activity and substance misuse Physical WHAT IS SUBSTANCE MISUSE?
Substance misuse is the repeated or long term use of illegal drugs or the improper use of legal substances causing problems with everyday functioning, thinking, behaviour and physical or mental health. Legal substances include alcohol, prescribed and over the counter medications such as painkillers and tranquillisers, and volatile substances such as aerosols and glue. Illegal, or recreational, drugs include heroin, cocaine, crack, cannabis and ecstasy.
IMPLICATIONS OF THE CONDITION AND INACTIVITY Repeated use of both legal and illegal substances can cause significant health problems including heart, lung and vascular problems, muscle weakness, mental health issues and malnutrition. Regular users also tend to have low activity levels and inactivity is one of the biggest risk factors for poor health. The combination of inactivity and long-term use of drugs or alcohol increases the risk of health issues significantly. Furthermore, the intoxicating effects of these substances can mask the early symptoms of many of these conditions making successful treatment more challenging.
WHY EXERCISE?
Exercise has many benefits and can help you to improve your health and reduce some of the negative effects of alcohol or drugs. It will help you get fitter, stronger and improve sleep patterns. There are many benefits to your mental health and it
WHAT TYPE OF ACTIVITY IS BEST?
While stamina-based activity is particularly important for health benefits, you also need to include some strength and flexibility- based activity to get the best health gains. Stamina-type activities: Walking, swimming, cycling, dancing, tennis and housework (washing floors or windows) Strength-type activities: Walking uphill, carrying shopping, climbing stairs, gardening (digging or mowing) and housework Flexibility-type activities: Dancing, yoga, Pilates, and T’ai Chi
Tips on increasing your activity level n Use activity or puzzles as a way of diverting your cravings. n Develop a pattern as it is the ‘regular’ rather than the activity that is important in the early stages.
n There is evidence that being active outside and particularly around green spaces like parks, makes you feel mentally better.
n Walking is an ideal activity as it’s free and easy to do anywhere. Perhaps take a dog for a walk to make it more interesting or use a pedometer to count your steps.
n Look for opportunities to be active during your whole day. For example park at the far end of the car park, or walk one stop further to catch the bus, and take 10 minutes out of your lunch break to go for a walk.
n Try using the stairs instead of the escalator. If you do use the escalator start by walking part of the way up and progress to walking up the whole way.
n Choose activities that you enjoy doing. Involve your friends and family to make your activities fun, sociable and enjoyable.
can also help you to meet new people and develop new friend-ships that are unconnected to the previous pattern of substance use.
STAYING SAFE If you are taking medication to help with withdrawal symptoms you may experience drowsiness or dizziness among other symptoms. These do not prevent activity but you may want to choose some- thing that can be done in short bouts and at a low intensity. Aim for an intensity of 4 – 5 on a scale of 0 (doing nothing) to 10 (flat out exertion) so you feel a bit warmer, your heart and breathing rate are a bit faster but you still feel comfortable and can talk.
If you get any of the following problems stop ask for medical advice from your GP or by contacting NHS Direct on 0845 4647: n discomfort in your chest or upper body brought on by physical activity
n uncomfortable or severe breathlessness during your activity n dizziness or nausea on exertion n fainting during or just after doing physical activity n palpitations (a very fast or irregular heart beat) during activity.
FOR MORE INFORMATION
n MIND 0845 766 0163 or visit
www.mind.org.uk n Mental Health Foundation
www.mentalhealth.org.uk
HOW MUCH AND HOW OFTEN?
Frequency Your main aim is to build up to 30 minutes of moderate intensity activity on 5 or more days of the week. If this seems too much to start with, try starting with 3 x 10 minute walks spread throughout the day and work towards 2 x 15 minute walks and then 30 continuous minutes. One goal is to try and increase your activity by 2 minutes each day. If weight loss is a goal then you need to aim for 250-300 minutes per week or 60 mins x 5 days per week.
Intensity Moderate intensity means breathing harder and getting warmer than normal. It does not need to be hard. You should be able to talk and be active at the same time.
Advice Whatever your chosen activity, it should be performed at a gentle intensity which gradually increases until after about 10 minutes you have reached the level you can maintain for your chosen period of activity. This gets the blood flowing to your muscles and allows your heart rate to increase gradually. When you are nearing the end of your activity you should also slowly decrease the level of activity over 5-10 minutes to allow your heart rate to slow down gradually.
Remember Set yourself realistic goals and don’t worry if you miss one day. Just make sure that the next day you pick up where you left off.
The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.
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