How Exercise Can Help You Stay Sober

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Exercise is not only good for the body, but it can also help the brain recover from addiction. Exercising increases endorphin and dopamine levels in the brain. Running and cocaine interact with the brain's reward pathways in a similar way as alcohol and sugar, which is why the dopamine boost from exercise can be effective at reducing cravings. Exercising can boost your mood, help with self-esteem, and calm you down. Alcohol shrinks the brain and decreases brain volume, and exercise can help build this back up.

Here are some simple ways you can incorporate exercise into your routine:
1. Walking for 15 minutes a day
2. Adding moderate intensity exercise for 20-30 minutes, 5 times a week

1. Walking for 15 minutes a day
To start, simply head out for a walk in your neighborhood. If you're not used to exercising, start by walking for 15 minutes a day and gradually increase the time and intensity as you feel comfortable. Walking is a great way to get some exercise and fresh air, and it can also help reduce cravings and triggers for alcohol. A 2013 study found that a 15-minute brisk walk reduced urges to drink.

In addition to helping with cravings and triggers, walking can also help reduce stress and anxiety. If you find yourself feeling tense or anxious, go for a (rage) walk and see if it helps to clear your head. Walking can also be a great way to get some alone time, if you need a break from people. If you're feeling social, you can also walk with a friend or family member.

2. Adding moderate intensity exercise for 20-30 minutes, 5 times a week
It seems that the best way to utilize exercise in recovery is moderate intensity exercise for 20-30 minutes, 5 times a week. If you have trouble starting, then just go on a walk first thing in the morning before all of your excuses start to show up. You can also try doing Tai Chi or yoga, which will still have a benefit for you. Studies have found that moderate intensity exercise for 20 to 30 minutes five times a week is the best. But I think that the best thing that we can do is to find an exercise we enjoy and then go do that. You can build up the intensity later.

In addition to moderate intensity exercise, it's also important to add some strength training to your routine. Strength training not only helps to build muscle, but can also help to reduce body fat and improve bone density. Try to do some strength training at least 2-3 times a week, using either dumbbells, resistance bands, or your own body weight. And finally, don't forget about cardiovascular exercise for heart health. Cardio is important for overall health, and can help to improve your endurance and stamina. Try to do some cardio 3-4 times a week, at a moderate intensity. If you can't fit in a long workout, then just do a few quick bursts of cardio throughout the day.

What to listen to next:

E22: Why you think alcohol helps your anxiety

E41: Why sober people want so much sugar

E69: Alcohol Shrinks the Brain, but What Does That Mean?

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Sources

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2. Patterson, M. Exercise in the treatment of addiction: a systematic literature review. Health Education & Behavior. 2022.

3. Matthew K, Sarah B, Guy F, Peter D, John C. Sport participation and alcohol and illicit drug use in adolescents and young adults: a systematic review of longitudinal studies. Addict Behav. (2014) 39:497–506.

4. Smith MA, Pitts EG. Access to a running wheel inhibits the acquisition of cocaine self-administration. Pharmacol Biochem Behav. (2011) 100:237–43.

5.  Dong Z, Dai G, Ding X, Xin X, Geng J, Zhu W, et al. Long-term effects of tai chi intervention on sleep and mental health of female individuals with dependence on amphetamine-type stimulants. Front Psychol. (2018) 9:1476. 

6. Zhang, Z., Liu, X. A systematic review of exercise intervention program for people with substance use disorder. Frontiers in Psychiatry. 2022

7. Taylor, A. Acute effect of exercise on alcohol urges and attentional bias towards alcohol related images in high alcohol consumers. Mental Health and Physical Activity. 2013.

8. Fox, F. et al. Association Between Accelerometer-Derived Physical Activity Measurements and Brain Structure: A Population-Based Cohort Study. Neurology. 2022

Cite this episode

Tietz, G. Episode 122: How Exercise Can Help Your Recovery. Sober Powered. 2022.