Physical Exercise Program for Substance Use Recovery

Introduction

Physical exercise is a vital component of substance use recovery, helping to restore both physical and mental health while providing healthy coping mechanisms.

Benefits of Exercise in Recovery

• Reduces cravings and withdrawal symptoms
• Improves mood through natural endorphin release
• Helps restore normal sleep patterns
• Increases energy levels and physical strength
• Provides structure and routine
• Enhances self-esteem

Recommended Exercise Schedule

Week 1-2: Getting Started

• 15-20 minutes of walking daily
• Light stretching exercises
• Deep breathing exercises

Week 3-4: Building Endurance

• 30 minutes of moderate walking
• Basic bodyweight exercises:
  • 10 squats
  • 5 push-ups (modified if needed)
  • 10 lunges per leg
  • 30-second plank holds

Week 5-8: Increasing Intensity

• 45 minutes of cardio activity
• Strength training 2-3 times per week
• Group exercise classes (optional)

Safety Guidelines

1. Start slowly and progress gradually
2. Stay hydrated
3. Listen to your body
4. Consult your healthcare provider before starting
5. Exercise with a buddy when possible

Mental Health Integration

• Practice mindfulness during exercise
• Set achievable goals
• Track progress in a journal
• Celebrate small victories

Warning Signs to Watch For

• Excessive fatigue
• Dizziness
• Chest pain
• Shortness of breath
• Joint pain

If you experience any of these symptoms, stop exercising and seek medical attention.

Support Resources

• Local gym partnerships
• Recovery support groups
• Physical therapy referrals
• Exercise apps and online resources