Respect the pain barrier - exercise

Published on Friday 29 February 2008 13:28

We're more aware than ever of the value of regular exercise, but caution is required when pushing your body to extremes

IT'S the news that couch potatoes have been waiting for: exercise is bad for you. According to recent findings, self-confessed gym bunnies could be putting themselves at risk with poor warm-ups and excessive exercise programmes. So, too, might exercise junkies prone to punishing themselves at the weekend to make up for a busy, high-stress week at work, say health professionals. And those inclined to work out with a sports injury or immediately following one? Another mistake, say health experts.

Doctors recommend that adults should be doing 30 minutes of moderate activity five times a week for a healthy mind and body. But, despite the government predicting there will be 13 million obese people by 2010 and an increased awareness of health risks related to lack of exercise, it seems that some are running the risk of pushing themselves to the extreme.

In a recent survey, 54% of those questioned by Men's Health magazine said they regularly exercised through the pain barrier and 65% admitted they had never sought professional advice before embarking on an exercise programme. Most worrying was the fact that 74% admitted to having injured themselves in some way while exercising.

And the pitfalls do not stop here. In his 2005 book The Joy of Laziness: How to Slow Down and Live Longer, Dr Peter Axt pointed out how high-energy activities may actually accelerate the ageing process. Axt's findings suggested that over-enthusiastic exercisers could potentially push themselves to stress fractures and insomnia.

Such arguments, however, do not support a 'no exercise please, we're British' approach to a healthy life. While regular exercise is a must for any lifestyle, the professionals say it should be paired with an ability to understand how to make your body work for you, in the healthiest possible way.

Running

One of the most popular forms of exercise, running can be full of pitfalls so it pays to beware. The impact on a runner's legs during any kind of exercise programme can be as much as four or five times their body weight. Check with your doctor that you are a sensible weight to be running and, if not, opt for low-impact exercise such as swimming in the early stages of any exercise programme.

A hefty workout on the treadmill or round the local park at lunch without the right technique can lead to various health problems, including damage to your joints, muscles and even your heart, so do your research and build up any running programme gradually.

Research studies suggest that subjecting human joints to excessive pounding can lead to osteoporosis in the knees, ankles, hips and neck. Over-use injuries can affect the tendons around the ankle, knees, hips, shoulders and wrists.

Always take part in a gentle warm-up and warm-down. On a basic level, take care of all aspects of the running experience. Replace your running shoes every 500 miles or so to ensure your feet are supported correctly and check what type of shoe is suitable for your running style.

Walking

Continually gaining kudos for endorphin-building and stress-busting, walking is something each of us can easily manage on a daily basis, whether it be a brisk walk to work or a longer ramble at the weekend. Much like running, it pays to build up gently. If you are new to walking for exercise, build up your distance over a number of weeks, so as to not put excess pressure on your muscles.

Always be prepared (many long-distance walkers fail to take simple precautions like eating and drinking enough before setting out) and remember to dress for the weather. The Ramblers Association suggests that on longer expeditions, walkers should be "aware of escape routes in case you need to cut your walk short for whatever reason".

In cold weather, the greatest danger is hypothermia or exposure, so wear layers that can easily be added or removed. In warmer weather, take precautions against sunstroke and heatstroke by applying sun block and wearing a hat.

Never underestimate the importance of drinking water regularly. Doctors recommend drinking up to two litres a day with just a basic exercise regime, to keep yourself hydrated at all times.

Cycling

The 30 minutes of activity a person needs can take the form of 10,000 walking paces or five miles of cycling. When cycling is done safely, it helps participants lose weight and reduce stress. Stick to cycle tracks you know well, where possible, and always wear a helmet. Knees can also be protected with the use of pads.

If you are new to cycling, avoid busy roads. Build up your confidence on quiet, traffic-free routes and you will be less likely to push yourself too hard under duress. As with walking and running, build up your time and distance covered.

Aerobics

According to research from the University of Ulster, strenuous aerobic exercise can cause serious damage to the muscles and heart.

Researchers found that many who were unaccustomed to aerobic exercise were taking their heart rate up to 85% of its maximum for more than 10 minutes, and in so doing were releasing dangerous free radicals into their bodies.

Specialists suggest that you get to know your limitations. Opt for a beginners' class if you are new to aerobics. Similarly, if you are following a DVD at home, ensure you never cut out the warm-up or warm-down to save time.

Drink lots of water and trust what your body is saying to you. Learn to know the difference between pain and a healthy, vigorous workout. Where possible, get a heart monitor device and keep a note of any highs and dips during your workout.

Climbing

The ultimate thrill for the adrenaline junkie, rock and ice climbing have become increasingly popular sports, with more indoor facilities than ever. But overdoing it can make climbers prime candidates for shoulder impingement syndrome (SIS). Essentially, over-reaching can lead to inflammation of tendons. Health experts suggest such discomfort can be avoided by strengthening the rotator cuff muscles, in the shoulder, through good warm-ups and light exercise in advance.