During the recovery process from substance use disorders, exercise is among the many activities that can help people reduce stress and prevent relapse as they find sobriety. Studies show that jogging or weight training can improve the likelihood of recovery from many different substance-use disorders.[1] This is partly because exercise releases feel-good hormones that can help to heal the mind and body. Let’s explore some of the benefits of exercise during recovery and how to create a fitness routine after completing an adolescent drug rehab program.
Benefits of Exercise During Recovery After Adolescent Drug Rehab
Improved Mood
Regular exercise has been shown to improve a person’s mood and reduce anxiety and depression symptoms.[2] When people exercise, they release endorphins, which promote a sense of well-being. If someone feels positive, they are more likely to stay on a path that supports those emotions. This helps to reduce substance cravings, giving people a healthier way to cope.
Social Support
If someone chooses to exercise with a partner, they are also gaining support. This allows them to form new relationships that are not focused on substance use. For teens and young adults, this can mean finding a group of peers who enjoy playing a sport or simply hiking together.
Structured Routine
Regular exercise helps people establish a structured routine. Besides providing healthy activities, it can also give people a sense of accomplishment when they complete a workout. Feeling accomplished boosts self-esteem, which can help with mental health and substance use recovery. When people feel good about themselves, they are more likely to want to stay healthy and find their path to success.
Regulate Sleep Patterns
Exercise helps regulate sleep patterns.[3] Moderate exercise can help increase sleep quality by reducing the time it takes to fall asleep and the amount of time people lie awake in bed during the night. When teens and young adults get quality sleep, they feel more productive throughout the day. This can motivate them to want to do more, which can help reduce the focus on using a substance or feeling depressed.
Enhance Overall Wellness
Regular exercise also enhances overall wellness. It has been known to improve cardiovascular health, strengthen the immune system, and help prevent obesity.[2] These are all important as a young adult matures.
When someone is feeling good physically, it will also help to improve their self-esteem, which can reduce their likelihood of using substances.
How to Create a Fitness Routine to Ensure Long-Term Recovery After Adolescent Drug Rehab
Whether this is your first time creating a fitness routine or you have done so in the past, there are certain things you can do to make it easier[4]
Be Aware of Injuries
Before starting any fitness program, be aware of injuries that can impede movement. Exercise is supposed to make you feel better, not aggravate current injuries.
Choose Activities You Enjoy After Adolescent Drug Rehab
The most important part of creating a fitness routine is to find something you enjoy doing. If exercise seems like more of a chore, you won’t want to do it and won’t be able to reap the rewards.
Start by making a list of activities that you enjoy. It’s always a good idea to have different activities in your routine so that you don’t get bored and exercise different parts of the body. Before starting any exercise program, it’s best to check with your doctor.
Here are some exercises to consider:
- Walking
- Running
- Weightlifting
- Swimming
- Hiking
Choose several different activities so that you have variety in your routine.
Set Goals
During recovery, decide what your fitness goals are. Do you want to feel good overall? Lose weight? Gain muscle? Knowing your goals will help you develop a successful fitness plan.
Stick to a Routine
Scheduled workouts are often best because they keep you on a routine. Decide what days you’re going to work out and the general time. Some people enjoy exercising first thing in the morning, while others enjoy exercising in the evening.
A scheduled workout can include a rotation of walking, aerobic activity, and weight training.[4]
Incorporate Rest Days
Rest days in your workout plan are essential, especially if you’re a beginner. Your body needs time to rest and recover so you don’t get injured or burn out.
Seek Adolescent Drug Rehab at Ember Recovery
Ember Recovery provides adolescent drug rehab programs for young people trying to find sobriety after a substance use disorder. We tailor the plan to the individual to find the best treatments and therapies. This can include a variety of therapy sessions, as well as helping them find other interests that can lead them to use their time in productive ways, including exercise programs and discovering all of their benefits.
If you’re looking for a residential treatment program in Iowa that has proven results helping thousands of teens and young adults, contact Ember Recovery today. Our team is here to help you find your path to sobriety.
Sources:
[1] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0283861 [2] https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495 [3] https://www.sleepfoundation.org/physical-activity/exercise-and-sleep [4] https://www.healthline.com/nutrition/how-to-start-exercising
Andrea Dickerson is a Licensed Therapist and Certified Substance Use Counselor who has worked in behavioral health since 1997. Currently, Andrea is the Director of Behavioral Health, overseeing the Ember residential treatment programs and YSS outpatient counseling clinics throughout Central and North Central Iowa. She became a Motivational Interviewing (MI) trainer in 2006 and provides MI trainings throughout Iowa.
Andrea specializes in working with adolescents and their families and enjoys seeing the family relationships grow through therapy. Andrea is also a CARF International Surveyor, going around North America ensuring behavioral health organizations are meeting required standards.
In her free time, Andrea enjoys cheering on the Iowa Hawkeyes and Chicago Cubs, as well as being an active member of Soroptimist International of the Americas (SIA), a global organization that provides women and girls with access to the education and training they need to achieve economic empowerment. She has been a member of the SI of Des Moines club since 2012 and has been actively involved at the regional level, currently serving as Co-Governor of the Peaks to Plains Region.
Through her involvement in SIA, Andrea has been actively involved in the Dream Programs, coordinating annual Dream It, Be It: Career Support for Girls projects, which give girls the tools they need to achieve their education and career goals, empowering them to break cycles of poverty, violence, and abuse.