​Mishka Shubaly is known for his best-selling Kindle novel The Long Run. In it, the Canadian-born musician chronicles his struggle to overcome an addiction to drugs and alcohol. But Shubaly’s story doesn’t focus on quick ways to quit; the plot twist in The Long Run is the long road Shubaly runs each and every day. Literally.
 
Shubaly kicked his bad habits and has held onto his sobriety by running. First five miles, then 10, then marathons. And he isn’t alone. Experts agree that exercise may be used successfully alongside other treatment options to help curb addiction. Physical activity releases the same feel-good chemicals that perpetuate alcohol and drug use and may, in time, become a replacement for chemical dependency. Even more important than this “natural high” is the fact that intentional physical activities help keep the mind focused.
 
Running isn’t the only action that offers these benefits. Addicts can enjoy their favorite sport or recreational activity as part of a daily treatment plan. Other popular exercises for addiction recovery include:

• Yoga. Yoga has been utilized by recovery treatment centers for decades to aid in recovery. In addition to the physical benefits, yogis enjoy time for self-reflection, heightened self-confidence, better sleep, increased energy levels, and emotional healing. And yoga isn’t just something to be enjoyed by granola-loving suburban moms. The Phipps Conservatory, a popular tourist attraction in Pittsburgh, in collaboration with Let’s Move Pittsburgh, now offers regular yoga classes on the lawn. Men, women, and children alike join together for these three one-hour classes, which encourage the physical fitness.
• Hiking. Pennsylvania is home to hundreds of cabins and retreats that offer mile after mile of unspoilt scenery along trails appropriate for all skill levels. West Chester’s Behavioral Wellness & Recovery, an in- and out-patient addiction recovery center, points out a number of natural areas perfect for a relaxing trek outdoors.
• Strength training. Cardiovascular exercises are often touted for their heart-healthy benefits. However, strength training using free weights or stationary equipment offers perks for recovering addicts, as well. Weight training will help with insomnia, especially in the days and weeks after making the decision to get sober when withdrawal makes it difficult to sleep.
• Team sports. Throwing a baseball, bowling, and even tennis are exceptional exercises that pull double-duty as a means to build social bonds. These types of activities help develop relationships that don’t revolve around chemicals. Peg O'Connor Ph.D. explains that friends are moral mirrors, so having a strong social network of sober companions serves to remind an addict of traits he or she would like to emulate.

 
Making health a priority every day
 
Recovery and good health go hand-in-hand so, in addition to regular planned exercises, each day should include healthy foods and time away from electronics and social media. Just as an addict did not rely on drugs or alcohol after just a few exposures, establishing positive habits for a lifetime of good health takes time. Behaviors take on average 66 days to become routine so recovering addicts should set goals for themselves to make health a priority for seven weeks. After this initial push, these choices become part of a lifestyle.
 
“Mens Sana in Corpore Sano”
 
Ancient people had a saying, “Mens Sana in Corpore Sano.” Translated from Latin, this means that a healthy mind comes from a healthy body. That sentiment holds true today, as scientists have confirmed many times over that physical health strongly correlates to mental health and that good mental health is essential in drug and alcohol addiction recovery.  The lesson to learn here is that taking care of the body is especially important to individuals who struggle with mental health disorders, including addiction. 

​Have you tried to lose weight on your own, but have not had success? Trying to lose weight can feel overwhelming and discouraging when you try to do it alone.

Using a weight loss accountability plan can make all the difference! Weight loss accountability can come from the encouragement and support of another person or group of people. Accountability can also come from a system you set up to check if you are taking the steps necessary to achieve your goal.

The first step? Create SMART goals. No accountability system will work unless you have SMART goals. SMART weight loss goals are specific, measurable, achievable, realistic, and timely. SMART goals turn your goal of “losing weight” into steps you can be held accountable to like “walk 30 minutes five times a week” and “eat seven vegetable servings a day.”
​
Once you have created SMART goals, then you are ready to set up a system of accountability. 

Where can you find accountability for weight loss management?

• Ask a friend or family member to keep you accountable.  Pick a friend or family member who is firm, dependable, and committed to keeping you on track.
• Participate in group weight loss meetings. The most effective group weight loss meetings are hosted by someone with medical or nutritional training. 
• Meet with a health coach. Not only can she provide you with accountability, but she can help you create SMART goals that are personalized for your weight loss needs.
• Use a food diary to keep track of your calorie intake. Plan ahead of time what you will eat so it is easier to stay on track with your goals.
• Keep your goals visible like posting a chart to mark off your exercise. A visual representation of how you are meeting your goals is motivating!
• Use apps like MyFitness Pal, Lose It!, and SparkPeople to keep your accountability with you on the go.
• If your SMART goals include a particular number of steps per day, a pedometer can measure your progress.
• Set your own challenge and reward incentives. For example, when you exercise for 30 days, take a trip to a new store or watch a movie you’ve been waiting to see.

Why does accountability work for weight loss?

• When you choose a health coach or group weight loss meeting as your accountability system, you know that you are not alone. Listening to other weight loss successes empowers you for your own. You also have the opportunity to build long term friendships.

 

• Knowing that you will be reporting your actions to either a person or recording it in an app or diary will keep your daily decisions in check. It will make you think: “do I really want to report that I chose this?”

 

• Having an accountability system provides motivation. Having a visual representation of how far you have come propels you to press on towards your goal when the work gets hard.

If you are in need of accountability for your weight loss goal or any other healthy lifestyle goal, schedule your free first session with Dr. Mehri. If you live in the Lehigh Valley of Pennsylvania, you may want to meet in person. If not, or if you live anywhere else in the world, you can meet with Dr. Mehri online or by phone. Schedule your session by clicking the "schedule now" button to the right.

Small businesses are more productive when the employees are healthy.
 
Many large businesses implement an extensive, expensive program to promote wellness as a top priority.  Small businesses can benefit from workplace wellness programs, too, but money and time are often a barrier to implementing a grand-scale corporate wellness solution.
 
The good news is that an effective health and wellness solutions program does not have to cost a lot. Plus some insurance companies offer discounts when there is a health and wellness program in place. Many of these inexpensive workplace wellness solutions do not require much time either.
 
Try these top 10 workplace health and wellness solutions for small businesses:

#1 ​Encourage your employees to take part in a fitness program. Provide on-site or off-site gym memberships. During lunch time offer a gym shuttle. Organize group workouts or stretching sessions in the morning. Physically active employees have less stress, increased self-esteem, and a more positive mood which helps them focus on their job. Exercise also increases energy levels which increases productivity.

​#2 Host health education sessions to inform your employees about healthy choices. Some helpful topics include nutrition and managing stress.

#3 Offer incentives for wellness activities. Be creative. Have a gift card raffle. Every time an employee takes the stairs instead of the elevator, he gets a ticket. Offer free lunch for attending a wellness activity like a sport, exercise, course, seminar, etc. Invite a massage therapist to the office to give free massages to those who had an annual physical during the year.

#4 The physical layout of the workplace matters. Design the space to suit a healthy lifestyle. Include houseplants in the office for both air quality and a serene atmosphere. Create a walking trail around your building or property.

#5 Provide healthy food. What snacks are in the vending machines? When hosting a lunch, order in gourmet salads instead of pizza. Bring in trays of fresh fruit instead of donuts. If there is a cafeteria in the building, be sure the food served features fruits, vegetables, and whole grains.

#6 Offer alternatives for desk seating such as stability balls for desk chairs or a standing desk. Set up a treadmill desk for long conference calls.

#7 Have an expert evaluate your workplace environment to diagnose the health risks. Invite a workplace wellness educator to assess the risks. 

#8 Prevent the flu from spreading through the office by inviting health professionals to give the flu vaccinations and screenings at the workplace.

#9 Lengthen the lunch break to give opportunity for employees to hit the gym, eat at a leisurely pace, or read a book before getting back to work for the afternoon. These stress-relieving activities will rejuvenate the employees for a productive afternoon. The longer lunch will also allow time for a nutritious meal instead of wolfing down a candy bar and a soda at the desk, contributing to the long term health of the employees.

#10 Put an end to tobacco, alcohol, and substance abuse. Host a quit smoking program. If you suspect alcohol or substance abuse, support your employee getting help to end their addiction.
 
Which of these top 10 solutions can you implement in your office this week?
 
What other wellness solutions have worked for your business?
 
If you need wellness and health solutions for your small business, call Dr. Mehri, a medical doctor and certified health coach trained in workplace wellness by WELCOA.
 
She will give health education sessions in your workplace and provide one-on-one health coaching services for your employees. Ask her to come assess the health risks in your office.
​
Call 484-240-9730 for more information.