Addiction treatment and recovery focuses on a few different aspects of your life. Of course, firstly, it will all be about eradicating the harmful substances from your life. But at the same time, it also focuses on building a healthier, happier and more fulfilling lifestyle.
Across all the best private alcohol and drug rehabilitation centres, they’ll provide you with the tools needed to build a routine that will help you stay sober and often a big part of that is an exercise routine.
This can vary from person to person, but one of the most common and effective forms of exercise that people benefit from is cycling. The activity can be a great way to reduce stress, rediscover joy, boost fitness and even enjoy family time. To pardon the pub, it really can help steer your recovery in the right direction.
So, if you’re seeking a form of exercise to aid your recovery, here are five top tips for getting started with cycling…
Start Slowly and Set Realistic Goals
If you’re completely new to cycling, don’t put too much pressure on yourself to begin with. While we all know the saying “it’s like riding a bike”, if you’ve not ridden since you were a child, it’s probably not.
Begin with short, manageable rides, even if it’s just 10 minutes around the block or in the park and build up your confidence before you start to navigate the roads.
As you do that, you can start building your distances and speeds. Set yourself realistic goals like cycling three times a week or completing a short five-mile loop. And celebrate those achievements too!
Choose the Right Bike for Your Needs
Think about the type of cycling you want to do and find a bike that suits your needs. This can make a big difference to your comfort and enjoyment. If you mainly want to take on trails, then you’re better off with a mountain bike. If you want shorter, more urban rides, a hybrid or commuter bike may be more suitable. Road bikes can also be great for longer, countryside rides where you’re sticking to the road.
If you’re unsure where to start, many bike shops in the UK offer advice and even rental options, so you can try before committing. A good bike fit, even for beginners, can help prevent aches, pains, and frustration.
Use Cycling as a Mindfulness Tool
Cycling is not only good for your physical health, it can also be a moving form of mindfulness. As you ride, try focusing on your breath, the rhythm of your pedalling, or the scenery around you. This can help quiet your mind and reduce anxiety or cravings.
Many people in recovery find that being outdoors and engaging in repetitive, rhythmic motion provides a sense of clarity and calm. It’s a healthy way to process emotions and clear your head when you’re feeling overwhelmed or tempted.
Join a Group or Find a Cycling Buddy
While solo rides can be peaceful and grounding, connecting with others through cycling can add an important layer of support. Local cycling groups, many of which cater to beginners, can offer encouragement, motivation, and a sense of community.
If you’re in addiction recovery, consider linking up with a recovery-based fitness group, some of which include cycling meetups. If formal groups feel too intimidating, ask a friend or family member to join you for rides. Sharing the experience makes it more enjoyable and helps build positive social connections outside of drinking or using.
Use Cycling to Track Your Progress, Not Just Physically
Cycling can serve as a powerful metaphor for recovery itself: forward motion, effort, balance, and perseverance. Keep a journal or use an app to track your rides, not just in miles, but in how you feel afterwards. Has your mood improved? Do you feel stronger? More focused?
By recognising how cycling benefits your recovery journey, you’ll be more likely to stick with it. Over time, you might find that your bike becomes more than just a form of exercise; it becomes a tool of resilience and self-care.
