Exercise On Prescription - The Dose Response

How Much Is Enough?

Despite a team of sports elites coming forward about their mental health in recent weeks, exercise is still good for us.

As promoters of exercise for health and wellbeing, it is important that we do not lose this message and continue to prescribe physical activity as both a remedy to existing conditions as well as a preventative measure.

This asks the question then; how much is enough? There is indeed a direct dose response which can be tipped out of balance to either end of the scale. There is also a big difference between an average Joe’s daily fix and the gruelling training schedules that an elite will have to undergo.

The WHO (World Health Organisation) recommends a minimum of 150 minutes of cardiovascular activity per week just to maintain good health. This training can be broken down into 3-5 days per week of say 30-50 minutes of single or multiple bouts per day. As long as any one session exceeds 10 minutes it’s considered a lodgement in to the bank of health and fitness. If the goals are then raised further to improve weight loss or performance training, this total may increase dramatically.

The extremes that our gallant elites push themselves to is way beyond our comprehension. They are conditioned to dealing with tremendous amounts of physical, mental and emotional pressure which if goes untreated can result in total blowout. Their schedule of training and events coupled with the highs and lows of performing result in a condition known as post competition depression. Even the urban Mamil (Middle aged man/mum in lycra) and weekend warrior who has trained for a fun event can feel a little deflated once the finishing line has been crossed. The what now, what next questions are great motivators for the recreational athlete while the elites process the triumph or tragedy of winning, losing or DNF (did not finish). Their careers, their purpose and their wellbeing are all at stake. Although this is not an excuse for an athlete to take a banned substance it does allow us some insight into the pressures and temptations which cross their paths.

With the winter games already underway and London fast approaching it is our duty as supporters to really put our money where our mouths are. We need to get out there and emulate our heroes in their pursuits. Swim, bike, run, canoe, join a team sport; get active. So at least when we become the armchair sports experts of 2012 we have the health and the wellbeing to clap in appreciation and an idea of what it is like to be inside the head of the worlds finest athletes as they compete in our good name.

Go Team Ireland !!

Totally TRX

Totally TRX
When your fitness motivation is hanging in the balance

It’s always refreshing to try out a new fitness regime, especially if you get bored easily and into a gym rut. TRX is a relative newbie on the Irish market although it has been hot across the US for about 5 years. Developed as a compact, portable fitness aid using parachute strapping, this versatile and challenging routine uses suspension, body weight and anti gravity to get your heart rate soaring. The adjustable sturdy straps are anchored to an overhead attachment or door and the combinations of exercises address strength, balance, flexibility, co-ordination and core stability with a measure of cardio thrown in.

Our friendly and enthusiastic instructor Isty made us handful of first timers on a Saturday afternoon feel safe and motivated. Always important when dealing with potentially dangerous equipment. The system replicates many of the regular exercises of free weights and other resistance training machines. I certainly felt I had a good range of movement with every exercise, sometimes even better than the restrictions of other equipment. The intensity is adjusted by small tweaks to your body alignment and wow can you feel the difference.

Properly taught, TRX is suitable for males and females of all ages and all levels of fitness but may require modifications for certain conditions. Classes are becoming more widely available across the country in both private membership gyms and pay as you go facilities. TRX home system is available on line directly from the supplier together with instructional DVD and other information. I’m not sure I would rush out to buy it as I prefer the group dynamic and one to one instruction of a class. I would recommend try before you buy.

TRX is fresh, it’s fun and defiantly feels like functional fitness. It gets my thumbs up.

May the force be with you.

Cost: €6.50 non member
Loughlinstown Leisure Centre
South County Dublin

Walk Away and Work It Out

Walk Away and Work It Out!
Tap in to your own natural ability to look and feel great. Physically, mentally and emotionally this is your call to action.


It’s not a secret, nor should it be that exercise and activity have a powerful benefit on our physical, mental and emotional wellbeing. The study and research of exercise and nutrition has continued to grow worldwide over the past twenty years. The media focus appears to be on weight loss, how to get the bikini body and what diets and exercise routines our favourite sports stars are following to get them in tip top shape. Other hugely important benefits include positive changes to mood states, feelings of wellbeing and social inclusion. The simple proof of this is something that we can all vouch for.
As human beings we are amazingly designed for movement and physical challenges. If our ancestors had sat behind desks or watched TV for hours every day chances are you and I would not be here today. We evolved on the move and the fact is we are doing less and less. Even our children have less freedom and resources to play and exercise in what should be a totally natural and essential part of growing up. While the school curriculum recognizes the benefits of including PE and sports programmes, it has to be limited in line with costs and teaching time available for other academic subjects. Education is a driver of modern economies and valuable school time diverted from academic studies is not always possible. It is up to us as individuals, parents and educators to lead the way.

Studies have shown that as little as fifteen minutes per day of brisk walking can change the way we look and feel about ourselves and our capacity to deal with everyday stress. That’s thanks to all the happy hormones working their magic. Best of all, it costs absolutely nothing, zero, nada. Now, we are not talking here about weight loss or training for the next Olympics. Just straight forward one foot in front of the other, get a bit of a sweat going but still be able to hold a conversation without being breathless. Add on a few extra minutes and you really are going places. Even better still, hook up with a neighbour or friend and get going. No matter what you choose to do it is going to be of benefit, either alone or with company. You can decide to plan your walk into your daily routine or walk with a purpose to get to work or go shopping. There are no rules. How refreshing. As long as you have a decent pair of walking shoes and dress for the weather you are good to go. Keep your own safety in mind if you are out and about on busy roads and of course be visible at night. Walking groups are great fun and a great way to meet like-minded people. The chatter and the endorphins will soon be flying. It feels great just to get out of your own head for a while and connect with your physical body and your surroundings.

Why not take a trip to the local pay as you go gym, pool or community centre and get all the help you need within a safe and friendly environment? With a variety of classes and courses available you would be walking your way into a whole new lease of life. Oh, and by the way, this motivation and will power thingy that people go on about. Makes you feel a bit left out when they all seem to have loads of it and you don’t. Well, surprise surprise. Motivation can come and go like the Irish summer. Don’t rely on it. Success comes down to good old fashioned DISCIPLINE. Nothing else, it’s that simple. Some days you feel great, full of energy ready to go. Other days well, just get out and do it. You will defiantly feel better by the time you finish.

My own personal appreciation of the simple benefits of walking comes from years of experience as a health and fitness consultant working within a corporate environment. Each day I preach a message to the already converted. Together we revel in the benefits that exercise has had for us on a personal level as well as discuss any other goals that we are gearing up towards. What really got me singing the praises once again of walking was my own brush with the blues. Fitness for me is a way of life but I got a bit caught up in the performance and stopped enjoying it just for me. It was during a time of enormous personal stress that I had no choice but to cut back on my other fitness activities and revert simply to walking and cycling to commute. The results were instant. I started to think better, I found a focus again just for me. Some of my best ideas and moments of clarity have been either on my bike or walking the dog. My sleeping went back to normal and once again I could appreciate all the incredible gifts I have in my life.

I have been able to use this experience to validate the masses of research that promotes physical activity as a means to treat depression and other physical and mental conditions. Personally, I prefer to exercise outdoors because I get an extra benefit from being in touch with my more earthy instincts. Everyone is different so be resourceful.

So, if you are feeling a little under pressure with work or life in general my top tip for any age and any level of fitness is to walk away and work it out. Each step is moving you closer and closer to where you want to be. Making physical activity and exercise a lifestyle choice is an incredibly simple and rewarding decision. This is your call to action which will benefit not just you but all those around you.

In Fitness . In Health