Study: Exercise Can Help Treat Addiction

Exercise really is crucial for long-term sobriety. A new study by researchers at the Research Institute on Addictions at the University at Buffalo found that daily aerobic exercise altered the mesolimbic dopamine pathway in the brains of animal models. 

So what exactly does that mean? Doing “cardio” each day can help stop the flood of the feel-good chemical dopamine, a neurotransmitter associated with drug and alcohol use disorders. 

"Several studies have shown that...aerobic exercise has been effective in preventing the start, increase and relapse of substance use in a number of categories," Panayotis (Peter) Thanos, PhD, RIA senior research scientist and senior author of the study, said in a statement. This includes alcohol, nicotine, stimulants and opioids (heroin, morphine and fentanyl). 

Dr. Thanos adds: “Current work is looking at whether exercise can normalize dopamine signaling that has been changed by chronic drug use, as this may provide key support of how exercise could serve as a treatment strategy for substance abuse.” 

While more studies are underway to determine new ways to “integrate exercise into treatment regimens,” it certainly can’t hurt to get your heart pumping with a bit of brisk exercise. Current exercise guidelines recommend adults should do at least 150 minutes of moderate aerobic exercise each week.

The physical and mental benefits are far-reaching, including reducing stress, anxiety and depression, which often co-occur with addiction. Plus, a regular cardio routine can help you sleep better, manage your weight and prevent arthritis, diabetes, heart disease and certain types of cancer.

Finding Your Fitness Motivation

The best form of exercise during addiction recovery is the kind that motivates you and supports your new sober lifestyle. At Complete Harmony, our hybrid addiction recovery program offers exercise planning to strengthen your body and mind during addiction recovery. To learn more, call: 866-930-4673.

A Good Reason to Get Up

You don't have to spend hours at the gym or have a vigorous sweat session to improve your mood and reduce depression, according to a new study published in the Journal of Health Psychology. Turns out that simply being up and about throughout the day can be healthier than sitting.

This is great news if you lead a mostly sedentary life – and, if you do, you’re not alone. Sitting down for meals, commuting, working, TV watching, sleeping – this can easily add up to as little as one hour per day off your feet! 

“We hope this research helps people realize the important public health message that simply going from doing no physical activity to performing some physical activity can improve their subjective well-being," said Gregory Panza, a graduate student in UConn's Department of Kinesiology and the study's lead author, in a statement. 

"What is even more promising for the physically inactive person is that they do not need to exercise vigorously to see these improvements," Panza continued. "Instead, our results indicate you will get the best 'bang for your buck' with light or moderate intensity physical activity."

Try one of these easy ways to add more movement to your day: 

• Walk faster. Whether you’re walking to your car or down the grocery isle, make an effort to pick up the pace. 
• Take the stairs. You’ve likely heard this advice before and for good reason: Climbing stairs for two minutes, five days a week provides the same calorie burn as a 36-minute walk, according to experts at Reader’s Digest. What’s more, a recent study showed that climbing the stairs can give you a midday boost more so than a cup of coffee. 
• Add walking to your lunch menu. Once you finish eating, get up and get going for a brief walk. Most of us don’t take the full 30 to 60 minutes allotted for lunch to eat. 
• Dance around your house. While you’re doing the dishes or waiting for dinner to cook, turn up the music and get shaking and shimmying. 
• Neaten up daily. Chores like dusting, doing laundry and vacuuming can add up to big activity points. 
• Turn TV time into a workout. Use those commercial breaks to get off of the sofa and do some jumping jacks or stretching.

Exercise to Support Your Sobriety 

At Complete Harmony, we know that fighting addiction is more than simply giving up drugs and alcohol. It’s about creating a new sober lifestyle that supports your health holistically. Our hybrid addiction recovery program offers exercise planning to strengthen your body during addiction recovery. To learn more, call: 866-930-4673.

Still Smoking? Exercise May Help!

While smoking has been on the decline over the past 25 years, nearly one billion people still smoke daily, according to a new analysis from the Global Burden of Disease study. Researchers found that one out of every four men still smoke daily, as do one out of every 20 women.

Smoking is the second-leading cause of death globally. According to the study findings, more than 11% of all global deaths in 2015 were attributed to smoking, totaling 6.4 million. And over half of these smoking-related deaths took place in just four countries: the United States, China, India, and Russia.

"Robust tobacco control efforts have led to progress in reducing the deadly habit of smoking in much of the world, but much more can be done," said senior author Dr. Emmanuela Gakidou, Professor of Global Health at the Institute for Health Metrics and Evaluation (IHME) at the University of Washington in Seattle. "Growth in the sheer number of daily smokers still outpaces the global decline in daily smoking rates, indicating the need to prevent more people from starting the tobacco habit and to encourage smokers to quit."

How Exercise Can Help You Quit 

If you’re trying to quit smoking, exercise can be a powerful part of your quit-smoking plan. This is because it can help you curb cravings and withdrawal symptoms during and up to 50 minutes afterward. Other benefits include: 

• Fewer thoughts of smoking
• Improved stress management
• Better mood
• Less weight gain
• Decreased appetite
• More energy

Meditation & Holistic Rehab Treatment 

As you pursue a lifestyle free of chemical substances, including cigarettes, you'll likely be faced with many events, places, and situations that trigger the desire to use. Taking a few moments to meditate at work, in the car, or before stressful situations can lead to more mindful decisions and more strength to remain sober and nicotine-free. To learn more about the addiction treatment at Complete Harmony, call today: 866-930-4673.