Exercise as Medicine

By JJ Biasucci

Master Trainer + Trauma Informed Substance Abuse Counselor 

As the scope and field of mental health and addiction treatment ebbs and flows between old dogmatic approaches, new fads, and big Pharma influence, it’s sometimes difficult to find a path that works, add the fact that we are all individuals and what works for some people won't work for others and it can create a bit of confusion.  

  Research shows it’s effective to have an integrated approach to therapy, cognitive-based, ie CBT or REBT, and involves a dialog between a therapist or psychologist and a group or individual, what often gets left out is the body. As modern healthcare reinforces the fact that the body and mind are one, treatment for individuals should reflect that. Exercise is important for regulating emotions and the nervous system, even simple movement without resistance can help us feel whole again.

Trauma gets stuck in the physical body and movement is often required to unlock and release them. Most treatment plans leave the body out of the equation, addressing only the mind.  CBT and talk therapy is very useful but I believe we need a holistic approach. Many recovery plans often start with medication as the answer, followed by talk therapy then a suggestion maybe to do some exercise. The truth is the less medication you use the easier it is in the long term to get “unstuck.” A well-organized exercise prescription can replace a lot of prescription medication. I'm not absolutely against the use of prescription medication, I understand it's easier to take a pill than it is to get off the couch suddenly and hit the gym, especially when suffering from severe depression but what if we had more psychotherapists and doctors with an understanding of mind-body medicine who could prescribe workouts, teach meditation and simple breath-work techniques along with therapy as an adjunct to medication?

Mind-Body Medicine is a tool you can add to our toolbox among other beneficial mechanisms for change, like cognitive therapy and prescription/herbal medicine. 

Our bodies and minds are profoundly interrelated. Our emotions are anchored in the body and integral to the autonomic nervous system which is the nerve complex that controls the involuntary actions of our internal organs, blood vessels, and glands. Emotional balance is mediated by the sympathetic and parasympathetic systems. The way we move or hold our bodies can inform us of our emotional states and are evoked in tandem with sensations. 

Neuropsychology tells us that our thoughts are governed by our emotions which are, in turn, grounded in our bodies, emotions being part of self-regulation (homeostasis).

Descartes famously wrote: 'I think, therefore I am'. However, following research into embodied cognition it is time to replace that claim with 'I move, therefore I think'.

 Movement is medicine? Yes, mind-body approaches are backed back science.  Yoga, Dance, Martial Arts, weight lifting, running all of it

More than 1000 articles addressing the psychological/mental benefits of exercise including sports have been recognized. 

 Some studies have shown that exercise was just as good at treating anxiety as meditation and cognitive behavioral therapy. Can you imagine how awesome the 3 together are?

As a human being trying to overcome my traumas and addictions,  I'm thrilled that this evidence exists.

As a trainer and recovery coach, it informs how I approach my clients and broadens my ability to help.

As a drug counselor, it makes up about two-thirds of my client’s treatment plans. I create complex exercises for my clients to get shredded and improve their mental/emotional state. 

Breathing exercises not only improve cardio but also decrease anxiety. I can prescribe a high-intensity exercise routine to obliterate depression while shedding unwanted pounds. Yoga for ADHD and all of the above. I box with clients who have Parkinson’s. A client who needs to replace a bad drug habit can replace it with a good fitness ritual.  As my clients progress, they notice their self-confidence and fitness levels go up and enhance the way they see themselves.

  Exercise a panacea!  Not exactly, too much of anything is bad for you, and working out improperly can get you hurt. A program that doesn't involve exercise is incomplete, but make sure to keep your doctor in the loop.

<<citation- NCIB Study:   Exercise has been suggested as an alternative approach in the prevention or treatment of AUDs (13–15). Physical activity is unique in the sense that it is available to people who may not have access to other forms of treatment, such as psychological intervention or medication.>>

<<citation  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424736/   Depression affects 5-10% of Americans and 15% of those end in suicide. Some case studies and anecdotes have shown exercise beneficial for schizophrenia patients.

 58 alcoholics participating in a fitness program exhibited significantly higher abstinence rates than did comparison populations.

Studies have shown exercise to improve IQ especially in children with mental retardation.

 Exercise may help improve and even prevent mental disorders; improving self-confidence, self-concept, cognition, or other psychological variables. The effects of exercise on anxiety have been attributed to diversion; social reinforcement; experience of mastery; and improved response to stress through reduced muscle tension, reduced heart rate, skin conductance; and catecholamine, glucocorticoid or lactate production.

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James Biasucci CASAC