Oefeningen voor verslavingsherstel — evidence-based adjuvant, MAT-ondersteunend

Linke 2015 and Wang 2014 established the evidence base: exercise shows adjunct benefit in substance use disorder (SUD) recovery — improved mood, sleep, and craving reduction. CRITICALLY: exercise is ADJUNCT, never replacement, for medication-assisted treatment (MAT). The 2020 SAMHSA TIP 63 establishes that buprenorphine, methadone, and naltrexone are evidence-based + life-saving for opioid use disorder; naltrexone and acamprosate are evidence-based for alcohol use disorder. Early recovery involves cardiac + nutritional + endocrine recovery and acute mental-health risk. The exercise priorities are therefore: mood + sleep + craving adjunct (aerobic + breath), gentle resistance for lean mass + bone health rebuild, posture against chronic seated/inactive recovery period, and parasympathetic regulation. AVOID stimulant pre-workouts (relapse risk + cardiovascular). AVOID alcohol in ALL forms — including kombucha (variable ABV), cooking wine, vanilla extract concentrations, mouthwash with alcohol, OTC cough syrups (read labels).

Volya's catalogue carries the foundation moves: supported-glute-bridge for posterior chain that supports rebuilding, wall-push-up for upper-body strength scaling, scapular-retraction against chronic forward rounding, cat-cow for spinal mobility, supine-knee-to-chest for low-back release, calf-raise-rehab for posterior-chain strength, standing-march for cardio mood adjunct, diaphragmatic-breathing for parasympathetic regulation + craving management, sit-to-stand for functional strength. The AI coach also knows the nutrition side — refeeding + balanced macros + adequate calorie intake support neuroplasticity + mood + sleep + craving reduction, alcohol AVOID in ALL forms (kombucha, cooking wine, mouthwash with alcohol, vanilla extract concentrations, OTC cough syrups), stimulant pre-workouts AVOID (relapse risk + cardiovascular + sleep disruption), protein 1.4-1.6 g/kg/day, B-complex (especially thiamine for prior AUD — Wernicke prevention) + magnesium + zinc + iron under labs supervision, blood sugar stability (chronic substance use damages glucose regulation; Mediterranean + complex CHO + protein at each meal helps reset), vitamin D + omega-3 + magnesium glycinate as mood + sleep adjuncts. CRITICAL: NEVER replace MAT (buprenorphine/methadone + naltrexone for OUD; naltrexone/acamprosate for AUD per SAMHSA TIP 63). Counseling + SMART + AA + NA + SAMHSA helpline 1-800-662-4357 + community mental health centers + 988. This is NEVER a replacement for SUD treatment + counseling + medical care during recovery.