Exercise and addiction
The benefits of exercise
As a life long exerciser I really appreciate the benefits that exercise has played in a positive state of physical and mental health. Moving transforms your physiology and can be a powerful tool in coping at difficult times of life. Further, I believe if you are not currently exercising or living an active life - you are missing out on a massive amount of your potential as a human being. Exercise equals being more alive!
I've not really stopped to consider that being active through out my teenage years possibly helped me to avoid some of the traps that kids can fall into, but now I can see several reasons for this being the case. A study in America reported that kids who exercised daily were half as likely to smoke and 40% less likely to experiment with marijuana, than those who were sedentary.
Further, physical activity in children is linked to better performance on a number of school tests. Higher performance at school is linked to a lower risk of substance abuse.
Prevention will always be better than cure, but drug rehabilitation programmes often include exercise as part of their treatment. As I mentioned, exercise is a great way to feel better both physically and mentally, no doubt it also helps to distract those going through rehab from cravings they may be having.
Research evidence on exercise and addictions
Evidence for the role of exercise in this area comes from a study at Brown University, again in the States. As part of a smoking cessation programme, some women were given an exercise routine 3 times per week. Those doing the exercise were found to be twice as likely to end up stopping smoking. Those not exercising also gained twice as much weight. Those who got the best results attended the most sessions.
These findings have resulted in further investigation into these areas currently.
Other related findings to consider are that animal studies also point to activity lessening use of drugs that are made available. In human's, exercise releases dopamine, which is a brain chemical that is associated with mood improvements and depression relief. People dealing with depression, anxiety, and stress are more likely to abuse drugs.
The brain's role
In fact, the brain may hold the key to what makes exercise such an important part of overcoming addiction. Dr John Ratey has written a book on exercise and the brain and he mentions 2 important considerations. Firstly, exercise stimulates the release of many neurotransmitters that help to regulate the normal function of the brain. Secondly, exercise changes the structure of the brain in a way that creates new pathways, which are then alternatives to the usual loop of addiction.
There are some great stories out there of phenomenal athletic achievements by former addicts who seem to have been able to transfer their addictive tendencies to the far more positive addiction to exercise and the good feeling it gives them.
Once people start to take care of themselves through exercise, the chances are they will start to also eat better, sleep better, and enjoy improved self-esteem.
Eating better and addressing nutrition go hand in hand with exercise, and need to as drug addicts are more than likely suffering from malnutrition and deficiencies. Exercise will therefore also be made easier by addressing nutrition at the same time or prior to beginning some kind of routine.
Key tips for people starting an excerise programme
There are a few lessons for people looking to start an exercise programme that I have learned over the years as a fitness professional. These would be of use to anyone starting from scratch, and assume being medically cleared to exercise.
- Consider or have available a range of options to try out. Finding something you naturally enjoy doing will be a big help and a great place to start. Have you enjoyed certain exercise in the past?
- Set some goals, whether simply participating in something several times per week, or performing a task or at a certain level at some point in the future. Have a plan of what you will do, when. This helps people to follow through and not just wait for inspiration to come and find them!
- Start by going slow, taking it easier and looking to the long term. Give yourself a chance to build habits and make improvements, give your body some time to adapt.
- Address nutrition and give yourself the energy and nutrients to support your efforts and allow recovery.
- Seek out the advice of a fitness professional. Having someone consider a balanced approach to your exercise choices, ensure correct technique, and provide guidance, support, and accountability can make the world of difference.
Best of luck with beginning a new fitter healthier life in 2010!
About the author
Steve Cork is a highly experienced Sussex based fitness professional. He co-runs Sussex Bootcamps and also offers personal training and fitness talks. For more details see; www.sussexbootcamps.co.uk
www.sussexpersonaltrainer.blogspot.com
Article copyright YourDoc Medical Ltd 2010. All rights reserved.
