It was late 2016, andĚýWhitney Mielke was nearly two years sober. Despite this accomplishment, she still couldn’t dispel the internal voice that told her she wasn’t good enough. Being uncomfortable in her own skin was a familiar sensation. It’s part of what led her to develop an eating disorderĚýand start regularly getting black-out drunkĚýas a teenager. And it’s not like sheĚýfelt she could share these problems with others. “It was always a big secret,” says Mielke, now 33.Ěý

Through her addiction and years of recovery, Mielke had lost the strength, discipline, and love of physical activity sheĚýonce had asĚýa high school athleteĚýon the soccer, volleyball, and track teams. Even after reachingĚýsobriety,Ěýshe was intimidated by gyms, too scared to even walk in the front door. But her then boyfriend, Mike,Ěýwouldn’t stop talking about , a downtown Denver workout space for people recovering from various addictions, where he was taking CrossFit classes. The nonprofit was founded in 2006 by 33-year-oldĚýtriathlete and climberĚýScott Strode after experiencingĚýfirsthand how sports and adventure outings assisted in his own recovery from drug and alcohol addiction. The Phoenix offers a variety of workout classesĚýand hosts outdoor group activitiesĚýlike bike rides and hikes. It’s all free—the only requirement is thatĚýparticipants have been sober for at leastĚý48 hours.Ěý

SoonĚýMielkeĚýgave in to Mike’s pestering and tagged along with him to her first CrossFit session.Ěý“I wanted to have the courage to try things,” she says. Like every class at the gym, hers began with an icebreaker, where people said their names and shared a fact about themselves with the group. The exercise signaled to Mielke that this wasn’t a typical workout class. “I immediately felt like the judgment ofĚýwhat I could do was dropped. Me being there was enough,” she says. She looked around and saw that people were joking and laughing—even the large tattooed men that towered overĚýher. They all seemed genuinely interested in who she was. Knowing that everyone was sober also made Mielke more comfortable; she already had something in common with the group. “I’ve always set these really unreasonable expectations for myselfĚýand then beat myself up when I don’t achieve them. To have somebody really proud of me for showing up and trying, that was a big deal for me,” she says. “That gave me the motivation to keep trying.”

It wasn’t long beforeĚýshe was attending classes three times a week, arriving early and staying late to chat with others. “It was like we were talking about the past but doing something in the present, and there’s something about it that shook me. I was able to separate who I am from who I’d always thought I was,” says Mielke. NowĚýshe’s helping others. Four months ago, she joined the Phoenix staff full-time as a manager, usingĚýher skills as a licensed clinical social worker. “One of the things I was looking for in my life were ways to find more joy,” she says. “This became a really big source of joy.”

The onĚýphysical and mental health have been well chronicled. But recently, researchers have begun exploringĚýthe ideaĚýthat exercise couldĚýbe a boon for individualsĚýstruggling with and recovering from (SUDs). According to the 2016Ěý, more than 20 million Americans ages 12 or older are dealing with SUDs, and close to four millionĚýreceived substance-use treatment that year. Solving this public-health issue is not just aboutĚýhelping people get clean, though;Ěýit’sĚýalso aboutĚýfinding effective ways of convincing them to stay clean—40 to 60 percent of those in drug-addiction treatment relapse. “[Some] of the things that influence relapse rates in individuals who undergo addiction treatment is depression and mood and lack of coping strategies,” saysĚýAna Abrantes, associate director of behavioral medicine and addictions research at Butler Hospital in Rhode Island. Exercise, in conjunction with SUD treatment, could help counteract those issues.

This field of study is still fairly new. The earliest research on exercise and addiction dates back to the 1970s, but the first National Institute on Drug Abuse–funded studies looking at the relationship between the two didn’tĚýlaunchĚýuntil the early 2000s. AndĚýmost of the studies that have been conducted are too small to make wide-ranging conclusions. But there is early evidence that exercise could be an effective, adjunctĚýaddiction intervention. It’s been shown to and cigarettes, , and , which is common among those experiencing withdrawal. “When people start moving, they start to feel more confident. They feel a sense of mastery,” says Doug Jowdy, a Denver-based counseling and sports psychologist who has been sober and in recovery for more than 20 years. He says thatĚýso long as it’s done properlyĚýand people don’t push themselves too hard too quickly, “exercise is one of the most powerful interventions.”Ěý

Part of that power comes from exercise’s neurological influence, restoring connections thrown off by substanceĚýuse. Drugs and alcohol flood the reward pathway of the brain with dopamine; over timeĚýthe brain remembers the good feeling and craves it. Conversely, heavy drinking can lead to significant drops in dopamine levels, causing people to drink more to boost their moods. ButĚýtwo out of the showed that animals tasked with running on a treadmill five days a week restored their dopamine levels, and aerobic exercise . “[Through exercise]Ěýthe brain’s neurochemistry is impacted in a way that’s consistent with how you would go about trying to treat addiction,” says Panayotis Thanos, the senior research scientist who led the studies.

While findings onĚý, according to researchers,Ěýthe results are promising enough to encourage further study. There are still plenty of unanswered questions, including how much and which type of exercise is best. “There’s a long way to go when it comes to using movement in a therapeutic way,” Jowdy says. Abrantes, who’s been studying the connection between exercise and addiction for 16 years, agrees. “I really do think it’s a valuable part of recovery. I just don’t know if we’ve figured out exactly how to do it,” she says. “I feel confidentĚýsayingĚýthat acute bouts of physical activity improve your mood and decrease your cravings. Whether that leads to long-term sustained abstinence, I don’t know.”Ěý

Meanwhile,Ěýthe PhoenixĚýis growing. Since its founding in Colorado, its programs have expanded to 20 communities in 13 states, reaching more than 26,000 people. Other recovery-and-exercise-focused organizations have popped up as well, such as Salt Lake City’s , Nevada’s , and the Boston-basedĚý.Ěý

At one of the Phoenix’sĚýkettlebell training classes in downtown Denver in September, 12 peopleĚýwarmed up on exercise bikes and rowers in a large brick-walled room. There to teach wasĚýMike, who is now married to Whitney andĚýa graduate of the workforce development program that helps clients pursue personal-training or CrossFit-teaching certifications. HeĚýgathered the group together and started walking them through kettlebell basics. A wall behind him highlighted the month’sĚýsobriety anniversaries, which rangedĚýfrom a couple of months to a few years.Ěý

In talking with members, the nonprofit’s staff and trainers have found that the workouts and outdoor excursions offer a safe social outlet, boostĚýself-confidence, hold people accountable, and reduce feelings of isolation and hopelessness that often accompany the recovery process. “People aren’t here for fitness goals. They’re here for recovery support,” says Dana Smith, the Phoenix’s director of programs and partnerships in Colorado. She’s been sober for more than nine years.

That support system is key. According to the Phoenix’s member surveys, 86Ěýpercent of its active members are still sober after six months of participation, and two-thirds of those who have relapsedĚýpointed to the Phoenix as helping them return to sobriety. The peer-to-peer program—almost all of the gym’s coaches and staffers are in long-term recovery themselves—isn’t meant to be a replacement for drug-treatment programs, but the nonprofit does serve as an outlet for individuals trying to maintain a sober lifestyle. Beyond the classes and adventure activities, the organization also hosts sober holiday parties and barbecues.

As Smith observed the class, she rattled off some of the misconceptionsĚýthat followĚýand hinderĚýdrug and alcohol users as they attempt to start a new life: Sobriety sucks. Recovery is isolating. People who are overdosing can’t be helped. “None of those things are true,” she says. “Recovery is this fun and rewarding and fulfilling and hopeful place to be.” The Phoenix, she believes, is proof. “The stigma is those images we see on the news of despair and overdosing and the opioid crisis. Some of those things are happening and are real, but this is happening, too,” she says, as the participantsĚýtransitioned into a set of kettlebell swings. “This is what recovery looks like.”

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If you thought the National Park Service’s centennial was a big deal, just wait for Canada to celebrate its 150th anniversary. Parks Canada is honoring the nation’s sesquicentennial by offering free entry to all of its national parks, national historic sites, and national marine conservation areas for the entire year.

Because nobody wants to deal with waiting in line to access the outdoors, you can order your complimentary before you go, which covers up to seven people in one vehicle. Once you have that, prioritize these seven parks, which feature some of the country's most beautiful landscapes and wildest adventures.

Waterton Lakes National Park

Admirers of who can’t stand the crowds should head for , a 2.5-hour drive from Calgary, on Alberta’s southern border. The smaller parcel shares a border with Glacier—together, the two form the world’s first —but sees about a quarter of Glacier’s 2.3 million annual visitors. Fewer people means more room for you to explore this portion of the , a diverse ecosystem where Alberta, British Columbia, and Montana converge.

şÚÁĎłÔąĎÍřrs should plan to hike the 10.7-mile (round-trip) Crypt Lake Trail, which National Geographic named one of the world’s most thrilling hikes. After scrambling through a natural tunnel and passing over narrow, exposed ledges, you’ll enjoy views of four towering waterfalls and a glistening alpine lake. Spend the night at one of the park'sĚýthree vehicle-accessible campgrounds, or take your pick from the eight lodges and B&Bs located within the park’s borders. We suggest the historic , opened during Prohibition, which has held onto its charm since it served as an across-the-border getaway for intemperate Americans.

Pacific Rim National Park Reserve

Surfing is the main attraction at , on the west coast of Vancouver Island. Wave riders should point their boards toward Long Beach’s ten miles of break, accessible year-round for experts, while kayakers can head to the Broken Group Islands, a vast collection of islands and tidal pools filled with shipwrecks and diverse marine life. Expect to be greeted by a Tseshaht First Nation beach keeper before you set up camp. Seven of the islands have backcountry campsites that are accessible only by boat.

For those who prefer to stay dry, the 47-mile (one-way) is a challenging hike along trading routes used by First Nations tribes. It takes an average of five to seven days to complete and is open May 1 through September 30. Less die-hard hikers can access a newer midpoint entrance for a shorter taste of the trail.

Grasslands National Park

Rippling seas of grass, a 70-mile butte, and the changing colors of exposed sedimentary rock set the scene in this Saskatchewan park. It’s the perfect venue for your next family trip: kids will love seeing the area’s wildlife, dinosaur bones, and First Nations encampments.

Four tents were recently built in the Frenchman Valley Campground. Each cabin-meets-tent setup can sleep up to six people and includes a table, seating, an outside fire pit, and nearby vault toilets. (Reservations are required; $90 per night.) ($45 per night) are also available at two separate campgrounds.

In the morning, take the 2.5-hour, self-guided Ecotour Scenic Drive. Keep your eyes peeled for plains bison, swift fox, and black-footed ferret. All three species once faced extinction but have been successfully reintroduced to their natural habitats. Then spend the afternoon looking at dinosaur bones in the Killdeer Badlands area, the site of one of the first dinosaur fossil discoveries in Canada. Before you call it a night, make sure to look up: is a designated and boasts the darkest night sky in the entire country. If you’re lucky, the aurora borealis might make an appearance. Chat with park staff to determine the best viewing spots on the evening you’re visiting.

Nahanni National Park Reserve

Whitewater is the focus at this remote park that covers more than 18,000 square miles in the southwest corner of the Northwest Territories. The Naha Dehé (South Nahanni River) weaves through four of Canada’s deepest canyons and flies over Nailicho (Virginia Falls), whose water pounds down from twice the height of Niagara Falls. The best way to see it is on a multiday float. Only three guiding companies are licensed to offer trips within the park; check out for one- to three-week rafting, canoeing, and hiking excursions along the Nahanni. Those who prefer a less-intense workout can hop on a flightseeing tour to the falls and Glacier Lake.

Water isn’t the only draw at . Climbers will want to focus on conquering the granite of Mackenzie Mountains’ Ragged Range. Fishing enthusiasts can cast for 16 different species. Hikers will enjoy heli-hiking or exploring unofficial paths. (There are no formal trails in the park, but clear routes can be found to the aptly named Secret Lakes.) In the evening, relax tired muscles at the Kraus Hot Springs. Plan to visit the park between June and August to avoid spring flooding and severe late-summer weather.

Pukaskwa National Park

Lace up your hiking boots to explore (pronounced “puck-a-saw”), Ontario’s only wilderness national park. The Coastal Hiking Trail, part of the Trans-Canada Trail, follows 37 miles of Lake Superior coastline, crossing cobblestone beaches, rocky creeks, and boreal forests. All designated backcountry campsites include an outhouse, bear box, and fire pit. The recent addition of the Mdaabii Miikna Trail means those squeezing in a shorter trip can see many of the same views and topography in half the time. The first leg of the Coastal Hiking Trail also doubles as a challenging 11-mile day hike to the White River Suspension Bridge, a swaying expanse overlooking Chigamiwinigum Falls.

Most park activities start from the 67-site Hattie Cove Campground, which also permits winter camping. From there, a short walk across the boardwalk takes visitors to Horseshoe Beach, the perfect spot for an afternoon picnic and chilly swim before calling it a night.

Mingan Archipelago National Park Reserve

A visit to feels like a true escape, maybe because the park is accessible only by boat or other water vehicle. Registered marine transportation companies typically operate from mid-June to early September, so plan on visiting then unless you have access to your own ride.

The sea is king at this Quebec park, composed of more than 1,000 islands, reefs, and islets. Here, you’ll share company with the sea’s inhabitants—seabirds, puffins, dolphins, seals, and whales all call the area home—while taking in the monoliths, cliffs, and grottoes from a kayak. You don’t have to stay overnight—tours via water taxi can be as short as three hours—but if the secluded vibe lures you in, you have two options: camping at one of 42 undeveloped sites or treating your crew to a night (or two or three) in a lighthouse. features sweetly appointed rooms (starting around $180 per night per person) named after notable people or events in the island’s history, high-end local cuisine, and expansive views of the Gulf of St. Lawrence.

Gros Morne National Park

You’d probably never think of visiting this island (Newfoundland) and mainland (Labrador) combo were it not for . But this is where you can “Hike to the Top of the Bottom of the Earth”: a seven-mile, full-day trek that walks through 500 million years of history to the top of Tablelands, remnants of an ancient ocean floor. offers guided hikes for $125 per person. If you choose to traverse it on your own (the Tablelands Trail app is like taking an expert with you), opt for the Trout River Pond Trail, which Parks Canada calls “the path less traveled.”

To view the park’s ancient rock formations from below, plan a DIY sea kayak excursion along the volcanic cliffs shooting up along the coastline that runs from Trout River to Bonne Bay. A number of fishing and logging communities are located along the park as well. Starting up a conversation with that lobster fisherman you come across might just snag you an invitation to whatever is going on in town that evening.

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