Port Blair, Sept. 27: A fitness program can be a valuable component of a substance abuse recovery plan. Exercise can have numerous physical and psychological benefits that support recovery by reducing cravings, improving mood, increasing self-esteem, and promoting overall well-being. In this regard, the Department of Social Welfare organized an Awareness Programme under Nasha Mukt Bharat Abhiyaan at Jogger’s Park on 24th September, 2023 in which more than 70 people participated. The session was conducted by Shihan M.S. Murugan, International Laughter Yoga Ambassador.

Here's a basic outline of a fitness program for substance abuse recovery:

1. Consult with a Healthcare Professional: Before starting any fitness program, consult with a healthcare professional or addiction specialist to ensure that exercise is safe and appropriate for your specific situation.
2. Set Realistic Goals: Start with achievable fitness goals. Setting small, attainable milestones can help you stay motivated and track your progress.
3. Choose Activities You Enjoy: Select physical activities that you genuinely enjoy to increase your likelihood of sticking with the program. This could be anything from walking, jogging, swimming, yoga, dancing, or team sports.
4. Create a Schedule: Establish a regular exercise routine that includes a mix of aerobic (cardiovascular) exercise, strength training, and flexibility exercises. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by the World Health Organization (WHO).
5. Stay Accountable: Enlist the support of a workout buddy or join a fitness class or group to help you stay accountable and motivated.
6. Start Slowly: If you're new to exercise or haven't been active for a while, start slowly and gradually increase the intensity and duration of your workouts to avoid injury.
7. Manage Stress: Exercise can be a powerful stress reliever, which is essential for recovery. Incorporate relaxation techniques such as deep breathing, meditation, or mindfulness exercises into your routine.
8. Nutrition and Hydration: Maintain a balanced diet and stay hydrated. Proper nutrition can support your energy levels and overall health.
9. Track Your Progress: Keep a journal to record your workouts, emotions, and any improvements you notice in your physical and mental well-being.
10. Seek Professional Guidance: Consider working with a fitness trainer or therapist who specializes in addiction recovery to tailor a program to your specific needs and provide additional support.
11. Listen to Your Body: Pay attention to your body's signals. If you experience pain or discomfort during exercise, stop and seek medical advice if necessary.
12. Celebrate Achievements: Celebrate your accomplishments, no matter how small. Recognize and reward yourself for sticking to your fitness program and achieving your goals.
13. Stay Connected to Support: Continue participating in support groups or therapy as part of your overall recovery plan. The combination of exercise and a strong support network can be very effective.

This programme will be conducted every Sunday for the next 3 weeks (i.e.) 1st, 8th and 15th October, 2023 at Jogger’s Park from morning 6 am to 7.30 am for general public.