Achieving substance use goals — such as reducing the amount of alcohol you drink or quitting smoking — can be challenging. However, adding regular movement and exercise into your approach can provide significant support. Exercise offers many benefits to your mind, body, and social wellness that can help in managing, reducing, or quitting substance use.

Here’s how staying active can make a difference in reaching your goals.

Substance use can harm your body and cause issues such as heart problems, a weakened immune system, and poor muscle tone. Regular physical activity can address these side effects and boost overall health.

Exercise helps your brain grow new cells and become more flexible. This can help you recover brain functions that may have been harmed by substance use, making it easier to think clearly and make better decisions.

Stress and anxiety are common triggers for substance use. Physical activity can lower levels of stress and anxiety, providing a healthy way to cope without needing substances.

Exercising regularly can boost your mood by increasing levels of dopamine and serotonin. These "feel-good" chemicals are often reduced by substance use, and exercise can help restore them.

Taking group exercise classes or playing sports can help you build new, supportive friendships. These positive relationships can reduce feelings of loneliness and provide a supportive network.

Regular exercise can add structure to your daily life, which can help you create routines to support your substance use goals. In general, structure can help with keeping focused and engaged — especially in healthy activity rather than substance use.

Begin with easy exercise routines and slowly increase the intensity. Setting realistic goals can help you stay motivated and avoid burnout.

Mix aerobic exercises (like walking, running, cycling) with strength training to keep your routine interesting. This variety also ensures that you work all parts of your body and keep your mind engaged.