Once the end-of-year dance concert and term wrap up for the year it is important to take a break. Both physical and mental rest are important and taking a few weeks off can help your body repair and have a mental break from dance.

If your mind and body are in need of an extended break (such as more than a few weeks), then it’s more than OK to take longer off, especially if you are training at a competitive or pre-professional level.

There is benefit in enjoying other aspects of your life outside of dance such as spending time with family, friends and enjoying hobbies.

A safe, fulfilling dancing life

Creating meaning and value in life outside of dance and expanding sense of self can make it easier to lean into other aspects when experiencing change or difficult times during dance training such as being injured.

Taking an extended break from dance training will, however, mean losing some fitness and physical capacity. When you return to dance your body will take time to return to full capacity again.

Approaches such as being “whipped back into shape” can promote sudden spikes in training load (hours and intensity of training) which can increase the risk of injury. It is advised to gradually and progressively increase training load over time to allow the body to adapt and return to full capacity safely.

A four-to-six week period of gradually progressing training load and introducing jumping has been suggested in dance settings.

For dancers wanting to maintain fitness over the summer holidays, a great place to start is focusing on building a physical foundation.

Building a physical foundation means focusing on targeted areas of fitness such as full body strength, cardiovascular fitness or stamina (such as skipping, cycling walking, running, swimming), flexibility, and some dance-specific conditioning (for example, calf rises for ballet).

A good physical foundation will mean an improved capacity and fitness level so your body is ready to take on more challenging dance movements and routines once you return to the studio.

Building full body strength at home or at the park

A great place to start is by choosing movements that require your muscles to work to support your own body weight.

Fundamental movements such as crawling (moving on the floor on hands and feet) and locomotion (travelling movements such as lunging, hopping, sliding) are great for developing body control, arm and leg stability and coordinated movement patterns.

Below is a sequence that can be used as a warm up and even as a workout itself. The ten minute sequence is based on gross motor and fundamental movement patterns. It includes exercises that work through a range of joint movements and in multiple planes (forwards, sideways, rotating).

Once feeling comfortable with the above fundamental movements, it is time to introduce body weight resistance exercises.

Body weight resistance exercises can be beneficial for developing a strong foundation for dance movements such as jumping, landing, floorwork, partnering and aerial work.

Exercises from the above sequence can be used to form a safe and effective neuromuscular warm up.

Aim to include one exercise from each of the below movement categories (squat, horizontal push etc) to build your own workout.

Aim to complete two to three sets (or rounds) of each exercise with about one minute rest between sets. An alternative is to complete one set of each exercise with minimal rest between, then complete a second or third time.

If training with friends, you could set a timer and do each exercise for up to 50 seconds (instead of counting reps) and take ten seconds to transition to the next exercise.

Depending on your level of strength you may need to do fewer repetitions and build up sets and repetitions overtime. After you have completed the body weight exercises complete a cool down including stretches for the upper and lower body muscles. Be sure to use a sturdy bar (such as an outdoor fitness station) for horizontal row and overhead hold.

Exercises may need to be modified depending on fitness level and physical limitations such as injury.

How often should I train?

A common misconception in dance is that “more is better”. This belief can lead to dancers training long hours on most or all days of the week which can lead to overtraining, plateauing and increased risk of injury.

Our bodies require sufficient time between training sessions to adapt and get stronger and fitter. The time between sessions is when our muscles and tissues repair and training gains are made.

By incorporating adequate recovery (including sleep and downtime) and including rest days throughout the week, our bodies can gain the most benefits from training.

Muscles can take up to 48–72 hours to recover from most types of strength-based exercises (the more intense the longer they’ll need to recover).

Aerobic activity at low intensity, such as a brisk walk, can be done most days (24-hour recovery) while high stress anaerobic exercise such as high intensity intervals or sprints can take three days or more to recover from.

Aim to spread training sessions out over the week and allow time to recover between sessions.

Below is an example weekly schedule based on incorporating adequate recovery between sessions, and incorporating polarised training where some days are harder and others are easier.

Seek guidance from your healthcare provider and/or an exercise professional prior to undertaking a new exercise program.

Joanna Nicholas, Lecturer in Dance and Performance Science, Edith Cowan University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Anecdotal reports from some professionals have prompted concerns about young people using prescription benzodiazepines such as Xanax for recreational use.

Border force detections of these drugs have almost doubled in the past five years, further fuelling the worry.

So why do young people use them, and how do the harms differ to those used as prescribed by a doctor?

What are benzodiazepines?

You might know this large group of drugs by their trade names. Valium (diazepam), Xanax (alprazolam), Normison (temazepam) and Rohypnol (flunitrazepam) are just a few examples. Sometimes they’re referred to as minor tranquillisers or, colloquially, as “benzos”.

They increase the neurotransmitter gamma aminobutyric acid (GABA). GABA reduces activity in the brain, producing feelings of relaxation and sedation.

Unwanted side effects include drowsiness, dizziness and problems with coordination.

Benzodiazepines used to be widely prescribed for long-term management of anxiety and insomnia. They are still prescribed for these conditions, but less commonly, and are also sometimes used as part of the treatment for cancer, epilepsy and alcohol withdrawal.

Long-term use can lead to tolerance: when the effect wears off over time. So you need to use more over time to get the same effect. This can lead to dependence: when your body becomes reliant on the drug. There is a very high risk of dependence with these drugs.

When you stop taking benzodiazepines, you may experience withdrawal symptoms. For those who are dependent, the withdrawal can be long and difficult, lasting for several months or more.

So now they are only recommended for a few weeks at most for specific short-term conditions.

How do people get them? And how does it make them feel?

Benzodiazepines for non-medical use are typically either diverted from legitimate prescriptions or purchased from illicit drug markets including online.

Some illegally obtained benzodiazepines look like prescription medicines but are counterfeit pills that may contain fentanyl, nitazenes (both synthetic opioids) or other potent substances which can significantly increase the risk of accidental overdose and death.

When used recreationally, benzodiazepines are usually taken at higher doses than those typically prescribed, so there are even greater risks.

The effect young people are looking for in using these drugs is a feeling of profound relaxation, reduced inhibition, euphoria and a feeling of detachment from one’s surroundings. Others use them to enhance social experiences or manage the “comedown” from stimulant drugs like MDMA.

There are risks associated with using at these levels, including memory loss, impaired judgement, and risky behaviour, like unsafe sex or driving.

Some people report doing things they would not normally do when affected by high doses of benzodiazepines. There are cases of people committing crimes they can’t remember.

When taken at higher doses or combined with other depressant drugs such as alcohol or opioids, they can also cause respiratory depression, which prevents your lungs from getting enough oxygen. In extreme cases, it can lead to unconsciousness and even death.

Using a high dose also increases risk of tolerance and dependence.

Is recreational use growing?

The data we have about non-prescribed benzodiazepine use among young people is patchy and difficult to interpret.

The National Drug Strategy Household Survey 2022–23 estimates around 0.5% of 14 to 17 year olds and and 3% of 18 to 24 year olds have used a benzodiazepine for non medical purposes at least once in the past year.

The Australian Secondary Schools Survey 2022–23 reports that 11% of secondary school students they surveyed had used benzodiazepines in the past year. However they note this figure may include a sizeable proportion of students who have been prescribed benzodiazepines but have inadvertently reported using them recreationally.

In both surveys, use has remained fairly stable for the past two decades. So only a small percentage of young people have used benzodiazepines without a prescription and it doesn’t seem to be increasing significantly.

Reports of more young people using benzodiazepines recreationally might just reflect greater comfort among young people in talking about drugs and drug problems, which is a positive thing.

Prescribing of benzodiazepines to adolescents or young adults has also declined since 2012.

What can you do to reduce the risks?

To reduce the risk of problems, including dependence, benzodiazepines should be used for the shortest duration possible at the lowest effective dose.

Benzodiazepines should not be taken with other medicines without speaking to a doctor or pharmacist.

You should not drink alcohol or take illicit drugs at the same time as using benzodiazepines.

Counterfeit benzodiazepines are increasingly being detected in the community. They are more dangerous than pharmaceutical benzodiazepines because there is no quality control and they may contain unexpected and dangerous substances.

Drug checking services can help people identify what is in substances they intend to take. It also gives them an opportunity to speak to a health professional before they use. People often discard their drugs after they find out what they contain and speak to someone about drug harms.

If people are using benzodiazepines without a prescription to self manage stress, anxiety or insomnia, this may indicate a more serious underlying condition. Psychological therapies such as cognitive behaviour therapy, including mindfulness-based approaches, are very effective in addressing these symptoms and are more effective long term solutions.

Lifestyle modifications – such as improving exercise, diet and sleep – can also be helpful.

There are also other medications with a much lower risk of dependence that can be used to treat anxiety and insomnia.

If you or someone you know needs help with benzodiazepine use, Reconnexions can help. It’s a counselling and support service for people who use benzodiazepines.

Alternatively, CounsellingOnline is a good place to get information and referral for treatment of benzodiazepine dependence. Or speak to your GP. The Sleep Health Foundation has some great resources if you are having trouble with sleep.

Nicole Lee, Adjunct Professor at the National Drug Research Institute (Melbourne based), Curtin University and Suzanne Nielsen, Professor and Deputy Director, Monash Addiction Research Centre, Monash University

This article is republished from The Conversation under a Creative Commons license. Read the original article.