7 Home Exercises to Help With Addiction Treatment During Social Distancing

The current pandemic situation means that we have to deal with new realities. For people in the middle of addiction treatment in Vancouver, this means finding new ways to stay focused on recovery. One such method is exercise. There are various exercises that can help you keep your addiction treatment process running smoothly.

Due to the novel virus that is currently in full swing, the Canadian government has enacted lockdown protocols. These lockdown protocols include a stay at home order, social distancing measures and self-isolation where necessary. In essence, if you are not an essential worker, you are going to be spending a lot of time at home. This is where our list of exercises for people in addiction treatment becomes useful.

For many people, cabin fever is setting in, the goodies and chocolate supply is running flow. If you are a TV person, the probability is high that you have finished watching most shows on Netflix. The bad news is that you can’t attend a yoga class or use the gym due to social distancing. However, you don’t have to panic.

There are helpful exercises recommended by professional addiction treatment experts in Canada. This is going to the centrepiece of this blog. We will discuss exercises that will keep you fit and focused on your addiction recovery journey. Keep reading for all the information you need.

Why Exercise is Recommended for People in Addiction Treatment

Just like any other individual, if you are getting addiction treatment services in Vancouver, you need to stay fit. Exercising as a physical activity boosts cardiovascular health, strengthening the lungs and the heart in the process. With that, you are guaranteed the increased circulation of oxygen and blood to all the parts of your body. 

In the same vein, healthy blood circulation equals increased brain function. With exercise, you will enjoy improved functioning in a variety of areas including creativity, memory and learning. Consequently, the risk of depression is reduced drastically.

With the COVID-19 pandemic in full swing, it is easy to become overwhelmed by feelings of anxiety and uncertainty. If left to roam, these feelings can lead to depression — a situation that is unpleasant for someone in addiction treatment. So, let’s get that blood pumping!

Related Article: Practical Tips to Avoid Alcohol during Social Distancing

The Exercises for a Great Workout During Self-Isolation

The following exercise routines are recommended for those in addiction treatment since they can be conducted at home. In fact, you don’t need equipment of any kind to carry out these exercises. 

Before we go into details, remember to take it easy if you have been inactive for a long time. None of these exercises should be painful. Therefore, if you are experiencing any pain while doing them, stop immediately.

Deep breathing

Before you start any of the other activities on this list, start out with a simple breathing exercise. Deep breathes will help you get your body psyched up for the physical activity that is to come. To do this:

  • Breathe in fully to your belly, then chest 
  • Slowly breathe out, moving from your chest to the belly
  • Start out with 10-30 deep breathes

 

Jumping jacks

Jumping jacks are a simple cardio exercise designed for those without any equipment. As a cardio routine, it is effective for the heart. It gets the blood pumping and helps you break a sweat. Even if you are getting treatment from addiction services in Vancouver, remember to take it easy. Find your fitness level and start from there. 

  • From a standing position, jump and land with your feet away from your shoulder width.
  • While jumping, raise your arms above your head
  • For extra ginger, you can clap your hands above your head
  • Repeat 10-30 times

Planks

Planks are a simple exercise that strengthens the core. A tight core almost always means a flatter stomach. For those in addiction treatment, a tight core can do wonders for self-esteem and body confidence. This is one of the benefits you can enjoy by incorporating exercise in your addiction recovery journey.

  • Lie on your stomach keeping your forearms parallel.
  • Be sure to firm up your back and belly, creating a stable core.
  • Avoid rounding your shoulders by squeezing your shoulder blades together. Just imagine that you are hugging your body in.
  • Don’t raise your hips higher than your upper back.
  • Be sure that your hips don’t sag lower than your upper back. Keep it level.
  • Take slow breaths while you are in this position.
  • Hold this position for at least 20 seconds, working your way to your limit.

Bodyweight squats

Squats are designed to keep your legs as strong as possible. In addition, it contributes to ankle, knee and hip mobility. It’s a great exercise for those looking to improve mobility while in addiction treatment.

  • Stand with your toes pointing forward 
  • Spread your knees apart depending on the extent of your mobility.
  • Descend while pointing your knees forward and looking straight ahead to maintain spine alignment.
  • As you start rising up, squeeze inwards with your inner thigh muscles. This has the added effect of stabilizing your hips.

Start out with 10 squats. Over time, you can increase the number of reps. It all depends on how comfortable you feel.

Push-Ups

For those in addiction treatment, upper body strength can be crucial. This is because it is necessary for the integrated control of the whole body. The push-up is a simple exercise for this social distancing period. You don’t need any equipment and can quickly learn the process.

  • Lie down, supporting yourself with your hands and toes
  • Make sure your core is engaged and that your hands are wider than your shoulder width.
  • Slowly lower yourself, squeezing your shoulder blades in.
  • Then, slowly lift yourself up.
  • While rising, push your shoulder blades away from your spine.

5-15 reps is a good start for your first set. With time, you should be able to work yourself up to higher figures. 

Lunges

For those in addiction treatment, it is important to find exercises that will keep you moving around. Lunges is a great exercise to achieve this effect. In fact, most addiction treatment professionals recommend this exercise because it boosts balance and mobility.

  • Keeping your core engaged, take a huge step forward.
  • Be sure to push your knee forward as far as you can. Do this while making sure that your front heel doesn’t leave the ground.
  • Simultaneously, lower your hips without letting your following knee touch the floor.
  • Pushing strongly with the heel of your front foot, come back to a standing position.
  • Set a distance for yourself depending on how strong you feel.

 

Side planks 

Side planks are an exercise designed to help strengthen the sides of your core. Addiction treatment experts recommend this exercise because it helps develop overall stability.

  • Lie on your side keeping a supporting arm perpendicular to the ground.
  • Stretch the other hand toward the ceiling 
  • Be sure that your body is in a perfectly straight line.
  • Don’t raise your hips up into the air. Also, make sure that they don’t sag.
  • Be sure to breathe slowly and steadily 
  • Hold the position for 20-40 seconds 

Related Article: Ways a Recovering Addict Can Reduce Stress

 

Stay Healthy Even With Social Distancing

Home workout exercises will help those in the middle of addiction treatment stay fit and focused on their goals. However, in addition to physical health, it is important that you keep your mental health in check. Addiction Healing Centre has taken effective steps to remain open during the COVID-19 pandemic. If you need therapy, professional addiction treatment and other services, call us today via 888 508 9802. Our experts are more than happy to help!

Where to Get Help When You Need to Stop Substance Abuse?

Quitting weed is one of the most daunting and challenging realities in an addicted person’s life. Canada is facing one of the most enormous problems on substance abuse and marijuana is in the top 3 list for the most commonly misused drug of choice. Weed offers numerous medicinal benefits but when used in an excessive manner or in a way other than its original medicinal purpose, it becomes an addictive, harmful substance. Both young and old are at risk of weed addiction and when it takes over, your life changes for the worse.

There are various sources where to get help if you or someone you know is struggling with substance abuse. There are resources that could answer your questions or give you advice and hands-on assistance. Canada offers various initiatives to address the pressing issue of addiction and dependence on alcohol and drugs. It is one of the ways on how the Canadian communities are bouncing back to a much healthier and safer lifestyle.

Where to Get Help Now?

Government-funded rehab and treatment facilities are usually community-based so that you can contact the center nearest you. Different provinces and territories have their own substance abuse facilities and treatment centers from Alberta to British Columbia to Manitoba. Other national helpline resources are also accessible in New Brunswick, Newfoundland and Labrador, Northwest Territories, Nova Scotia, Nunavut, and Ontario. Prince Edward Island, Quebec, Saskatchewan, and Yukon also have their substance abuse initiatives and recovery programs.

National Help for Substance Abuse Treatment

The frightening and mind-boggling effects of drugs and alcohol abuse have altered the different aspects of the Canadian communities. Thus, it is imperative that you know where to get help in order to put an end to the enormous problem of drugs and alcohol. Here are some of the national help resources available today:

Centre for Addiction and Mental Health

Considered as the largest teaching hospital in Canada, CAMH is advocating the treatment for mental health and addiction. They provide a venue for substance addicts and dependents as well as professionals that specialize in this field and those who need a training ground for their chosen profession in addiction therapy and others.

Canadian Centre on Substance Abuse

The center offers services and leads the initiatives to reduce alcohol and drug impact on society. The facility offers a wide array of treatment and recovery program that focuses on various fields such as alcoholism, cocaine addiction, and so much more.

Kids Help Phone

The only information service and counseling resource in Canada is available for youths and children that require immediate, confidential, and anonymous support. Callers can access the toll-free and bilingual hotline that operates round the clock, 365 days a year. 

Centre for Youth Crime Prevention

The Royal Canadian Mounted Police Youth Centre for Crime Prevention is the founder of this drug awareness program. The center is organized in order to address certain drug and alcohol problems and stop crimes that are related to addiction and substance dependence.

Canadian Assembly of Narcotics Anonymous

The national committee has various members from NA regions in the country. The primary objective of the group is to address the growing issue of substance abuse and make sure that addicts have the opportunity to experience recovery and discover how it is done through Narcotics Anonymous.

The problem with drug and alcohol abuse is a growing and dynamic issue in Canada but the matching initiatives are taken to make sure that it does not balloon into something unmanageable and out of control. Substance addicts and their families are given the sources where to get help and get it upfront.

Quitting Weed? These Unbelievably Great Tips Will Make You Stop!

Quitting weed is one of the most daunting and challenging realities in an addicted person’s life. Canada is facing one of the most enormous problems on substance abuse and marijuana is in the top 3 list for the most commonly misused drug of choice. Weed offers numerous medicinal benefits but when used in an excessive manner or in a way other than its original medicinal purpose, it becomes an addictive, harmful substance. Both young and old are at risk of weed addiction and when it takes over, your life changes for the worse.

Quitting Weed – It’s Now or Never or Better Luck Next Time

The most important thing you need to know about quitting smoking cold turkey is that it is not for everyone. There are success rates but there are also numerous others that tried and failed. The important thing is that if you think that this is the right method for you to stop your nasty habit, never stop trying or give up on yourself.

Once you decided to quit smoking weed, your journey towards treatment and recovery finally starts. There are marijuana addicts that try but fail and some are brave or supported enough that they try again. Quitting weed is not a matter of doing it and if you don’t succeed, you would not have any more chance of doing it the right way next time. Recovering from weed addiction takes a lot of self-control, commitment, and the genuine resolve that you want to drop the habit once and for all. 

How do you stop smoking weed and not look back?

There are various methods that weed addicts could use in order to finally put an end to this destructive and oftentimes fatal addiction.

  • Quit Slowly and Gradually

Give yourself time to undergo the transition but make sure you don’t become complacent or procrastinate on your treatment. Set a date and give yourself around a month or so. It is highly recommended to seek professional help if you really want to start and stay with the treatment process. 

  • Plan Out and Organize

Quitting weed the gradual way doesn’t mean that you would entirely stop the habit on your scheduled date. Carefully plan out what you would do such as reducing the amount you use a day in order to gradually and surely wean yourself off the habit completely. 

  • Keep Yourself Busy

Keeping yourself preoccupied with more productive activities is one of the best ways to quit weed. You can do a hobby such as going outdoors like climbing, running, and walking. Reconnect with friends, family, and other people in your social circle before weed isolated you from everyone. Take your time and do things that would basically take your mind off the craving to smoke weed again.

Some people can easily stick to their chosen time and date to quit. Cold turkey, the sudden or abrupt way of quitting has got its own share of daunting and difficult aftermaths. Most Canadians are seeking help to stop smoking and going cold turkey requires more than just your initial resolve to do it. You need to have a strong and deep conviction and self-control to do it, stick to it, and make it with no help or professional assistance at all.

Quitting Weed Cold Turkey

This is an entirely different approach because unlike the gradual method, you are stopping the habit in an abrupt and sudden manner. It’s a harsh way to stop and it’s undoubtedly harder but quitting cold turkey is definitely a great way to finally stop your addiction. You need all the support you can get on top of an iron will to do it.

Quitting weed gives you back your life and restores whatever is lost when the addiction took over the wheel. There are numerous support groups and treatment programs available for recovery from weed addiction. All you have to do is say you quit and find help now.

How to Quit Smoking Cold Turkey? You’ll Think These Things Really Happened!

One of the most pressing issues in Canada is substance abuse and excessive smoking which has resulted to numerous health problems and lifestyle changes. The effect is not only on the person that smokes but to those around that individual as well. There are issues of second-hand smoke, strained relationships, and affected social skills due to the effects of smoking. Thus, it is imperative to answer some vital questions such as “how to quit smoking cold turkey?”

How to quit smoking cold turkey and really do it this time?

The most important thing you need to know about quitting smoking cold turkey is that it is not for everyone. There are success rates but there are also numerous others that tried and failed. The important thing is that if you think that this is the right method for you to stop your nasty habit, never stop trying or give up on yourself.

Some people can easily stick to their chosen time and date to quit. Cold turkey, the sudden or abrupt way of quitting has got its own share of daunting and difficult aftermaths. Most Canadians are seeking help to stop smoking and going cold turkey requires more than just your initial resolve to do it. You need to have a strong and deep conviction and self-control to do it, stick to it, and make it with no help or professional assistance at all.

It’s Worth the Try

How Yoga can Lead the Way to Recovery

How does yoga for addiction recovery do it? Here are the five ways yoga can help overcome addiction and prevent relapse, too:

The steps on how to quit smoking cold turkey are arduous and downright demanding, however, there are also other ways of quitting such as through medical treatment, counseling, and support groups. When you want to start quitting and bouncing back to a healthier, happier life, then you must know the following:

Do your Checklist

List down the pros and cons of smoking and be honest with this one. Examine what is happening with your life and see the numerous benefits if you quit smoking and keep it that way. List the activities that you can do as alternative to smoking or to take your mind off the urge or cravings. You can do outdoor activities such as walking or running or other things of your liking just to get smoking out of your mind.

Avoid the Triggers

One of the best ways on how to quit smoking cold turkey is to avoid what triggers your habit in the first place. Shy away from the things that could trigger your cravings for cigarette such as when you drink coffee. Instead of the usual cup of Joe, you can try water or tea and other beverages that are not associated to smoking. 

How to quit smoking cold turkey? The ways are quite diverse and innumerable but they are all worth it, no matter how hard and seemingly impossible the task may be. Smoking is a serious problem in Canada and the initiatives taken to put an end to this unhealthy and despicable habit may seem not enough. The change should genuinely come from the smoker in order to have authentic results.

5 Ways Yoga for Addiction Recovery Can Help

Getting over an addiction can take a lot, but yoga for addiction recovery promises may just be what you need. How does one even start the process of recovering from an addiction? Some say that submitting one’s self to therapy could help. But what therapy should you try?

With millions of people battling different types of addiction, various therapy programs are available to help. One of the most common and most accessible therapies to try is yoga. Experts say that the calmness in meditation helps clear the head and suppress the cravings for drugs. There are a number of yoga therapies that recovering addicts can try. 

Mindfulness, meditation, and yoga, all can provide helpful tools to overcome addiction. Yoga is a combination of meditation and exercise. It helps clear the mind and you can practice what is considered as non-judgmental attention to the problem at the moment. 

Related article: Can Yoga Help in Addiction Recovery?

Can Yoga Really Help in Addiction Recovery?

Although it may seem as if yoga is just about putting yourself in a particular position and keeping it that way for a few minutes, there’s more to it than meets the eye. Several studies show that moderate to high-intensity exercises, including mind and body exercises like yoga for addiction recovery help attain sobriety. 

Such exercises also help reduce feelings of anxiety and depression. Both feelings are symptoms that often trigger a relapse for a recovering addict. HALT is an acronym that represents the four triggers of relapse: Hungry, Angry, Lonely, or Tired. Yoga involves both the mind and the body.

Yoga has been helpful to people who are recovering from their alcohol dependence and even to those who have a problem with their drug dependence. Meditation and yoga are helpful for those who are determined to quit smoking cigarettes as well. 

Mindfulness programs including yoga help with substance abuse. In fact, some studies show that sitting meditations are more effective than the 12-step program and psychoeducation in lowering the risks of relapse. Mediation is done through yoga exercises that target the primary symptoms of substance abuse including impulsiveness, cravings, and negative reaction to stress. 

How Yoga can Lead the Way to Recovery

How does yoga for addiction recovery do it? Here are the five ways yoga can help overcome addiction and prevent relapse, too:

Reduce anxiety and stress

Feelings of anxiety and stress often trigger substance abuse. Yoga for addiction recovery helps create the capacity to be aware of the stressful situation and observe a difficult situation. Doing yoga helps a person relax, reduce their feelings of stress and anxiety. With mindfulness, you will be able to better deal with your emotions and have enough room in you to sort them out. Yoga exercises help lessen the pressure you put on yourself. 

Related article: Benefits of Yoga for Addiction Recovery and How to Get Started

Reduce cravings

Cravings to feel free from all the emotional and psychological baggage is another strong indicator of a possible relapse. Over time, mindfulness has been found to help reduce the cravings. Recovering addicts experience situations that trigger negative feelings that they find difficult to assess. Mindfulness puts a person in charge of his feelings as well as his cravings. The longer you practice mindfulness, the fewer cravings you’d feel. If you are trying to quit smoking, being mindful helps you crave less for it than those who don’t practice mindfulness at all. 

Improve focus 

Addiction makes people do things in patterns. Those recovering from addiction could better understand these patterns through mindful attention to details. When you are in control of your feelings and thoughts, you’ll be able to identify triggers to a possible relapse and substance use. Yoga and meditation help you focus on practices of self-reflection. It is the kind of awareness that does not require you to give a reaction. This means that you’d be able to notice the uncomfortable feelings without the urge to react to them or try to escape them. 

Improve mood

Negative feelings often put a person in a negative mood. Sadly, a person who’s trying to recover from their addiction would often feel the need to avoid such negative feelings. It is not the negative feelings that push them back to their addiction. Rather, it is the desire not to feel these feelings that play a significant role in a possible relapse. Breathing exercises and various forms of yoga prove to help improve the mood people are in. When you find yourself in a much better mood, you won’t have to worry about slipping off your addiction recovery wagon. 

Encourage positive outlook

Perhaps the most important part of mindfulness is that it is a practice that encourages a kind attitude to the self and towards others. It is the kind of mindset one needs as it promotes recovery and healing. Mindfulness practice in meditation and yoga helps you learn to accept the reality you are in without judgment or criticism. 

A sound mind also keeps you from blaming yourself or anyone of your current situation. It gives you the ability to be compassionate and generous towards yourself. It will allow you to live at the moment without feeling the burden of the past or the pattern of mistakes you may have made. When you have a sound mind, the expectations and criticism of other people won’t matter that much. 

Takeaway

So, can yoga for addiction recovery really help? Definitely. A lot of recovering addicts have found help in practicing yoga. There are mindful programs focused on those who want to quit smoking, among others. Perhaps what these programs are all aimed at doing is reminding the recovering addicts that there is hope. One day, they’d be able to overcome their addiction. 

It is fairly easy to say that help is available. All that one needs to get started is to accept the help and everything else will fall into place. Whether it is yoga therapy you choose or another form of therapy, the goal is to get over the addiction. Focus on the goal and all will be well. You will find yourself in a better place, without the cravings and at no risk for relapse.

Contact Addiction Healing Centre today!

Related article: Can Exercise Help in Drug Addiction Recovery?