Lindsay, A. and Heleman, N. 2026, Physical Activity in Recovery, University of Nevada, Reno Extension

 

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
 
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Learn more about the author(s)

Anne R. Lindsay
Anne R. Lindsay
 

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