People who reject the idea of making New Year’s resolutions recognize that you don’t have to wait until January to make a change. Yet, there’s just something about the feeling of a clean slate that comes with turning the calendar over into a new year. So here we are, standing squarely in the month of January, a “new beginning.” The most common resolution that consistently tops the list is the commitment to a healthier lifestyle, which is especially important for people in recovery. While there are various ways to achieve this, two of the most transformative and rewarding choices are incorporating regular exercise and better eating habits into our daily routine.

Let’s explore the benefits of exercise and healthier nutrition, tips for getting started, and how to stay motivated throughout the year.

The Benefits of Exercise and Healthy Eating

1. Physical Health: Regular exercise and healthy eating habits are cornerstones of physical well-being. They help to maintain a healthy weight, improve cardiovascular health, and boost the immune system. Even small changes like committing to a daily brisk walk or drinking more water throughout the day can contribute to overall vitality and longevity.
2. Mental Well-being: Exercise and healthy eating habits play crucial roles in mental health. Physical activity releases endorphins, the body’s natural mood lifters, reducing stress and anxiety. Healthy eating habits like reducing your intake of caffeine, sugar, and processed foods will boost your mood and enhance cognitive function by improving memory and concentration. Improvements in mental well-being are especially important for people in or seeking recovery because substance use is often related to poor mental health.
3. Increased Energy Levels: Regular physical activity improves the efficiency of the cardiovascular system and enhances the delivery of oxygen and nutrients to tissues, leaving you feeling more energized and alert. An improved diet can also remedy the sluggish feeling that comes with eating foods that lack the fiber and nutrients needed to give you energy and keep your digestive system functioning properly.

Getting Started

1. Set Realistic Goals: Begin with achievable goals. Setting realistic goals will help you stay motivated and build confidence in your ability to stick to a routine. Small consistent changes have a more positive impact than big changes that don’t last. So, rather than signing up for a CrossFit membership, commit to something you are more likely to sustain like going for a 30-minute walk every day. Once you are in the habit of exercising, you can gradually increase the intensity of your workouts. The same goes for food. Although you may be inspired to make dramatic changes to lose weight this year, take it slow and steady. Commit to replacing one “unhealthy” habit with one healthy one. For instance, commit to replacing soda with water or commit to adding a salad to your dinner each night. These small, doable changes are more likely to put you on a lasting path to a healthier lifestyle.
2. Choose Activities and Food You Enjoy: Exercise doesn’t have to be a chore. Healthy food can be delicious! Find activities and foods that bring you joy so you won’t feel deprived of the comfort that junk food and inactivity can (falsely) provide. Enjoying your workouts and healthier eating habits increases the likelihood that you’ll stick with them over the long term.
3. Create a Plan: Incorporate exercise into your daily routine by scheduling specific times for workouts. Treat these appointments with the same level of importance as other commitments to ensure consistency. And start food planning. Keep your kitchen stocked with ingredients for easy, healthy recipes so you don’t find yourself feeling “starved” and reaching for junk food.

Staying Motivated

1. Find a Workout Buddy: Having a workout partner can make exercise more enjoyable and provide mutual motivation. Whether it’s a friend, family member, or colleague, having someone to share the journey with can make a significant difference. There are lots of free opportunities to exercise and have fun with other people in recovery in the Twin Cities:

• The Phoenix offers free fitness classes at FitHaus in Long Lake on Fridays at 5:30 pm and Sundays at 9 am.
• Los Campeones St. Paul trainer Ben Carlson offers a free strength circuit class for anyone in recovery on Mondays and Fridays at 1 pm (Eaton Street location).
• Free indoor soccer on Monday evenings from 5-7 pm at Ninth Street Soccer and Coffee in Minneapolis.
• Free indoor rock climbing at Vertical Endeavors in Bloomington on January 13th from 5-8 pm.

2. Mix It Up: Variety is the spice of life, and the same holds true for exercise and food. Keep things interesting by incorporating different types of foods and workouts into your routine. This is going to require that you get out of your comfort zone and try new things. You can do it!
3. Celebrate Milestones: Acknowledge and celebrate your achievements along the way. Whether it’s completing a certain number of workouts, reaching a weight loss goal, giving up fast food, or mastering a new exercise, recognizing your progress will keep you motivated.

As we embark on a new year, let’s embrace the opportunity to prioritize our health and well-being. Exercise and nutrition are powerful tools that not only transform our bodies but also enhance our mental and emotional resilience. By setting realistic goals, choosing enjoyable activities, and staying motivated, we can make exercise and healthy food choices an integral part of our daily lives, leading to a happier and healthier year ahead. Cheers to a stronger recovery in the new year!

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Nell Hurley has been in recovery from addiction since December 27, 1997. As a trained life coach, recovery coach, and certified personal trainer, Nell combines fitness and life coaching with other recovery support strategies to help people overcome substance use challenges. Hurley is the owner of Hurley Health Coaching, where she works one on one with individuals who are seeking to make a change and/or improve their health. You can find her at www.hurleyhealth.net.

Last Updated on January 16, 2024