Doctor Dumbbell

Regular physical activity is arguably an essential aspect of life in the same way that food, water and shelter is. Keeping active prolongs life and enhances the quality, with many benefits to be gained, both physical and mental.

With a gadget-based society in which individuals no longer need to use their body’s to get around, keep a house clean, or earn a living, the requirement for structured exercise has grown. Yet almost seventy per cent of the population is not active enough to gain these benefits.

People from a range of backgrounds tend to outline similar blockages in their attempts to maintain regular physical activity levels. These barriers are extremely real and more than just excuses. However, there are ways of getting over these hurdles and reaping all of the benefits of regular exercise, available to all of us regardless of age, ethnicity, sex, or social status.

“I’m too busy to exercise, I can’t find the time.”
The government recommendation for Physical activity is thirty minutes per day on five days of the week. Hardly such a big commitment is it? If this is impossible and time is limited, you could even break this down to two fifteen-minute, three ten-minute or even six five-minute bouts. You could take stairs instead of lifts, walk to the next bus stop instead of waiting, cycling to work, or leave the car at home for short journeys. Basically, building the activity into your daily routine.

The key here is that the intensity must be moderate – this is when you feel warmer, your heart beats faster and you are breathing more deeply but still able to talk. If you can get enough air into your lungs to sing, it is probably low intensity that you are working at, which is better than nothing but not ideal.

“Exercise is too expensive. I can’t afford a gym membership.”
People in today’s society seem to be able to find the money for things like TV’s, junk food, cigarettes and alcohol. There are worse things you could do then spend your hard earned cash on an exercise related activity. Especially if it will enhance and lengthen your life, rather than shorten it.

If you are not convinced and not yet ready to support your health financially, there are various cheap options if you shop around, and the greatest form of exercise that has existed for centuries is actually free anyway – walking!

“I can’t fit in exercise as I have my kids and parents to look after.”
Regular physical activity is needed by all of us regardless of age. Why not involve your dependents in your exercise regime. You could go to the local pool together, put on some music and dance in the house or just go for a walk around the block.

“I can’t be bothered to exercise.”
There are so many benefits available including protection from heart disease, diabetes, obesity, some cancers, strokes, asthma, arthritis, osteoporosis, depression, anxiety, general colds and flu. Improvements in heart, lung, muscle and bone strength, a stronger immune system, everyday activities like walking up stairs and carrying shopping get easier, better sleep patterns, more energy, improved self-confidence, a mini-break from worries, a better sex life, increased flexibility, clearer skin, a sense of achievement, and more…

With all of this available for just half an hour a day, are you really sure you can’t be bothered to exercise?

“I’m too tired to exercise; I just don’t have the energy to be active.”
Have you ever sat indoors or at your desk at work all day and felt as tired as if you had run a marathon? Mind and body are strongly linked and Energy is like a continuum – you have to give it to get it. The more you move, the more energy your mind gets. If you feel tired, the best thing to do is just start. The energy boost you get will spur you on to do more.

“I don’t like exercise; I’m not the sporty type.”
Have you tried: walking, jogging, running, swimming, cycling, spinning, yoga, pilates, boxercise, aerobics, step aerobics, water aerobics, circuit training, tai chi, dance classes – salsa, tap, ballroom, lindy hop, break-dance and more; body combat, body pump, all of the sports at the summer Olympics, all the sports at the winter Olympics, sports that aren’t at either Olympics? If you have tried them all and not found one that is good for you then I would be very surprised!

If you are not used to exercising starting is probably the most difficult thing. To help your confidence you could try a group exercise class, with the support of other like-minded people and an instructor. Alternatively you could take a friend and help them to get fit with you, seek advice from a health professional, or enlist the help of a personal trainer to help you get the best out of yourself during the sessions.

The obesity epidemic is spreading across the UK at an alarmingly rapid rate. Recent reports suggest we are the fattest nation in Europe with 62 percent of females and 65 percent overweight in 2005, but what or who is really to blame for this current poor health crisis?

In the past people were active enough in their daily lives to burn the necessary calories to maintain a healthy weight. We now have an office-based culture in which people remain static for the entire day. Combine this with the invasion of technologies that no longer require us to move – cars, washing machines, remote controls, escalators, even automatic doors, and it is inevitable that we need to add some kind of physical activity to our daily lives.

The Gym industry has gradually made us believe that this is the only form of exercise available. This puts a halt to many of our good intentions to get fit; “I need to exercise, but I hate the gym…guess I’ll do nothing instead.”

Those that falsely accept that the ‘gym-only’ myth, are bullied into paying huge monthly membership fees, only to receive an insufficient service, such as poorly paid, inadequately qualified gym staff that sit in a corner assuming that keep-fit novices know all there is to know about safe and effective exercise techniques.

Without support and advice the lonely gym journey then gets tedious. Then, results are not achieved and reasons to attend are forgotten. Before long, it’s a repeat of the cycle – “guess I’ll do nothing instead,” yet this time the fees continue to fly out of the bank account, without a word from the profit-guzzling establishment. Lucky for them, room for new gullible members that do not attend. Unlucky for us, our waistlines expand.

A revolution of the gym industry is needed. Forty percent of the most qualified instructors leave the industry each year due to poor pay and prospects. Wages need to be raised to keep the qualified people that actually motivate, educate and support people on their journeys to a healthier lifestyle. Either that or the government needs to step in to develop exercise alternatives.

Other nations with lower levels of obesity have solutions outside of the gym such as Brazil with outdoor exercise stations on the beach, China, with streams of people practicing early morning Tai Chi or Holland with a multitude of pushbikes lining the streets.

If you are paying for a gym membership, either make sure that you attend on a regular basis, or just cancel it. There is just no need to throw money away, making the gyms profits fatter if the inactivity of not attending is doing that to your waistline! Try an alternative exercise type instead.

I took part in a dragonboat race with colleagues recently and it reminded me what a big role physical activity can play in the workplace. We had a lot of fun and got to know each other a lot better. The next day we all had soreness in muscles that we hadn’t used for a long time. We also had a mutual respect and a strong foundation to deal with the challenges of a working day.

In China, companies provide an opportunity to practice Tai Chi before starting work. What a great start to the day! The body and mind are alert. I’m confident that this would not happen if there were no productivity benefits.

So why aren’t all companies offering this? From market stall to multi-national- there are benefits. Benefits which ultimately mean profit. More profit.

The answer is that most companies don’t know where to begin. To date, there have mainly been ‘in house’ gyms or deals with a local gym. This doesn’t engage everyone.

There’s a need for a senior position within every organisation that deals with physical activity. CEO could be a Chief Exercise Officer and CFO might be a Chief Fitness Officer! Those that get this idea will have distinct advantages.

If you are a business owner or decision maker within a large organisation: take the first step now. Get a consultant in, to show you what can be done. Then create a permanent position. If you don’t, I have a feeling that you will be left behind…

Many People run or jog for fitness as it is one of the best ways to keep in shape by strengthening your cardiovasucular system, burning calories and toning muscles. It’s free, you can do it at any time and best of all, you control the pace you run at, so no wonder loads of people take to the streets to get fit.

However, many people tend to get bored with doing the same old jogging session that they have always done and end up losing motivation. Sound familiar?

Here are a few sessions that you can try to put a bit of spice into your runs:

BASE JOGGING is the perfect beginners pace. This is basically a steady pace where you are slightly out of breath but still able to talk. This is basically a slow jog, a touch faster than a brisk walk. You should be able to continue for longer durations at this pace.

STEADY STATE RUNNING is one step on from base running -  a faster jogging pace. This is a pace similar to if you were late for an appointment. As it is more intense it may take a while to build up to longer durations at this pace.

TEMPO RUNNING is a very tough work out that gives excellent benefits. A consistent run at a higher intensity. Ensure you pace yourself to ensure you maintain the same pace for the duration of your run. This is a session to progress to after a general fitness base has been developed, and is good if you are timing yourself over a set distance.

INTERVAL TRAINING is running over at a reasonably fast pace for a set distance or time, and having complete standing or walking recovery periods in between.

HILL RUNNING is brilliant for toning the muscles of the legs and backside. Run relaxed up the hill and jog/walk down. Repeat 2-10 times depending on the size of the hill.

FARTLEK RUNNING is a good way to become accustomed to running fast. It is a combination of fast walking, jogging, running fast and sprinting for different durations or distances. The more you run and the less you walk, the harder the session!

You can also vary the surface you work on for an added challenge. You could try roads, grass, the treadmill or an athletics track.

Remember to warm up and cool down with some light stretching and keep hydrated. Start easy and progress gradually to minimise the risk of injury and increase your chances of sticking to your programme. Run with a friend to stay motivated!

If exercising alone isn’t your thing, why not try taking part in a group exercise class. There are a wide range of exercise types available and each one provides different fitness benefits. Most classes are designed to use all of the major muscles in the body whilst improving heart and lung strength at the same time. The unique thing about most of these environments is that everyone works at their own pace despite performing the same activities.
GROUP ADVANTAGES

• Instructor offers encouragement and Support

• Increased Motivation

• A place to meet new friends and likeminded exercisers

• No pressure as each individual chooses the intensity they like to work at

• Opportunities to learn from other exercisers

• Instructor provides valuable tips on technique

There are a wide range of group exercise types to choose from:

AEROBICS

Aerobics is basically exercise to music. It is an excellent way to burn huge amounts of calories, tone muscles and improve heart & lung strength. Aerobics involves a series of dance routines that can be quickly learned. Excellent for improving coordination.

STEP AEROBICS

Similar to aerobics but routines are performed on a step. The increased impact can help to improve the strength of the bones and joints. You can choose different size steps – the higher the step the greater the challenge. Start with a small step and gradually progress to higher ones.

AQUA AEROBICS

Group exercise classes in a swimming pool have a reputation for being aimed at the over 50’s age category. Although the low impact effect on the joints appeals to this age group it is worth noting that athletes such as Mohammed Ali, Carl Lewis and Kelly Holmes also trained in water during their careers, so great body benefits to be gained.

CIRCUITS

Individuals perform a set of exercises, each exercise focused on a different muscle group. For example; press ups work the chest, sit ups work the abdominals, squats work the legs. Circuit training tones & strengthens muscles and improves heart & lung strength. The variety of exercises means there is always a fresh challenge.

PILATES

Core stability is essential in almost all human movements. Pilates is an exercise type that targets this area. The cardiovascular benefits may not be as great as some activities, but the core strength gains are immense. Better focus and relaxation are some of the mental benefits.

SPINNING / GROUP INDOOR CYCLING

A spinning class is a group indoor cycling session. Special exercise bikes are used that allow you to work at a variety of different intensities. It is cycling at a wide range of speeds, according to the instructor. Amazing for toning the leg muscles, improving cardiovascular fitness and burning calories.

KAI-BO/ BOXERCISE

These use a combination of training techniques from boxing and karate in a circuit style exercise class. Endurance and muscular strength on the whole is greatly improved. A great way of releasing pent up aggression, improving self-confidence and discapline.

BODY PUMP

This is like aerobics with light free weights. The object is to pump a lighter weight at different speeds in rhythm with the music. Pumping the weights at slower speeds improves the ability of crucial muscle stabilisers. Toning effects on muscles of the entire body are great.

HEALTH WALK

A health walk is a group of people that meet up to get fit on foot by walking. Walk Leaders are responsible for pace setting. Walking burns calories & tones muscles but is less strenuous. This is excellent for those who haven’t exercised for a while, or those who are more concerned with the social aspects.

You could also try a DANCE CLASS (Salsa, Ballroom, Street Dance, Tap, and more…) TAI CHI or YOGA.

Why not try something new this week? It could be fun!

Everyday I speed through various underground stations to and from work, passing more and more people that are unfit, breathless and struggling, and everyday there seems less and less room on the trains because of the expanding waistlines.

I usually pick up the free newspapers and seem to read countless stories about the dangers of obesity, heart disease, diabetes, or some other lifestyle disease that can be prevented through a bit of regular exercise.

There is a culture of treatment over prevention and the government spends billions of pounds a year in treating these conditions through medications, hospital fees and health professional’s salaries. Would it not be a better idea to spend some of this extraordinary budget on preventing the illnesses before they arise instead?

When you exercise your heart gets stronger and your cholesterol levels decrease, helping to prevent heart disease. Your blood sugar control is improved, protecting against diabetes. Your bone and joint strength is increased reducing arthritis. Your lungs are more efficient, your blood pressure is reduced, and cancer risk is curtailed.

Exercise releases feel-good chemicals in the brain, and when you are on the treadmill for example, you are not thinking about your bills or the bust up with your loved one, but instead about completing that final minute, so you feel less stressed.

Your body starts changing, and soon you feel more toned, can fit into last years outfits and begin to feel more confident. Combine this with blood now flowing to where it needs to go you may find your sex life improving!

But where has all the motivation to exercise gone? Its probably trapped somewhere between the temptation of the escalator and lure of the car. Or perhaps it vanished when you exercised way too hard all those months ago because the £12K a year gym instructor was not incentivised enough to advise you appropriately.

GP’s command great salaries for the fantastic work they do, which is often well-deserved. Yet an exercise instructor, who needs to have anatomy and physiology knowledge, awareness of medications and side effects, skills on how to perform the various exercise types, an ability to teach, as well as the talent to keep it interesting and fun to entice clients to come back, can earn on avaerage less than a fifth of that of a GP.

The government needs to shift some of the treatment budget into prevention and what could be a better start than paying exercise instructors better wages so that they are better-qualified to motivate, educate and support people on their personal exercise journeys.

Perhaps the struggling, breathless, commuters could also start the exercise they have been promising for months, or at least walk up half of the escalator stairs because as a well-known supermarket says: “every little helps,” especially when it comes to exercise.

Best of all we can all reduce congestion at the underground stations and create more room on the trains!

What sort of a person are you? Are you more visual, aural or kinaesthetic? Some times you’ll find clues in your language. Some people say: “I see what you mean” whereas others say: “I hear you”. The former is a visual person, the latter aural. Now, it’s not quite that simple and most people are probably a mixture. I am mainly visual with a bit of kinaesthetic thrown in. But how does any of this relate to keeping your health related fitness goals on track?
It’s about setting up the CORRECT support systems. They should relate to your dominant sense.
My wife needs to hear how well she is doing. The bathroom scales show her that she has maintained a healthy weight. The mirror shows her great body.  That ‘showing’ or seeing doesn’t motivate her. When a friend of hers comments on her figure or I mention that I’m impressed by her running- that’s what works for her.
So what about you? Here’s your challenge:
1.    Figure out what sort of person you are (visual/ aural/ kinaesthetic)
2.    Check this with the person that knows you best (see if they agree)
3.    Write down 5 phrases or actions that tie in with your dominant sense
For example for a mainly kinaesthetic person five actions might be:
1) Get a hug from my loved one when I come back from the gym 2) Get a massage every month that I maintain a healthy weight 3) See if my doctor will shake my hand if I get my cholesterol level down 4) Enjoy the muscle soreness after a workout 5) Enjoy how easy it feels to carry the shopping now due to my strength gains.
Once you personalize your motivation in this way, achieving your goal becomes easy. Good luck and ,as always, let me know how you get on…

Yoga basically translates as “the union of mind and body.” The main principle of yoga is to first discipline the body so that eventually you can train your mind to reach a higher consciousness. The stretching and fluid movements in Yoga increase stamina, unblock energy and improve muscle tone.

HATHA yoga is the most common form that unites mind & body. It is excellent for new comers, as technique is emphasised from the start. It is an amazing way to relieve stress and the benefits include improved focus & self awareness and better body alignment & flexibility. Other types include:

ASHTANGA (Power Yoga) is a physically demanding form of yoga that follows a set of movements called a Primary Series. It is very fast moving and energetic. This is a dynamic work out.

SCARAVELLI yoga awakens the spine by using breathing and gravity. This energises the whole body.

TANTRIC yoga uses the body and senses to open the Kun Dalini (an energy centre at the base of the spine).

YOGALATES combines the breathing, flexibility and focus aspects of Hatha yoga, with the core stability gains of Pilates.

YOGA-BOXING gives the relaxing effects of yoga, the physical & spiritual aspects of tai chi, aerobics and boxing. A stress busting, spiritual work out.

BIKRAM yoga is the 26 Hatha moves practiced in a room 5-10 degrees higher than body temperature (98.4F).

The governing body for Yoga in the UK is the British Wheel of Yoga. If you would like to try it, log on to their website for further information.

SWIMMING is the ultimate total body workout. It can tone muscles, reduce body fat and improve the functioning of the heart and lungs. Swimming shapes your entire body and improves core stability when performed on a regular basis.

Different strokes have different benefits, but all are excellent for gaining health and fitness benefits. Swimming is non-weight bearing, and the stress on the joints is minimal.

SWIMMING SUGGESTIONS:
• Pull Through: Fully extend your arms and pull your hands through the water.
• Don’t forget to breath: Try breathing out into the water to dramatically improve the strength of your lungs.
• Kick: Keep your legs kicking in a relaxed motion for the duration of your swim
• Controlled Speed: Swim at a pace that feels comfortable and relaxed

When beginning your swim, start easy and warm up gradually. Relax and concentrate on your technique. Keep your strokes long and breathe consistently. Work on your timing as this is what holds the stroke together. Eventually you may try counting the number of strokes you take on each length. If you can only swim 1 length, aim for 2 next time. It’s not where you’re at, but where you’re going that counts!

TIPS FROM AN EXPERT: IAN THORPE (OLYMPIC CHAMPION)
• Try alternative strokes: The variety can help with motivation and train different muscle groups.
• Try mixing different strokes: i.e. freestyle kicking with legs, while doing breast stroke with your arms.
• Time yourself: Every now and again time yourself and aim to improve on it next time.
• Strengthen your upper body and core stability to dramatically improve your swimming techniques.

WALKING is the ultimate exercise. It is the easiest to do and the least strenuous. It can be done at anytime and there are no costs involved. Walking can tone muscles, help protect your heart and improve fitness. Walk at the right pace and you can even reduce your blood pressure.

WHY WALK?
FREE – No costs involved.
EASY – You select the pace you wish to walk at.
QUICK – Only around 30 minutes walking per day.
SAFE – Low ground impact prevents likelihood of injury
JUST AS GOOD AS JOGGING – Walking at the correct pace burns a similar amount of calories to jogging.

Walking a little every day will improve your health and fitness making daily activities easier to perform.

HEALTHY HINTS:
Every little helps: Why not try getting off the bus a stop earlier, or taking the stairs instead of the lift.
Nice Place: Walking in a pleasant place can be relaxing and a mini holiday away from the everyday mini stresses of life.
Arms too – Using your arms lets you walk faster & burn more calories.
30 minutes a day is best: One 30 minute, two 15 minute or three ten minute walks – The choice is yours.
With Friends: A walk and a talk can be very social. It amazing how much easier walking is when you are in the midst of conversation.
New Friends: Most London boroughs now have Healthy Walking Schemes. A health walk is a group of people who meet for a short walk to get in shape and meet people. Extremely Social.

Start easy and progress gradually. By walking on a regular basis, you will be able to walk further and faster as your body functioning improves. If you can only walk for 5 minutes, aim for 6 next time. It’s not where you’re at, but where you’re going that counts.