A woman running.
  • Build Back your Body
    Regular physical activity strengthens your heart, improves overall health, and helps repair damage caused by substance use.
  • Move Your Mood
    Being active can improve your mood and help ease feelings of depression and reduce stress and anxiety during recovery
  • Connect and Cope
    Group activities reduce isolation and foster supportive relationships while providing a healthy way to cope
  • Find activitiesyou enjoy-everything counts
  • Focus on consistency, not intensity. Regular movement matters more.
  • Start Small-Even 5 minutes of movement counts and can build momentum
  • Build activity into your day Take the stairs, park fartheraway, or stretch during breaks

Move more

  • Physical activity can improve sleep, strengthen your heart, support your immune system, and increase our energy while reducing daily fatigue 
  • Physical activity can improve focus, memory, and decision making for better recovery choices
  • Physical activity can help reduce cravings and lower the risk of returning to substance use
  • Exercise can help you better manage strong emotions like anger, frustration, or irritability
  • Regular movement can reduce stress, anxiety and depression, which are common triggers for substance use
  • Reaching physical activity goals can build confidence and help you feel better about yourself

Cardiovascular exercise (or cardio) includes activities
that raise your heart rate and breathing

  • Helps reduce cravings and improves emotional regulation
  • Improves sleep, energy, and overall health whilecreating positive dailystructure—supporting long-term recovery
  • Boosts mood naturally and self-esteem by releasing endorphins and other “feel-good” brain chemicals that help reduce stress, anxiety, and depression

Weight bearing exercises are activies that work against gravity and strengthen bones and muscles by making them support your body weight

  • Rebuilds physical strength and endurance that may have been lost during substance use
  • Supports stronger, healthier bones by improving bone density
  • Improves balance and coordination, which can help reduce risk of injury
  • Sit Less: Limit screentime such as phones, television and computers 
  • Move More: Take the stairs or stretch during commercial breaks
  • Improve Balance: Try balancing activities like Tai Chi or even dancing
  • Build Strength: Try activities like lifting weights, doing planks or yoga
 
Lindsay, A. and Heleman, N. 2026, Physical Activity in Recovery, University of Nevada, Reno Extension

Extension Associated Contacts

Anne R. Lindsay
Anne R. Lindsay
 

Also of Interest:

 
Women running in a gym playing a game.
Basket Battle
A fast-paced, team-based activity where participants race against the clock to collect balls from the opposing team’s basket and return them to their own. This challenge promotes movement, focus, teamwork, and friendly competition in a fun and engaging format.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
A group of people playing volleyball on beach.
Beach Ball Basketball
A fun, light movement activity where participants gently toss and catch a beach ball while engaging in simple coordination and teamwork. This challenge encourages focus, connection, and low-impact physical activity in an easy, approachable way.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Hands reaching up towards a balloon.
Boop the Balloon
A light, movement-based activity where participants keep a balloon in the air by gently tapping (“booping”) it without letting it touch the ground. The goal is to stay present, engage in safe physical movement, and maintain focus while working individually or together.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Women demonstrating what a crab walk is with feet and hands on floor belly up.
Crab Walk Soccer Lindsay, A, and Heleman, N. 2026, University of Nevada, Reno Extension
Three women with their hands up to the sky.
Do As I Did Challenge
This activity challenge is a great way to encourage engagement, focus, and gentle social connection through simple, hands-on play.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
 

Associated Programs

freedom

Healthy Living, Sustainable Recovery

Program teaches nutrition and healthy lifestyles that address weight and energy concerns in women with substance abuse issues.