Most everyone knows that getting regular exercise is a big part of developing and maintaining your physical health. Many folks might be less aware that regular exercise is also a key to supporting their mental health. And probably even fewer people are aware of how regular exercise supports a person’s ongoing recovery from a substance use disorder.
If, however, you are a person in recovery, keeping all three of those truths in mind is important. Anything that supports your physical health, your mental health, and your recovery is a pretty powerful tool.
Still, many people—maybe you yourself—struggle to get regular exercise. Sometimes that is due to a schedule that never seems to allow for exercise. But in many other cases (and we suspect sometimes in the case of folks who say they are too busy), people do not participate in regular physical activity because they think they hate to exercise.
And they may hate it (or think they hate it) due to one cliché: No pain, no gain.
That little phrase is supposed to be motivational. It is supposed to remind us that we can gain something good if we tolerate some pain to get there. But let’s face it: Many of us would prefer the phrase to end after the second word. What we want is no pain.
If that is your position, we have some good news. You can exercise—and get the benefits of doing so—without subjecting yourself to pain. Let’s look at some options.
Add Some Walking to Your Day
Before we walk through the benefits of walking, a quick note: It is, of course, the case that some people have physical limitations that prevent them from walking—or from walking any significant distance. For example, a chronic pain condition might curtail an individual’s ability to walk.
That said, many of us take walking for granted. It is simply how we get from one place to another—and if we are honest, we often try to minimize how much walking we have to do. We park as close to our destination as possible. We take short elevator rides to avoid a flight of stairs. We send an email or a text rather than walking down the hall to talk to a coworker.
If that sounds like you, we suggest reframing the way you think about walking. Remember that it is a form of exercise that offers real benefits over time. You might start adding some steps to your day by parking a little farther away or taking that flight of stairs, or heading down the hallway to talk to someone face to face.
From there, you might add a 10-minute walk to your lunch break. You might take your pooch for an extra walk or cover more ground. You might start your day with a stroll around your neighborhood. You might invite a friend to join you—a great way to strengthen a relationship while also strengthening your body.
As you add some steps to your days, you will start to notice the benefits to your physical health. Your mental health is connected to physical health, so you will begin to see benefits there as well. And good physical and mental health are key components of an ongoing recovery effort.
Other Options for Getting Some Exercise
One of the keys to adding exercise to your routine is to find something you truly enjoy. There are plenty of options—including some that might not immediately be thought of as exercise.
For example, tending a garden can be a great way to get some physical activity in while doing something you find rewarding. A garden requires a fair amount of physical work, but because that work is focused on accomplishing a goal, it allows you to get exercise in an organic (see what we did there?) way.
You might also find that you can add some exercise to your routine by making passive activities a little more active. For example, if you are a big reader, you could listen to audiobooks while you take a walk or ride a bike. If you have a show you are currently binging, you could do so while riding a stationary bike. You can even get some strength exercises in while watching television or listening to your favorite podcast or what have you.
Remember: It is okay to start with small changes to your routine. Adding a little exercise beats not exercising at all. As you ease into more physical activity, you will experience benefits that support your recovery. And that’s all the gain with very little pain.
Exercise Your Option to Get Help
At Wooded Glen Recovery Center—located in Henryville, Indiana—we understand how drugs and alcohol can upend your life. That is why we are fully committed to helping people via personalized treatment plans grounded in evidence-based approaches. We also offer treatment for co-occurring mental health disorders as well as a continuum of care that provides ongoing support at resources as your recovery journey gets underway.
Putting drugs or alcohol behind you is no empty exercise. It is the best way to reclaim your life. When you are ready to make a change, we are ready to help.