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Especially important during challenging times, exercise shows great promise as a treatment to help people maintain overall mental and physical wellness and to live a healthy lifestyle. For example, a study published in the American Journal of Preventive Medicine found that students who exercised were far less likely to take up smoking or use recreational drugs. But it’s important that exercise be done correctly to avoid injury, which may cause you to stop your regimen completely. So how can exercise be used safely and effectively? The answer lies in the HALT model, presented to you by Fitadelphia.
HALT!
You may be familiar with the HALT model, which refers to four key states that make relapse more likely: Hunger, Anger, Loneliness and Tiredness. Let’s take a look at each of these states in turn, and see how exercise fits into the model.
Hunger
When you feel physical hunger, you may also feel more cravings and withdrawal symptoms. As LiveStrong makes clear, exercise increases appetite, especially right after training, so it’s important to manage your hunger. You can do this by eating a nutritious meal or drinking a protein shake right after exercise and by avoiding refined sugar and processed foods, as these tend to digest quickly and leave you hungry again soon after. If you’re doing a high number of exercises or if you’re exercising with a high intensity, you’ll also want to up your protein intake to help your body recover. In addition to managing hunger, remember to stay hydrated; it can be easy to mistake thirst for hunger, so keep that bottle of water handy.
Anger
Anger is a little more complex in that it can have many different causes and solutions. According to the Mayo Clinic, exercise can help relieve feelings of anger, possibly because it helps you get the anger out of your system before it can build up within you. Aerobic exercise is excellent for this purpose, so this should form the backbone of your training routine. You can increase the effect by supplementing aerobic exercise with yoga, which often incorporates a meditative aspect. It’s also a good idea to do 15-20 minutes of meditation or other stress-reduction techniques, like deep breathing, after exercise to help calm your nervous system and improve your overall mental health.
Sometimes people experience feelings of anger, depression, anxiety, or stress because of their living space. If you are getting bad vibes from your workout area or other rooms, try eliminating negative energy from your home. You might not think that something like decluttering your home could make a difference in your mental health, but it can; keep in mind that the happier you are, the more likely you will enjoy and stay committed to your health priorities, such as your exercise routine.
Loneliness
Feeling lonely can drive people toward self-isolation and depression, and this is often tied to not reaching out. Exercise can help here because it doesn’t have to be something you do alone; for example, you could always connect with a workout buddy. If you have any friends who are interested in fitness, see if they want to train with you. If not, you could go to group fitness classes (dancing, martial arts, etc) where you’ll need to partner up with someone.
Also, consider your digital options; after all, there are several apps you can use to find people in your area who are looking for a workout partner.
Tiredness
The final risk state in the HALT model is tiredness. You can manage this during an exercise program by starting with a light, easy routine and building up the intensity gradually. If you overtrain, you’ll experience high levels of fatigue along with stress and mood disturbances, so make sure you ease into your program. Of course, even with a gradual routine, you’ll still feel tired and sore, so take steps to improve your exercise recovery. The most important thing you can do in this regard is get seven to nine hours of sleep every night; avoid exercising too close to bedtime, as this can make it harder to sleep. Meditation, massage and stretching can also help you recover.
Getting Started With Exercise
It’s important to remember that if you are unaccustomed to regular exercise, you should speak with your doctor and have regular checkups. This can be difficult if you freelance and do not receive insurance from your employer. Be sure to use the ACA healthcare exchange if you are having trouble finding insurance.
Once cleared for exercise, it’s important to start small and add incrementally. Walking is a great way to begin. Take a look at a walk score map of your neighborhood to find the best places to walk. You’ll enjoy the fresh air and activity.
Exercise can be a powerful ally in your recovery, as well as a fantastic way to improve your physical and mental health more generally. However, it can be harmful to your goals if you do too much, or if you fail to balance it with an overall routine of self-care. If you follow the guidelines here, you can use exercise to help minimize the risks posed by the four HALT states.
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Article written by Megan Cooper for Fitadelphia