It was late 2016, and听Whitney Mielke was nearly two years sober. Despite this accomplishment, she still couldn鈥檛 dispel the internal voice that told her she wasn鈥檛 good enough. Being uncomfortable in her own skin was a familiar sensation. It鈥檚 part of what led her to develop an eating disorder听and start regularly getting black-out drunk听as a teenager. And it鈥檚 not like she听felt she could share these problems with others. 鈥淚t was always a big secret,鈥� says Mielke, now 33.听

Through her addiction and years of recovery, Mielke had lost the strength, discipline, and love of physical activity she听once had as听a high school athlete听on the soccer, volleyball, and track teams. Even after reaching听sobriety,听she was intimidated by gyms, too scared to even walk in the front door. But her then boyfriend, Mike,听wouldn鈥檛 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-old听triathlete and climber听Scott Strode after experiencing听firsthand how sports and adventure outings assisted in his own recovery from drug and alcohol addiction. The Phoenix offers a variety of workout classes听and hosts outdoor group activities听like bike rides and hikes. It鈥檚 all free鈥攖he only requirement is that听participants have been sober for at least听48 hours.听

Soon听Mielke听gave in to Mike鈥檚 pestering and tagged along with him to her first CrossFit session.听鈥淚 wanted to have the courage to try things,鈥� 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鈥檛 a typical workout class. 鈥淚 immediately felt like the judgment of听what I could do was dropped. Me being there was enough,鈥� she says. She looked around and saw that people were joking and laughing鈥攅ven the large tattooed men that towered over听her. 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. 鈥淚鈥檝e always set these really unreasonable expectations for myself听and then beat myself up when I don鈥檛 achieve them. To have somebody really proud of me for showing up and trying, that was a big deal for me,鈥� she says. 鈥淭hat gave me the motivation to keep trying.鈥�

It wasn鈥檛 long before听she was attending classes three times a week, arriving early and staying late to chat with others. 鈥淚t was like we were talking about the past but doing something in the present, and there鈥檚 something about it that shook me. I was able to separate who I am from who I鈥檇 always thought I was,鈥� says Mielke. Now听she鈥檚 helping others. Four months ago, she joined the Phoenix staff full-time as a manager, using听her skills as a licensed clinical social worker. 鈥淥ne of the things I was looking for in my life were ways to find more joy,鈥� she says. 鈥淭his became a really big source of joy.鈥�

The on听physical and mental health have been well chronicled. But recently, researchers have begun exploring听the idea听that exercise could听be a boon for individuals听struggling with and recovering from (SUDs). According to the 2016听, more than 20 million Americans ages 12 or older are dealing with SUDs, and close to four million听received substance-use treatment that year. Solving this public-health issue is not just about听helping people get clean, though;听it鈥檚听also about听finding effective ways of convincing them to stay clean鈥�40 to 60 percent of those in drug-addiction treatment relapse. 鈥淸Some] of the things that influence relapse rates in individuals who undergo addiction treatment is depression and mood and lack of coping strategies,鈥� says听Ana 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鈥揻unded studies looking at the relationship between the two didn鈥檛听launch听until the early 2000s. And听most 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, adjunct听addiction intervention. It鈥檚 been shown to and cigarettes, , and , which is common among those experiencing withdrawal. 鈥淲hen people start moving, they start to feel more confident. They feel a sense of mastery,鈥� says Doug Jowdy, a Denver-based counseling and sports psychologist who has been sober and in recovery for more than 20 years. He says that听so long as it鈥檚 done properly听and people don鈥檛 push themselves too hard too quickly, 鈥渆xercise is one of the most powerful interventions.鈥澨�

Part of that power comes from exercise鈥檚 neurological influence, restoring connections thrown off by substance听use. Drugs and alcohol flood the reward pathway of the brain with dopamine; over time听the 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. But听two out of the showed that animals tasked with running on a treadmill five days a week restored their dopamine levels, and aerobic exercise . 鈥淸Through exercise]听the brain鈥檚 neurochemistry is impacted in a way that鈥檚 consistent with how you would go about trying to treat addiction,鈥� says Panayotis Thanos, the senior research scientist who led the studies.

While findings on听, according to researchers,听the 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. 鈥淭here鈥檚 a long way to go when it comes to using movement in a therapeutic way,鈥� Jowdy says. Abrantes, who鈥檚 been studying the connection between exercise and addiction for 16 years, agrees. 鈥淚 really do think it鈥檚 a valuable part of recovery. I just don鈥檛 know if we鈥檝e figured out exactly how to do it,鈥� she says. 鈥淚 feel confident听saying听that acute bouts of physical activity improve your mood and decrease your cravings. Whether that leads to long-term sustained abstinence, I don鈥檛 know.鈥澨�

Meanwhile,听the Phoenix听is 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鈥檚 , Nevada鈥檚 , and the Boston-based听.听

At one of the Phoenix鈥檚听kettlebell training classes in downtown Denver in September, 12 people听warmed up on exercise bikes and rowers in a large brick-walled room. There to teach was听Mike, who is now married to Whitney and听a graduate of the workforce development program that helps clients pursue personal-training or CrossFit-teaching certifications. He听gathered the group together and started walking them through kettlebell basics. A wall behind him highlighted the month鈥檚听sobriety anniversaries, which ranged听from a couple of months to a few years.听

In talking with members, the nonprofit鈥檚 staff and trainers have found that the workouts and outdoor excursions offer a safe social outlet, boost听self-confidence, hold people accountable, and reduce feelings of isolation and hopelessness that often accompany the recovery process. 鈥淧eople aren鈥檛 here for fitness goals. They鈥檙e here for recovery support,鈥� says Dana Smith, the Phoenix鈥檚 director of programs and partnerships in Colorado. She鈥檚 been sober for more than nine years.

That support system is key. According to the Phoenix鈥檚 member surveys, 86听percent of its active members are still sober after six months of participation, and two-thirds of those who have relapsed听pointed to the Phoenix as helping them return to sobriety. The peer-to-peer program鈥攁lmost all of the gym鈥檚 coaches and staffers are in long-term recovery themselves鈥攊sn鈥檛 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 misconceptions听that follow听and hinder听drug and alcohol users as they attempt to start a new life: Sobriety sucks. Recovery is isolating. People who are overdosing can鈥檛 be helped. 鈥淣one of those things are true,鈥� she says. 鈥淩ecovery is this fun and rewarding and fulfilling and hopeful place to be.鈥� The Phoenix, she believes, is proof. 鈥淭he 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,鈥� she says, as the participants听transitioned into a set of kettlebell swings. 鈥淭his is what recovery looks like.鈥�

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If you thought the National Park Service鈥檚 centennial was a big deal, just wait for Canada to celebrate its 150th anniversary. Parks Canada is honoring the nation鈥檚 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鈥檛 stand the crowds should head for , a 2.5-hour drive from Calgary, on Alberta鈥檚 southern border. The smaller parcel shares a border with Glacier鈥攖ogether, the two form the world鈥檚 first 鈥攂ut sees about a quarter of Glacier鈥檚 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.

国产吃瓜黑料rs should plan to hike the 10.7-mile (round-trip) Crypt Lake Trail, which National Geographic named one of the world鈥檚 most thrilling hikes. After scrambling through a natural tunnel and passing over narrow, exposed ledges, you鈥檒l enjoy views of four towering waterfalls and a glistening alpine lake. Spend the night at one of the park's听three vehicle-accessible campgrounds, or take your pick from the eight lodges and B&Bs located within the park鈥檚 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鈥檚 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鈥檚 the perfect venue for your next family trip: kids will love seeing the area鈥檚 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鈥檙e lucky, the aurora borealis might make an appearance. Chat with park staff to determine the best viewing spots on the evening you鈥檙e 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 Deh茅 (South Nahanni River) weaves through four of Canada鈥檚 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鈥檛 the only draw at . Climbers will want to focus on conquering the granite of Mackenzie Mountains鈥� 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 鈥減uck-a-saw鈥�), Ontario鈥檚 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鈥檒l share company with the sea鈥檚 inhabitants鈥攕eabirds, puffins, dolphins, seals, and whales all call the area home鈥攚hile taking in the monoliths, cliffs, and grottoes from a kayak. You don鈥檛 have to stay overnight鈥攖ours via water taxi can be as short as three hours鈥攂ut 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鈥檚 history, high-end local cuisine, and expansive views of the Gulf of St. Lawrence.

Gros Morne National Park

You鈥檇 probably never think of visiting this island (Newfoundland) and mainland (Labrador) combo were it not for . But this is where you can 鈥淗ike to the Top of the Bottom of the Earth鈥�: 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 鈥渢he path less traveled.鈥�

To view the park鈥檚 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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