We all know about the physical benefits of exercise, but what’s more important – especially for those in recovery – is how it makes us feel. Although working out can be uncomfortable at first, you will start to experience things like decreased anxiety and depression, better quality sleep, and a positive sense of well-being. Fitness is medicine and with the right dosage, it can yield amazing results. Fitness in recovery Day One is just the start of your fitness journey, so stay open minded and do not measure your progress by what the scale reads.
Have fun and be better than you were yesterday!
Fitness in Recovery Day One: Daily Workout Routines From a Personal Trainer
I’m Trevor, the personal trainer at Morningside Recovery. I’ll be guiding you through daily workout routines. It’s important to push yourself, but you should also know your limits. Always wear closed toed shoes, eat whole/nutritious foods throughout the day, and make sure to stay hydrated! Let’s get started with Day One of fitness:
Part One: Stretching
Spend 5-10 minutes stretching before jumping into your workout. Stretching and improving flexibility increases blood flow to your muscles, decreases your risk of injury, and improves your performance.
Interlock your fingers behind your back and push your arms straight and knuckles towards the ground while maintaining an upright torso. Hold for 30 seconds.
Floor Shoulder Stretch
Lie on floor face down with your arms extended out to your sides and your palms facing down. Slowly roll your body to the right side while keeping your right arm glued to the floor. Hold for 30 seconds then repeat on the left side.
Box Stretch
This is one of my favorite movements for improving shoulder mobility. Kneel down in front of a box and place your wrists on the edge of it. Slowly walk your knees back and with straight arms try to touch your nose to the floor. Hold for 30 seconds.
Part Two: Strength
Do five sets of 10 reps (repetitions) for each strength building exercise. Modify positions and reps when needed.
Push Up
If you cannot yet perform a full push-up where your thighs and chest hit the ground then start off by doing a push-up against the wall or a bench. Keep your elbows tucked in towards your body and tighten your core throughout the movement.
Body Weight Row
This movement can be performed on a bar or with suspension straps. Just like the push-up keep your core tight and don’t allow the hips to drop towards the floor.
Burpee
Stand with your feet together and then place your hands right in front of your feet. Kick your feet back so that you are in the push-up position. It’s okay to “worm yourself” to and from the floor instead of trying to do a standard push-up, just make sure your chest and thighs hit the floor. Jump back to your feet then do a small hop and clap your hands of your head.
Part Three: Cardio
Spend 15-30 min doing a physical activity of your choice. Jog on the treadmill, play a sport, take the dog for a walk, or go for a swim. The point is to keep your heart rate up and enjoy the activity you choose to do.
Morningside Recovery Treatment
Before you can get started with Fitness in Recovery Day One, you have to start your addiction recovery journey. Morningside Recovery is a premiere addiction treatment center that offers addiction treatment services and mental health rehab programs. If you’d like to learn more about our facility, call us today at 855-631-2135.
