Why Outdoor Exercise Can Play a Role in Recovery

Recovery is a lifelong journey that requires healthy coping strategies and the development of healthy habits. For many people, exercise, particularly outdoor exercise, can serve both as a coping strategy and a habit that enhances their overall well-being. Research supports this, with many studies showing higher abstinence rates for people who exercise and spend time in nature.

Benefits of Outdoor Exercise

Several specific benefits come from outdoor exercise and can increase your chances of recovery success.

Mood Boost

Being outdoors and exposed to natural light helps to restore your body’s circadian rhythm, which can help to balance your hormones and improve your mood. Exercise causes the release of endorphins in your body, which are natural mood boosters, so combining natural light and exercise can significantly boost how you feel. Exercise also increases the levels of serotonin and dopamine in your brain, which are neurotransmitters that regulate your mood.

Stress Reduction

Stress is often a trigger for relapse for those in recovery. Both exercise and being outdoors reduces cortisone, a stress hormone, in your body, thus reducing stress levels. The same mechanics of the mood boosting effects of nature and exercise also contribute to stress reduction. Because of this, many people in recovery use outdoor activities as a coping mechanism when they face challenges and feel stress. Even just
taking a 30-minute walk in nature can help you to relax.

Mental Well-Being

Many people with substance use disorders also suffer from mental health conditions like anxiety and depression. Much research shows that exercise can significantly reduce the symptoms of those conditions by stimulating serotonin and dopamine in the brain. Engaging in outdoor activities and exercise can also make you feel good about yourself, boosting your confidence and your overall mental well-being.

Physical Well-Being

Outdoor activity can certainly increase your physical well-being, which in and of itself can improve your mental well-being. If you feel good physically, your mood is better, your confidence is boosted, and you likely feel more motivated and energetic. Physical well-being is also a reward for adopting healthy habits, which can help to keep you on track in your recovery.

Replace the Bad with Good

One of the biggest challenges faced by people in recovery is that they find themselves with a huge gap in their life. During active addiction, you spent copious amounts of time using the substance, finding the substance, or spending time with others who were also using. When you stop using, therefore, you have a lot of time on your hands. Taking up an outdoor activity fills that gap by replacing an old, bad habit with a new, healthy habit. That activity can be what you look forward to rather than using substances.

Social Connection

In recovery, people often experience loneliness because they can no longer associate with people they used to drink or do drugs with. Engaging in an outdoor activity can allow you to connect socially with new people in a healthy environment. You may find new long-term friends who can even become part of your sober support network.

Mindfulness

Being outdoors promotes mindfulness, which means being in the present moment, only focusing on what you’re experiencing. This can help people in recovery stay away from negative thoughts and emotions.

Better Sleep

Being outdoors resets your circadian rhythm and exercise promotes relaxation, both of which can lead to better sleep. Much research supports this, particularly regarding the connection between exercise and better-quality sleep. With outdoor activities, you may find that your sleep-wake cycle is substantially regulated and improved.

Making Outdoor Exercise Part of Your Life

Making outdoor exercise part of your routine may seem like a big change, but it can provide great rewards. Here are a few tips on how to incorporate outdoor activities into your life.

Find Activities You Enjoy

Outdoor exercise doesn’t have to be a chore if you find an activity that you enjoy. Start by considering activities that you used to engage in before your addiction, or perhaps ones that you’ve always wanted to try. The possibilities are endless. You could take up an active sport such as tennis, or maybe swimming is more your speed. Other possibilities include:
• Running
• Biking
• Hiking
• Skiing
• Kayaking
• Roller blading
• Basketball
• Softball
The key is to make outdoor exercise fun.

Start Small

If the thought of taking up a new activity is daunting to you, you can start small. Try taking a walk or a run a few times a week or experimenting with different sports to see what you like. You may not know what you’re going to enjoy until you try. Once you find something that you like, you can gradually increase the amount that you do.

Create a Routine

To make outdoor exercise a regular part of your life, it’s important to establish a routine. Pick days and times that work for you and put them on your calendar. If you’ve chosen a sport that you can only do a few times a week, consider taking a walk onto your free day schedule.

Find a Partner

Sometimes companionship can make activities more enjoyable, so you might want to consider finding a partner who will engage in outdoor activities with you. You can walk, run, or play tennis together, or learn a new sport. You could also find a team or league to join. Even if your activity is hiking, you can find groups that do hikes together. It’s a great way to find new friends who will engage in healthy activities with you.

Enjoy the Rewards

Once you’ve started, be sure to savor the rewards. After your exercise or activity, you should feel good, both physically and mentally. Always take a moment to acknowledge and enjoy that feeling. That should keep you coming back for more.

In Closing

Recovery is a journey, and you have to stay focused on the positive things that you can do for yourself. Outdoor exercise can be one of those things, providing a host of benefits that can play a significant role in your success. Over time, those benefits will increase, at the same time increasing your self-esteem, confidence, and overall well-being.

Keep in mind, though, that you still need to keep other recovery activities, such as support group meetings, a part of your routine. If you need assistance with maintaining your recovery, Bridges of Hope can provide you with help and resources. Your success in recovery is our priority.