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:

 
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Nutrition in Recovery
Nutrition in recovery from substance use is essential because it helps the body and brain heal from the effects of addiction. A balanced diet provides the nutrients needed to restore energy, support mental health, strengthen the immune system, and improve overall well-being, help...
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
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Recovery Environment and Education in Nutrition, Exercise and Wellness Scan
The REENEW Scan Tour and Assessment Guide is a peer-reviewed tool that can be used for conducting environmental assessments at recovery centers to better understand facility needs and support sustainable health improvements.
 Lindsay, A., Heleman, N., Ferraris, J., and Helm, M. 2026, University of Nevada, Reno Extension, CM-26-01
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Substance Use, Recovery and Body Dissatisfaction
Body dissatisfaction is an aspect of body image that’s generally defined as having negative thoughts or feelings about one’s physical appearance. Such dissatisfaction results from a perceived discrepancy between their actual body image.
 Lindsay, A., Warren, C., and Ganim, L. 2024, University of Nevada, Reno Extension, FS-24-05
School-based prevention programs. In G.L. Fisher & N.A. Roget (eds.). Encyclopedia of Substance Abuse Prevention, Treatment, and Recovery (pp. 803-806)
The scope includes behavioral addictions such as eating disorders, gambling and compulsive shopping. Preparation of the profession is heavily featured in numerous articles on standards, training, ethics and professional organizations.
 Luna, N. (2009). In G.L. Fisher & N.A. Roget (eds.) 2009, Thousand Oak, CA: Sage.
Assessment of Changes in Stream and Riparian Conditions of the Marys River Basin, Nevada.
Stream and riparian managers must effectively allocate limited financial and personnel resources to monitor and manage riparian ecosystems. They need to use management strategies and monitoring methods that are compatible with their objectives and the response potential of each s...
 Newman, S., Swanson, S. R. 2008, Journal of the American Water Resources Association, 44(1), 1-13.