People with substance abuse problems are often looking to escape from the harsh realities of life. The feelings they chase through their use of chemicals are not drastically different from those sought by avid exercisers -- though the means are clearly much more destructive for the drinker or drug user. Exercise is strongly recommended for recovering alcoholics by substance-abuse counselors and physicians who specialize in addiction medicine, and has been shown to be of use in sobriety maintenance.
Aerobic Exercise
Aerobic exercise such as jogging, cycling or cross-country skiing can be especially beneficial to people recovering from alcohol abuse. A study by Richard A. Brown and colleagues at Brown University examined a group of alcoholics who exercised at moderate intensity for 12 weeks. Their findings suggest that this kind of exercise may be useful as a relapse-prevention strategy, as exercise provides much the same neurochemical "high" that alcohol previously had in these subjects. The reduction in depressive symptoms resulting directly from aerobic exercise also contributes to sobriety maintenance in this population.
Yoga
Yoga, perhaps because of its engaging both body and mind in a relaxing way, may be of help in keeping recovering alcoholics and addicts sober. Writing for "Drug and Alcohol Addiction Recovery Magazine," Emily Battaglia stresses that alcoholics often have a slew of bottled-up negative emotions, including anger, self-loathing, shame and anxiety. Yoga allows people to confront these feelings in a safe, non-threatening context. Yogic stretching, bending and breathing exercises can engender a sense of calm and focus, which can help free alcoholics -- an often jumpy group -- from racing or impulsive thoughts.
Easy Does It
Many recovering alcoholics are older or have physical problems in addition to their chemical dependency, and may require types of exercise that are easier on the joints and suitable for overweight and very poorly conditioned people. The website Addictions Researcher suggests low-impact and no-impact modes of exercise such as brisk walking, swimming or Pilates for 15 to 30 minutes a day. In addition to the direct aerobic and muscular benefits of exercise, working out, even gently, helps you sleep more soundly, and rest is critical to people in early recovery.
Physiological Benefits
As described on the website Sparking Life, alcohol and other drugs produce their "high" by saturating the pleasure centers of the brain with dopamine, a neurotransmitter associated with various pleasurable stimuli, such as sex and food. When an alcoholic stops drinking, the "dopamine spigot" is turned off, and depression may quickly result. Exercise raises dopamine levels, promoting a sense of genuine rather than artificial well-being and promoting improved motivation and concentration, both of which are critical in staying away from a drink.
References
- "Behavior Modification"; Aerobic Exercise for Alcohol Recovery: Rationale, Program Description, and Preliminary Findings; Richard A. Brown et al.; March 2009
- "Drug and Alcohol Addiction Recovery"; Can Yoga Help in Recovery from Addiction?; Emily Battaglia; July 14, 2008
- Addictions Researcher: Recovery From Alcohol Problems -- Using Exercise and Sleep to Aid in Withdrawal; H. Mikael Nisula
- Sparking Life: Exercise Can Serve as an Antidote and as a Type of Inoculation Against Addiction
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