Get Active
In addition to the widely documented health benefits of regular exercise, exercise has been shown to promote substance use abstinence and recovery. A recent trial found that study participants who exercised three times per week maintained substance use abstinence at a significantly higher rate than study participants who did not regularly exercise. In our busy lives, finding time for exercise can often feel daunting. Here are some easy ways to add exercise to your daily life:
Go the distance
- Park your car further away from your destination
- Get off one or two stops early if you’re using public transit
- Walk to the corner store instead of driving
- Take an extra lap around the block while walking your dog or strolling with the kids
- Use found time for exercise
- Meet a friend for a walk instead of coffee or a meal
Exercise in short bursts: Watching a tv show on the couch? Try getting up and doing a few air squats every commercial break. This is an easy way to get your heart rate up and move your body. Pace around the room (or even better, get outside!) while catching up with friends or family on the phone.
Explore: Walking to find information here about the benefits of walking, around your neighborhood, on a trail, on a treadmill, and with loved ones.
Or, try one of our journaling prompts.
- Can I recall a time when movement felt good? What was I doing, and how was my body engaged?
- What are two of my body’s greatest strengths or abilities?
- Are the weeks that I exercise different from the weeks that I don’t? How?
- If I could exercise only once per week, would I do it or think it wasn’t worth it? Why, why not?
- In 10 years, how do I want my body to look, feel and move as I do my daily activities? Do I think that is possible
- How does exercise affect my mental outlook?
Watch: Yoga & Addiction to hear a yoga instructor share their own story with substance use, and how yoga has been an important part of recovery. Standing, at Home Workout is great for getting back into the habit of moving, and can be easily done without equipment or a gym membership.
Practice: Forget the elevator, and make your stairs the default, or try switching up your mode of transport! Start small, and pick one plan a week where you can walk or ride a bike to your destination instead of driving or using public transport. Maybe you can walk to your eye doctor instead of driving? Maybe you can bike to the library on Saturday instead of taking the bus? Once you take a look at your schedule and a map, you might be surprised how easy it is to make a swap.
Want even more activity? Many organizations, such as The Phoenix , foster sober spaces designed for people in recovery to get active and forge community together. Take a look at their program offerings, and see how you can get involved!
Get Active
Care for your body to stay healthy now! Try these easy tips to incorporate physical activity in your daily routine, and promote your path to recovery.
Connect with Your Community
No one is on the path to recovery alone. Consider joining a group of like-minded individuals for social connection and recovery support.
Develop a Budget
Many people find that their personal finances look different in recovery. Try developing a budget to help your financial wellbeing.
Promote Self-Learning
When you start on your recovery journey, it can feel like there’s so much to learn. Try some of the self-guided learning tips to learn how substance use affects your body and brain.
Take Time for Mindfulness
In today’s world, it can be hard to take a moment to yourself. Mindfulness and meditation can help you develop a reflective mindset, and promote recovery.
Connect with Nature
Spending time in nature can help you feel relaxed and clear your mind. Take a moment to connect with the natural world around you.
Think of how you feel when you interact with nature.
Practice Gratitude
Take time each day to reflect through a gratitude mindset. Do this for just a few minutes each day, and, over time, you'll feel calmer, and more connected to the things that matter most.
Spend Time
Volunteering
Volunteering is a great way to make social connections and learn new skills, all while promoting your path to sustained recovery.
Strive for Good Sleep
Without sleep, we cannot make effective decisions about our lives and the world around us. To promote your recovery mindset, aim for seven to eight hours of sleep per night.