Have you always been scared of the gym? You walk up to the door of the fitness centre and can feel your heart rate increasing already, your breathing is getting faster. You grab the door handle and notice your hands are a bit sweaty and a little shaky too. Your stomach feels a little queasy all of a sudden. The gym has always had this effect on you, so your workouts are short and rushed so you can get out. You can’t put your finger on what it is, but going to the gym makes you feel uneasy, scared even. Because of this, your best made plans always fall away because you don’t like going.
Does this sound like you?
How about this one?
You rock up to the theme park and get in line for the latest thrill ride. It has a huge first drop, then straight into a triple corkscrew. You are so excited, you can barely contain yourself. Your breathing is fast, heart rate is elevated. You feel a bit shaky and your partner won’t hold your hand because it’s sweaty. Your stomach is feeling a little funny now, maybe that double choc thick-shake was a bad idea!
Hang on……aren’t they all the same responses you got when you went to the gym? Well, Quite simply, yes!
What’s going on here?
Arousal is arousal. When you get scared the brain releases adrenaline and cortisol which creates all of the above mentioned physiological responses. Essentially it’s getting the body ready to move and react, in whatever way that may be. You may know it as the fight or flight response. When you get excited, the exact same process happens. The adrenaline that flows through your body from fear is the same adrenaline that flows through your body when you are excited.
So how come some things we choose to view as fear, and others as excitement? Ultimately it comes down to our mindset and how we choose to interpret the stimulus. Maybe it has to do with past experiences that can drive particular negative or positive associations and can therefore make an experience either an exciting one, or one that holds great fear.
So next time you walk into your gym and get these feelings of fear, take a moment to think about them, about why you’re feeling them what they actually mean and then move on. Could it be that you aren’t scared of the gym, that you are actually very excited about the change you are about to make and the positive impact this will have on you?
My advice to you if you do actually feel you are scared of the gym, is to look around. Not all gyms are made equal. Find somewhere that suits you and suits what you want and need. Secondly, learn to breath! Practice deep, even and controlled breathing through your diaphragm. This breathing can help to get your body back to a ‘normal’ state faster and in turn will lower your emotional arousal levels and be more in control of any situation.
Finally, find an exercise coach that you resonate with so that they can help create a positive atmosphere for you in your journey to a better and healthier self.
We all love to head away on holidays. My idea of a holiday may be quite different to someone else’s idea of a perfect getaway. Where some people like to unwind and relax on a European river cruise sipping Champagne and reading a good book, others may prefer a tropical beach holiday where they spend time swimming or meandering through the local markets. Many are more adventurous too. I myself like to get up and about, explore and be a little adventurous. If there is a good scenic hike to the top of a mountain on offer, I’ll probably do it. Regardless of the activities on the holiday there is still one thing that remains constant. There is a need to get fit for travel.
Why do you need to be fit for travel?
I think you would all agree that the last thing you want to do is injure yourself while on holiday or worse yet, before you even get to your destination. Travelling can inherently be stressful on the body in a number of ways. Physically, you are likely to have baggage to be lugging around to airports and hotels. You may want to get your carry-on baggage up into the overhead compartments on the plane and then back down again upon arrival. Take care because we all know your baggage may have moved during the flight! Most holidays do also end up involving a degree of exploration on foot to have a look at the sights and often just to get from place to place. All of these seemingly simple tasks still require a degree of strength and mobility.
Moving away from tasks that need physical strength, let’s talk a little about physical health! A lack of physical health could lead to an increased chance of a cardiac event whilst overseas, that’s a real buzz kill! That’s looking worst case. On a lower level it may just be an inability to walk from place to place due to breathlessness or achy joints. Still a bit of a downer during a holiday.
If you are planning a more adventurous holiday, such as a multi-day trek in Nepal or a ski trip then this need for an appropriate fitness base is even greater. Essentially, you want to be sure that you have prepared yourself for the likely rigors of your holidays, regardless of the intended intensity.
How do you get fit for travel?
It’s not as hard as you may first think. If you are coming from a place of very little fitness, consider starting with small walks that challenge you slightly. This will start to build up some cardiovascular fitness and a base level of strength. Have a read of this blog, Strength Training for Walking to see how strength training could help you. As the walks become easier, you can start to increase the intensity over time. I would strongly advise some professional advice into strength work that will help build both lower and upper body strength. This will help you achieve all of the routine holiday tasks easily. If you happen to be embarking on an a more adventurous holiday, it is best to get some tailored advice for your individual needs. You will want to be doing more to increase strength and endurance.
Whether you are starting from scratch or need something more advanced, this is an area iNform Health and Fitness Solutions specialises in. We want you to get the most out of your travelling so come and visit us for some quality advice.
Don’t miss the forest for the trees. Get fit for travel so that you can climb to the top of every lookout and see all that there is to see.
Exercise was my last resort. I’ve heard this statement only a couple of times, but each time it makes my head spin. I have to ask what it is that makes people choose to undergo a surgical procedure, try multiple medications and every alternative therapy under the sun before resorting to exercise.
Is exercise hard work?
One option is that people sometimes view exercise as being hard work and prefer to take an “easier path” to deal with their issues. Essentially the hope is that someone else will fix them. You have a bad knee, get a surgeon to throw a new one in and you’ll be right to go. Unfortunately it’s not quite that simple. The months of rehab work (exercise) needed post-surgery will make you wish you just tried exercise to start with. Medications may help with many conditions, exercise may cure the condition or prevent its occurrence in the first place.
Exercise doesn’t have to be hard work. Sometimes the right exercise for a condition won’t even raise your breathing rate, heart rate or bring on a sweat. It’s not all about boot camps and working till you drop. It’s about finding the right exercise for you, for your needs and taking solace in the fact that it’s doing great things for you.
Lack of advice?
Could it be a lack of quality information from those we go to for advice? A series on low back pain by the global medical journal, The Lancet, mentions that most low back pain sufferers aren’t getting the most effective treatment and advice which is to stay active and to exercise (exercise appropriately is key!). Instead, advice given is often to rest, take pain killers, get spinal injections and surgery.
I am hopefully that times are changing and the importance of regular exercise is more at the forefront of people’s minds when thinking about how to best address injury and illness.
Own Your Health!
Your body is yours and your health is yours. Others can give you advice and point you in the right direction but in the end you need to do the work to reap the reward. I strongly believe that every person out there can benefit in some way from a well tailored exercise program.
In the end, exercise can be a free and easy way to make change to your health issues. All you need to do is grab it with both hands and don’t let go. Ultimately exercise should be your first stop on your journey to good health and well-being. Get some advice from a quality health professional and give exercise a red hot go before you move towards other options.
On the back of recent iNform blogs about the positive effects of spending time in the outdoors amongst our blue and green spaces, I thought it would be great to pass on some of my favourites so that you can explore Adelaide’s trails and beaches:
You’ll find the start of the boardwalk in Hallett Cove (or you can start at the other end in Seacliff), a 35 minute drive from Adelaide. The walk itself is a 10.2km return walk rated as a moderate hike. If you aren’t up to 10.2km, it’s very easy to walk as far as you wish and turn around.
It’s a scenic walk along the cliff-tops of Marino and has numerous valleys and resultant stairs to climb. There are also several little paths in the valleys that you can explore to take you to the rugged beaches. You can find plenty of birdlife and if you’re lucky and have a good eye, some ocean life may show itself also. At the Hallett Cove end there is also a great café for lunch and or a coffee after your walk.
A little further from Adelaide at a 75 minute drive, this little gem of a trail is one of the most scenic around. The rugged cliffs and coastline of Newland Head Conservation Park provides some amazing views. The trail itself is rated moderate and is 11.5km one way. Keep this in mind as you may need someone at the other end to pick you up if you choose to do the whole one way walk. Alternatively, you can walk just a part of it and turn around.
Just a whisper away from the CBD at a 15 minute drive, Chambers Gully is Waterfall Gully’s little brother. The trail to Mt Lofty is a 15km circuit, rated hard hike with steep sections so make sure you are prepared if you are doing the full loop. If you want more of a casual walk, the first few kilometres of Chambers Gully are less strenuous and very scenic. There’s lots of wildlife to be seen if you keep your eyes open.
I may be a bit biased about Port Noarlunga given I spent many days there growing up. But I’ll stand by my claims that it’s a top spot. It’s a 40 minute drive from Adelaide and has numerous activities available. You can hire snorkels and fins from Elite Dive Academy and go snorkeling out at the reef. There is a jetty that will lead you out to the reef which you can also walk on and explore at low tide. If you take a short walk over to the river you can hire kayaks from Easy Kayak Rentals and have a cruisy paddle down the river. For those wanting to hit the waves, South Port Beach sits at the south end of Port Noarlunga and can often have a nice wave rolling in. Need a board? Preece’s Surf shop can help you out.
A quaint little town on the coast about a 90 minute drive from Adelaide. Great spot on a nice day for some fishing, kayaking or just a swim. Don’t miss the walk around the bottom of the cliffs to explore a little more. There are some great other little beaches and places to explore if you are willing to have a look around.
Port Willunga is a quiet little town about a 50 minute drive from Adelaide. The beach itself sits in a bay and is a little protected from the elements. There is a lot of beach to spread out on and the cliffs that overlook the beach can be quite scenic. The Star Of Greece café sits at the top of the hill, named after an iron cargo ship that wrecked here in 1888. The wreck provides a great diving spot for keen divers. Snorkeling off the beach is also very accessible.
If you like to travel, Innes National park is a wonderful place to visit. There is lots of historical walks, shipwrecks, surf breaks and protected bays to explore. You could easily spend a week there doing walks every day and not get bored.
This is literally a hidden beach. When driving into Stokes Bay you are greeted with a rocky bay and a boat ramp. If you care to find a park and do a little searching, there is a narrow path/cave that makes its way through and under rocks, opening up to a pristine white sand beach. There is a protected wading/swimming area for the little ones and if the conditions are right there can be a fantastic little left hand beach break for the keen surfer.
These really are just a handful of quality outdoor environments the Adelaide region has to offer. When it comes down to it, if you are outdoors and moving and enjoying it, then you are in a great place. If you want to find more great trails WalkingSA has a great database of trails throughout the state.
If you want to explore Adelaide’s trails and beaches more but feel you can’t due to injury or fitness levels. Come in and see us. We can get you on track (or in the water) in no time.
We learn to do it from around the first birthday mark and continue to work on it through our younger years until it becomes an action that we really think very little about. In this time we are building a base level of strength and function. When we want to go somewhere we just get up and our legs somehow get us from point A to point B. For the most part this serves us well and we can deal with the stresses placed on the body.
What happens when we choose to get out and be a little more adventurous?
Walking hills = Increased demand + increased need for strength
Let’s look at a popular local walk – Waterfall Gully up to My Lofty summit. The walk itself is fairly short, 2km to the top and a total of 475 metres of elevation gain.
Now let’s hypothesise that you weigh 65 kilos and are carrying a couple of litres of water, a snack and a camera. You need a camera to capture the waterfalls, abundant wildlife or the children/grandchildren running ahead. So you’ll have maybe a total of an extra five kilos (maybe 20 kilos if the grandchild gets tired and you have to carry them). So now you have 70 kilograms or more and you’re asking your body to haul you 475 meters into the sky, whilst covering 2 km of distance.
That’s a fairly big increase in stress that the body now has to deal with. What should you do now? Read on.
Add some strength training sessions to your week
Our bodies adapt to the stresses we place upon it and they do this quite efficiently. If you add increased load a few times per week (strength training) our bodies will adapt to these stresses and will become stronger and more able to cope with higher levels of stress. This results in a few things:-
You will have a lower risk of injury
A higher enjoyment rate during your walks
You may even be able to keep up with the little ones.
Additionally, you also have the ability to test yourself more in some longer or more challenging walks. All in all, you will be more resilient and capable than before.
If you are unsure how to build strength, seek advice
Strength training can be beneficial to your health and well-being in many ways, if done incorrectly it can also potentially cause injury. If you are not experienced in strength training I would strongly advise you to seek professional advice and ensure you are both doing exercises correctly and that you have exercises prescribed that suit your specific needs.