The Ridge Wellness and Recovery

By Leah O’Neill, Founder of The Ridge Wellness and Recovery

Our bodies and minds, once lost to a substance our beings convinced us we needed, ours now to nurture, to thank. For me, fitness is how I chose to show myself- my body and my mind- the kindness it had long been pleading for. Building new routines built hope, finding new goals was akin to finding new ways to cope, honoring my shame gave way to honoring my resiliency, showing up for workouts proved that I could show up for myself. One tiny step, one brief moment, and one small choice at a time, I was moving towards healing. It was those first efforts towards sobriety that felt the most brutal. My body, desperately fighting for each step, my mind telling me it wasn’t worth the effort. Healing is not the declaration that you deserve better, but rather is the culmination of a million moments in which you give yourself better. 

Different Paths to Recovery & How Fitness Supports Them

There are many paths to recovery and even more reasons why someone would choose a particular route. For some, meetings allow for the necessary support and reflection. For others, quiet meditation produces the same result. In some cases, giving up a substance of choice is supported by medicine or therapy. Movement itself has assisted many with achieving years of recovery. An important  thing to remember, regardless of the path you choose to pursue, is that no choice has to be permanent if it is not serving you. Going to one AA meeting doesn’t commit you to weekly attendance for life, likewise not going to AA in the early part of your recovery doesn’t mean you can’t add it to your routine later. Some people’s recovery is firmly rooted in the traditions, while others find themselves growing the greatest when they define recovery and sobriety for themselves. The path to recovery isn’t one-size-fits-all and the only thing that makes a particular path ‘right’ is simply that it works for you. Below are some of the most common recovery methods:

• 12-Step Programs (AA, NA, etc.) – Alcoholics Anonymous (AA) and other 12-step programs provide a structured approach to recovery through meetings, mentorship, and literature. Personally, I was encouraged to go to AA meetings early in my recovery, but I always felt incredibly anxious at the prospect of attending- whether it was in person or online. Meetings weren’t a fit for me, but I did find value in the literature, which helped me reflect and gain insight into my journey.
• Medication-Assisted Treatment (MAT) – Some people benefit from medications that help manage cravings and withdrawal symptoms. To support my recovery, I relied on Disulfram and Acamprosate, medications that played a crucial role in helping me regain stability and offering another layer of deterrence for reaching for a drink. There are many medications available to support recovery across a number of substances. 
• Therapy & Counseling – Therapy was essential for me. Working with professionals helped me process trauma, develop coping mechanisms, and stay accountable to my recovery. I relied heavily on therapy alongside fitness.
• Holistic Approaches – Mindfulness, meditation, yoga, journaling (both guided and freeform), and grounding techniques all played a significant role in my healing. Meditation, in particular, helped me find moments of peace in the chaos of early recovery.
• Support Networks – Some people find strength in group settings, while others thrive in one-on-one support systems. I built my own support system by surrounding myself with recovery content, and engaging with professionals who understood my journey.

No matter which path you choose, fitness can be a game-changer and can work as an amplifier for healing. It helps regulate emotions, reduce stress, and provide structure to days that might otherwise feel chaotic. Fitness became the antithesis to the pain I had serving myself. 

How Fitness Became a Part of My Recovery

With a frail body, drained spirit, and depressed mind, I left the hospital, unsure of how to begin and without a clue where I left off before the addiction swallowed me whole. The impossibility of becoming anything other than I presently was, a crushing weight I couldn’t carry. The earliest of those early days, moving incredibly fast and impossibly slow. It was my mother, determined to not lose the daughter she only just got back, who encouraged those first, brutal steps. Through melting snow, tiny steps became big ones and slowly, the crushing weight started to become more bearable. 

Motivated by the steps I was able to take, I left the city streets and started walking in the City Forest. Slow walks turned into slow runs. With a body that started to feel like mine again, I sought out a new safe space and found it at the gym. At the start the plan was simple- just move. Through sweat and tears, my body started to become stronger, as did my mind. Over time, movement turned into progress, and progress turned into hope.

I found spaces for quiet reflection as well as connection. I signed up for classes at the gym, showing up just to prove to myself that it was possible.

How Fitness Impacts Recovery

The impact of fitness on recovery goes beyond physical health—it plays a crucial role in mental and emotional healing:

• Regulating Emotions – Exercise releases endorphins, which help manage the anxiety, depression, and mood swings that are common in early recovery.
• Building Routine & Structure – Addiction thrives in chaos. Fitness gives you something to commit to, creating stability in your daily life.
• Reducing Cravings & Stress – Physical activity helps to regulate brain chemistry, making it easier to manage cravings and stress without turning to substances.
• Improving Self-Esteem – Watching yourself get stronger, even in small ways, builds confidence and reinforces the belief that you are capable of change.
• Providing a Positive Outlet – Recovery can be overwhelming, and fitness gives you a productive, healthy way to channel your energy.
• Enhancing Mind-Body Connection – Activities like yoga, meditation, and breathwork improve mindfulness and help you become more in tune with your body’s needs.

How to Start Moving in Early Recovery

One of the hardest parts of recovery is determining that you deserve to recover. Your body might feel weak, your mind might resist, and the idea of movement might seem incomprehensible. Here’s the truth—you don’t have to commit to a marathon, a mile, or even a full workout. You just have to commit to one step.

Here’s how to begin:

1. Start Small – A short walk, gentle stretching, or even standing outside for fresh air counts. Small movements create momentum, energy builds energy.
2. Find What Feels Good – If the gym feels intimidating, try yoga at home, take a hike, go for a swim, or even dance in your kitchen.
3. Stop Comparing Yourself – Your journey is yours alone. Focus on what your body can do today, not what it used to do or what others are doing.
4. Make It a Routine – Even five minutes of movement each day can set the foundation for consistency and progress.
5. Treat Yourself with Kindness – Exercise can stir up intense emotions. Allow yourself to feel them, process them, and celebrate even the smallest wins.

Movement as a Tool for Recovery

Fitness isn’t about becoming a bodybuilder overnight. It’s about giving yourself a real shot at healing. It’s about finding reasons to keep going. Recovery is hard but addiction is harder. Remember: you deserve to heal- one step, one moment, one choice at a time.