Exercise changes brain chemistry and helps prevent relapse.
Your brain on exercise
Even a small amount of daily exercise can change and strengthen your brain and “re-wire” it to diminish cravings. This is due to the re-balancing of concentrations of pleasurable neurotransmitters, including:
- Dopamine
- Endorphin
- Serotonin
Stay stopped by adding routine exercise to your daily life.
Just like any other habit, repetition reinforces the behavior – good or bad. Exercise not only helps you stay in recovery, it also has the obvious benefits of weight and disease management, delivering an overall sense of well being, and looking and feeling better!
Exercise Plans (basic)
Below are ideas for those who haven’t yet started exercising (Beginner/LIGHT), and for those who are already in shape (In Shape/MODERATE). Each contains 4 key components:
Beginner- LIGHT | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
---|---|---|---|---|---|---|---|
Warm up (5 minutes) |
Walk, dynamic stretching | rest | Walk, dynamic stretching | rest | Walk, dynamic stretching | rest | rest |
Aerobic (15 minutes) |
Brisk walk | rest | Cardio equipment | rest | Hike, bike, or swim | rest | rest |
Strength (10 minutes) |
Calisthenics | rest | Upper, lower body weights | rest | Resistance training | rest | rest |
Cool down (5 minutes) |
Walk, stretch | rest | Dynamic stretching, walk | rest | Dynamic static stretching | rest | rest |
In Shape-MODERATE | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
---|---|---|---|---|---|---|---|
Warm up (10 minutes) |
Walk, easy jog/cardio, stretching | Walk, easy jog/cardio, stretching | Walk, easy jog/cardio, stretching | Walk, easy jog/cardio, stretching | Walk, easy jog/cardio, stretching | rest | rest |
Aerobic (30 minutes) |
Walk, easy jog/cardio, stretching | X-country run, hike, bike, or swim | Walk, easy jog/cardio, stretching | X-country run, hike, bike, or swim | Walk, easy jog/cardio, stretching | rest | rest |
Strength (20 minutes) |
Weights, chest, back, legs | Weights, shoulders, arms, abs | Calisthenics, resistance, Pilates, yoga | Weights, chest, back, legs | Weights, shoulders, arms, abs | rest | rest |
Cool down (10 minutes) |
Walk, stretch | Walk, stretch | Walk, stretch | Walk, stretch | Walk, stretch | rest | rest |
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