It Works If You Work Out: Exercise and Addiction Recovery

IT WORKS IF YOU WORK OUT A Guide to Healthy Habits and Addiction Recovery IA good workout can result in a 90 to 120 minute long "relaxation response," or post-exercise euphoria, activated by endorphins Exercise Boosts Confidence and Improves and neurotransmitters in the brain. Your Mood Exercise can provide Regular exercise a space to set and meet goals CEREBRAL CORTEX HYPOPHYSIS promotes a healthy self-image, and can improve confidence-boosting body factors like posture CEREBELLUM on your own terms, SPINAL CORD improving your self-confidence to succeed in other areas of life. and coordination. 2 Exercise Combats Anxiety and Depression I Working out can "clear your head" and make problems feel more When you start exercising, the brain releases manageable. a chemical called brain-derived neurotropic factor which soothes and protects your neurons and induces a sense of clarity and sharpness. During regular aerobic exercise, the electrical activity in tensed muscles decreases, leading to a more relaxed and calm Exercise can break up the monotony of every day life and distract a person from depressing thoughts or feelings. feeling throughout the body. 3 Those who get regular, vigorous exercise are 25% less likely to develop depression or an anxiety disorder over the next five years. For humans, running provides chemical rewards For some who are already affected by those disorders, regular exercise might be equally as effective as medication for reducing symptoms. in the brain called serotonin and dopamine which improve a person's mood and fight depression. Benefits I Alcoholics often find that regular alcohol consumption disrupts their circadian rhythms and makes it difficult for them to sleep without alcohol. For Addiction Recovery TUSELLO I Regular exercise, on the other hand, helps to reboot your body's internal clock and get those alcohol-free z's. 2 Exercising is a great way to reduce cravings and build resistance to triggers. In the long-term, being physically fit can help undo the damage caused by drugs or alcohol. Fitness routines provide positive structures to replace negative structures that drugs or alcohol build around an addict's life. Setting fitness goals can also help with relapse prevention. Try planning new and exciting fitness activities such as hiking, going backpacking, or even running Serotonin and dopamine derived from exercise Physical fitness improves cardiovascular health, reduces your can take the place of pleasure chemicals released in the brain risk for certain cancers, a marathon. As your dedication to those plans solidifies, your risk of relapse will melt away. improves the immune system, and can even from drug use. create new nerve connections in the brain. 4 Precautions Regarding Exercise and Mental Health 1 Some drugs might interfere with your ability to perform certain exercises at all, and you should never substitute exercise for prescribed medication without consulting your physician first. Exercising beyond your body's physical limits will actually exacerbate the symptoms of depression or addiction. Don't trade one destructive behavior for another! Some people suffering from eating disorders may feel ashamed of their bodies and compelled to over-exercise. It's important to know that the best way to treat your body and improve your mindset is with regular, moderate exercise at a pace and intensity appropriate for your level of fitness. Social I Getting your heart pumping can literally inspire your passions. A good workout boosts creativity for up to two hours after you've finished! Benefits of Exercise You don't have to join a competitive sport to feel connected to others. Workout buddies are better performers in aerobic tests and even raise each others' tolerance for pain. I Activities like yoga, pilates, and tai chi are non-competitive and will help you ward off feelings of anxiety or loneliness. 6 So, Let's Get Started! 1 Got 20 minutes to spare? Get outdoors if you can! Studies show that the self-esteem Most studies say that to get the benefits of regular exercise, all you have to do is work out for at least 20 minutes a day. boosting effects of exercise are increased when you go outside. 1 Start slow and take it at your own pace. Consult with your physician if you're not sure what physical activities are right for you to try. Sources: http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495?pg=1 http://psychcentral.com/blog/archives/2012/10/24/exercise-natures-mood-enhancer/ http://www.livestrong.com/article/557723-what-are-two-social-benefits-of-exercise/ http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html http://www.acefitness.org/acefit/fitness-fact-article/51/exercise-can-help-control-stress/ http://blog.smartrecovery.org/2012/12/26/benefits-of-exercise-in-addiction-recovery/ http://www.hsph.harvard.edu/nutritionsource/staying-active-full-story/ http://www.vanderbilt.edu/AnS/psychology/health_psychology/exercise_and_depression.htm http://articles.chicagotribune.com/2013-06-12/health/sc-health-0612-fitness-fight-addiction-with-exerci-20130612_1_todd-crandell-drug-addiction-reward Morningside RECOVERY