By Becky McBoom

It’s no secret that exercising can help us fight our alcohol cravings by reducing the stress, anxiety, anger, and sadness that leads many of us to drink in the first place. It can also improve our sleep and confidence, thereby reducing our need to rely on alcohol for these two things.

In a 2022 study published by John Wiley & Sons Australia, Ltd, “most participants reduced their alcohol consumption, both in number of drinks per occasion and number of days drinking per week” by incorporating aerobic exercise and yoga into their routine. Another study of 140 participants showed that “individuals with alcohol use disorder participating in a short, 12-minute burst of aerobic exercise reported reduced urges to drink alcohol, as well as reductions in negative mood states and anxiety”. Our friends at Oar Health even list exercise as a natural way to curb alcohol cravings on their website, as “a survey of academic research on exercise and AUD has generally shown a correlation between physical activity such as cycling, running or other aerobic activity and reduced alcohol cravings or alcohol consumption”. 

The best part about this is that you don’t have to become an Olympic level athlete or complete a triathlon to reap the benefits of exercise. Even a brisk 15 minute walk or a short yoga routine will trigger our brains to increase the production of endorphins, which are natural feel-good neurotransmitters. The release of these endorphins makes it easier to handle our negative emotions without leaning on alcohol. After a game of pickleball, a swim, or a hike with friends, you may find that the day’s stresses seem less prominent.

Here are some tips for incorporating more movement into your life:

1. Exercise with a friend. Recruit a friend or family member to exercise with you! You can exercise together, or just both commit to exercising individually on the same days. Having someone else hold you accountable can help give you the boost you need!
2. Make it fun. Choose types of movement that excite you! You will be more motivated to stick to an exercise regime if it brings you joy. 
3. Keep it reasonable. Commit to a type and duration of exercise that is realistic for you. If you want to move your body for 30 minutes a day, but can’t commit to doing all 30 minutes at once, break it up into three 10-minute segments. If it’s not realistic for you to commit to jogging, commit to walking.

In today’s activity, you will be asked to start small with something like stretching or a walk. In the meantime, check out this article from Healthline on how to start exercising.