Don’t just exercise -
exercise right BY DR. MIKE ROSSER (Retired GP)
Injuries related to leisure exercise and competitive sport encompasses almost every mechanical injury and ranges from blisters affecting charity walkers to intensive care admissions in motor sport. During my career, which includes twelve years in the military both as a junior orthopaedic surgeon and station medical officer, I have seen a wide range.
A General Practitioner (I am a retired GP) sees a large proportion of cases, maybe not at initial presentation, but in follow up, as these injuries frequently impact on daily activities and work. Probably about 10% of consultations relate to leisure activity induced injuries. Commonly they occur at weekends and public holidays .
Although one sees the end point, it is important to look at causation. Over the years, one has seen poor preparation, inflated expectations and little relevant training, apart from competitive sport. So many people want to embrace exercise but have difficulty finding time in their demanding day and then they often over exercise to compensate.
Competitive sports people incur a lot of their injuries during competition rather than training, so they have to train beyond the expectations of the contest, in order to protect
themselves.
Seeing an exercise injury often requires appropriate referral to, for example, a sports medicine doctor, physiotherapist, chiropractor, podiatrist for biomechanical assessment and orthotics, Yoga, Pilates, or a commercial enterprise for orthotics, supports, etc. Dieticians feature for some individuals.
Exercise is good for the body’s physiological functioning and should start at a young age. See
www.healthyfamilies.ca (importance of Physical Activity for Children) and
www.nhs.uk (Physical Activity Guidelines for Children). Strengthening muscles and putting joints through a full range of movement have long term stability, balance and metabolic benefits.
Life style assessment includes diet and exercise as they go hand in hand. For those challenged by weight, my advice includes the Mediterranean Diet (
www.nhs.uk) and I would suggest a normal food intake is three portions a day. What is a portion? I use the advice from another doctor which says one portion is a plate the size of your hand without any constraints.
Always monitor yourself for weight, girth, pulse and exercise achieved. Body mass
index and girth measurement (the new
gir ent
concern) can can
be found at the British Heart Foundation site
www.bhf.org.uk .
B itishHear
Seek advice before embarking on unfamiliar or forgotten activities. Encourage young people. Exercise and the introduction to all forms of sport in the community is the responsibility of parents, schools and education.
For those who have a demanding day, I would suggest very early exercise every day in all weathers. Join a club and exercise with like-minded people and enjoy the experience. Exercise is activity that makes one hot, sweaty, breathe hard and increases pulse rate. Certainly that’s my experience. Never over exercise; one can always come back to it later. Build up to your targets. Even the world’s elite athletes take this advice as they know the damage caused by exercise induced injuries.
Once I have mustered the strength to change into my sports kit at 7:00 a.m. and jumped that hurdle (and its big), I know I have no excuse. I always feel better when I have completed the exercise for the whole day.
Simple, safe exercise – no experience necessary!
Feel your best. Just add Healthhaus.
Call 614800 or visit
www.healthhaus.co.uk
800 27
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