Giving up alcohol can be an uphill battle, but getting the help you need is the first and best step you can take.
Seeking professional help is so important and can be invaluable in developing the coping mechanisms needed to maintain a sober and fulfilled lifestyle. Many alcohol rehab UK centres promote physical activity and exercise as a key element of that recovery process, and it has so many benefits on physical and mental health that can aid staying on track.
Exercises recommended can very much depend on each individual, but even the more basic can have a huge impact. So, if you’re starting an alcohol free journey, here are five exercises you should consider…
Walking
Naturally, walking is one of the simplest, but actually one of the most effective exercises to add to your daily routine. It doesn’t need any special equipment and can easily be factored into your day. For example, you may just want to ditch the car for a few journeys, or you could be more structured and take daily walks in the countryside.
Benefits:
- Physical Health: It can strengthen muscles, improve cardiovascular health and improve all-round fitness.
- Mental Health: Reduces stress, while the rhythmic nature can be really meditative and alleviate any anxieties.
How to Get Started:
Start slowly and build up to longer walks. 20 to 30 minutes each day can be a great place to start, while choosing more scenic routes will certainly be more beneficial for your mental health.
Yoga
Yoga is recommended by many counsellors and professionals as it is naturally meditative as well as fantastic for managing stress and finding clarity within your thoughts.
Benefits:
- Physical Health: It’s an activity that’s so good for balance, flexibility, strength and aiding in any chronic pains, for example arthritis.
- Mental Health: Improves mood and helps find inner peace. It can also reduce stress, aid concentration and reduce cravings.
How to Get Started:
Start out with Child’s Pose, Cat-Cow and other basic poses and build from there. Even the most basic poses are hugely influential on our mind and bodies, and aim to have a yoga session around three times per week to really feel the benefits.
Running
Many people who have suffered from addiction turn to running and you see many people completely transform their life through it, running marathons, ultras and all manner of challenges. Of course, you’ve got to start small, though.
Benefits:
- Physical Health: Improves cardiovascular health, strengthens bones and muscles, helps with weight management.
- Mental Health: The endorphins released from running can help improve mood and reduce stress, providing a health outlet for releasing emotions.
How to Get Started:
Beginning with shorter distances at a manageable pace is an absolute must. There are options out there to help, with many running groups having beginner sessions, while the likes of Couch to 5k and Parkrun are fantastic, supportive communities to begin your running journey.
Strength Training
Moving away from the more cardio-based activities for a while, strength training will improve muscle strength, endurance and is really good for building a strong, resilient body.
Benefits:
- Physical Health: Muscle mass will improve as a result of strength training, alongside bone density, joint functionality and an improvement in metabolism.
- Mental Health: Boosts self-esteem and body image, as well as reducing anxiety as a result of increased confidence.
How to Get Started:
A good place to begin is with a personal trainer, but exercises like squats, push-ups and lunges all allow you to start small and build from. Aim for two to three sessions a week, focusing on different muscle groups each session.
Swimming
If you’re looking for a low impact exercise, swimming provides a full body workout that is gentle on the joints. It’s an excellent cardio-vasucular workout in which you really can go at your own pace.
Benefits:
- Physical Health: Improves cardiovascular fitness, as well as building muscle strength and enhancing flexibility.
- Mental Health: It’s a very calming and meditative exercise due to the rhythmic nature of swimming. The buoyancy of the water can also promote a real sense of tranquility.
How to Get Started:
Many gyms have swimming pools, while most towns will have a local leisure centre ideal for going down to and enjoying a few lengths. Alternatively, water aerobics classes can also be incredibly beneficial to physical and mental health.
