even just 20-30 minutes of running daily is associated with reduced stress, healthier weight, and improved mental cognition. Additionally, it provides a great opportunity to get outside and enjoy nature.

Swimming

Swimming is a highly therapeutic and enjoyable way to exercise. It serves as an excellent aerobic workout that can help reduce depression, alleviate pain, and enhance sleep quality. Additionally, swimming is a low-impact activity, making it suitable for those who may find high-impact exercises like running and hiking challenging.

Team Sports

Participating in competitive team sports offers more than just a good workout. It provides an opportunity to build social connections, which can be crucial for long-term recovery. Team sports not only improve physical fitness but also strengthen social bonds and teach valuable teamwork skills.

In Conclusion

Exercise offers significant benefits for both physical and mental health and is crucial for ongoing recovery. If you’re facing challenges in life after rehab, consider establishing a structured fitness routine that encourages physical activity and social interaction. For additional information on relapse prevention strategies, visit the Sunrise Recovery blog. Sunrise Recovery, based in Southern Indiana, is an inpatient alcohol rehab center that employs advanced techniques and methods to provide the highest quality treatment for recovering addicts.