Exercise has long been recognized as a key component of a healthy lifestyle. It not only helps to maintain physical fitness but also has numerous mental and emotional benefits.
In recent years, researchers have discovered a unique connection between exercise and addiction. Not only can it be helpful for maintaining a healthy body while recovering from substance use disorders but can help set a person up for a healthy future beyond it.
How Addiction Works in the Body
Before diving into the relationship between exercise and addiction, it’s important to understand how addiction works within the body. Addiction is a complex disease that affects the brain and body. It involves a compulsive craving for and use of substances, despite harmful consequences. The underlying mechanisms of addiction center around the brain’s reward system.
When a person consumes drugs or engages in addictive behaviors, such as gambling or shopping, the brain releases dopamine, a neurotransmitter associated with pleasure and reward. Dopamine also serves an important role in learning. This release of dopamine during drug abuse creates a reinforcing effect, making the person more likely to engage in the addictive behavior again. By hijacking a system in the body that’s typically reserved for actions like eating nutritious food, the dopamine is essentially telling the body that this activity should be encouraged.
Over time, the brain becomes reliant on substances or behaviors to achieve the same level of pleasure, leading to tolerance, dependence, and addiction. Addiction is not solely a result of a lack of willpower, and it isn’t a moral failing. Addiction is the act of the body’s reward system being hijacked by foreign substances. Even if taking another drink of alcohol or injecting heroin actively hurts the body, a person may still pursue it for the good feelings (and relief from withdrawal symptoms) it may provide.
Moreover, the brain’s plasticity, or ability to adapt and change in response to experiences, plays a significant role in addiction. Prolonged substance abuse or engagement in addictive behaviors can alter the brain’s structure and function, leading to long-lasting changes that perpetuate addiction. Understanding these complex interactions within the brain and body is crucial in developing effective prevention and treatment strategies for addiction.
How Exercise Impacts Brain Chemistry
Exercise has a profound impact on brain chemistry. During physical activity, the brain releases endorphins, which act as natural mood enhancers and reduce pain. These endorphins not only improve mood but also help regulate brain chemistry and promote a sense of well-being.
Exercise increases the production of neurotransmitters like serotonin and norepinephrine, which are involved in mood regulation and stress response. These neurotransmitters play a significant role in reducing symptoms of depression and anxiety, which are often prevalent in individuals with addiction.
Moreover, engaging in regular exercise has been shown to boost cognitive function and improve memory. When people exercise, the heart rate increases which leads to better blood flow to the brain. This increased blood flow delivers more oxygen and nutrients to the brain, which can enhance cognitive abilities and overall brain health.
Additionally, exercise stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and development of new neurons in the brain. This is crucial for learning, memory, and cognitive function. By increasing BDNF levels through physical activity, individuals may experience improved brain plasticity and enhanced learning capabilities.
The Role of Exercise in Addiction Recovery
Exercise can be a powerful tool in addiction recovery. It offers a healthy and productive way to cope with stress, cravings, and other triggers that may lead to relapse. But there are also many other benefits to a recovering person’s body:
Help Against Withdrawal Symptoms
When individuals engage in physical activity, their bodies release endorphins, neurotransmitters that act as natural painkillers and mood elevators. These endorphins can help counteract the negative effects of addiction withdrawal and reduce cravings.
Sense of Accomplishment and Self-Confidence
Many individuals struggling with addiction experience feelings of guilt, shame, and low self-esteem. Incorporating exercise into their recovery plan can help boost their self-image and provide a positive outlet for their emotions.
Improved Overall Health
Physical health is often neglected during active addiction. Regular physical activity can help individuals in recovery regain strength, improve cardiovascular health, and boost their immune system. This holistic approach to healing not only benefits the body but also the mind and spirit, promoting a sense of well-being and vitality.
Building Healthy Routines
Engaging in exercise can help individuals develop new routines and habits that replace old, destructive patterns associated with addiction. Dedicating time to physical activity can help individuals establish a structured schedule that promotes discipline and consistency. These can be key elements in maintaining sobriety and preventing relapse.
Benefits of Exercise for Individuals with Addiction
The benefits of exercise for individuals with addiction are truly remarkable and multifaceted. Firstly, exercise plays a crucial role in improving overall physical health. Substance abuse can wreak havoc on the body, leading to weakened immune systems, cardiovascular issues, and other health problems. By engaging in regular physical activity, individuals can work towards reversing these detrimental effects and promoting overall well-being and vitality.
Furthermore, exercise serves as a powerful tool in reducing stress and anxiety levels among individuals with addiction. Stress is a pervasive trigger for relapse, and those struggling with addiction often find it challenging to effectively manage it. Engaging in physical activity not only helps release tension and pent-up emotions but also fosters a sense of relaxation and calm, thereby assisting individuals in coping with stress and enhancing their mental state.
Types of Exercise Suitable for Addiction Recovery
There are various types of exercise suitable for addiction recovery. The choice of exercise depends on individual preferences and physical fitness levels. Some individuals may prefer low-intensity activities such as walking, yoga, or swimming, while others may enjoy high-intensity workouts like running, cycling, or weightlifting.
Aerobic and Strength-Based Exercise
Incorporating both aerobic exercises and strength training can provide a well-rounded approach to fitness and recovery. Aerobic exercises, such as jogging or dancing, increase heart rate and improve cardiovascular health. On the other hand, strength training exercises, like weightlifting or calisthenics, help build muscle and improve overall strength and stamina.
Flexibility Exercise
Exercise types that incorporate elements of strength training (such as Pilates) can help improve the range of motion and reduce the risk of injuries. These exercises focus on elongating the muscles and improving joint mobility, which can be especially beneficial for individuals recovering from addiction who have experienced physical deterioration.
Yoga and Mindfulness Exercises
Overcoming substance abuse often involves reconnecting with one’s body. Yoga therapy is frequently recommended for those overcoming addiction due to how it can ease tension and allow for reconnection. Pairing this with mindfulness training can often lead to very positive results for people recovering from addiction.
Social Exercise Activities
Mixing up the routine with activities like hiking, group fitness classes, or even recreational sports can add variety and make the exercise regimen more enjoyable. It can also help reduce social isolation, which can frequently lead to relapse when someone is still going through withdrawal.
How to Incorporate Exercise into an Addiction Recovery Plan
Integrating exercise into an addiction recovery plan requires careful planning and consideration. It’s essential to start slowly and gradually increase the intensity and duration of physical activity. This helps avoid injury and allows the body time to adapt.
Seek guidance from healthcare professionals or certified trainers can be beneficial, as they can provide personalized recommendations and ensure a safe and effective exercise program.
Additionally, joining support groups or fitness classes specifically designed for individuals in recovery can provide a sense of community and encouragement.
Ultimately, the key is to find activities that are enjoyable and sustainable in the long term. Regular exercise, coupled with comprehensive addiction treatment and support, can greatly enhance an individual’s chances of successful recovery.
When incorporating exercise into an addiction recovery plan, it’s important to consider the various types of physical activities available. From yoga and Pilates to weightlifting and cardio, there are numerous options to cater to different preferences and fitness levels. Some individuals may find solace in the meditative aspects of yoga, while others may thrive on the high-energy atmosphere of a group fitness class.
Learn Healthy Recovery Skills at First Steps Recovery
There are many opportunities to improve physical health when someone enters recovery. At First Steps, we work to support people in recovery to rebuild lives of sobriety and overall wellness. Our programs are designed to provide support for every aspect of the individual. Contact us today to learn more.
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Dr. Curl is the Medical Director and primary on-site provider for First Steps Recovery. He is a Board Certified Internist and Addiction Medicine Specialist having attended the David Geffen School of Medicine at UCLA and completing his residency at Mount Auburn Hospital with Harvard Medical School. Following several years work as an internist and physiatrist (physical medicine and rehabilitation). Dr. Curl completed the Addiction Medicine Fellowship at Howard University in Washington DC and participated as a RAM Scholar (Research in Addiction Medicine). While part of the fellowship, Dr. Curl pursued research investigating the barriers to expanding and improving medication for opioid use disorder. Following his fellowship, Dr. Curl spearheaded the Opiate Use Disorder outpatient clinic and worked in the Department of Psychiatry and Behavioral Sciences within the Howard University Hospital. In 2023, Dr. Curl completed his Board Certification in Addiction Medicine.
