Tag Archives: exercise

Farmers Exercise- Now!

Attention Farmers

Sports Physio tipperary farmers exerciseNow that the cattle are indoors and the cows are dried off, it’s a great opportunity for farmers to look after themselves. It’s a great time to start feeling better and getting fit in the process. Farmers exercise often gets neglected when times are hectic. Now is an ideal time to start exercising. After all.. it’s only 10 weeks to the first of February.

Springtime Madness

It’s only 10 weeks until the first of February. This is when dairy farmers in particular get very very busy.  As a dairy farmer’s wife (daughter and sister too!), I know the Spring is very busy. This is usually when calving cows and rearing calves takes priority over exercise and even family! We see farmers every Spring in the clinic, towards the end of March and in April, with low back pain and shoulder pain. They are often exhausted from weeks of very long days and interrupted sleep. Exercising now will get you ready for the hard work ahead and reduce your risk of injury.

You now have the time

A farmer’s work is done in the daylight mostly. This time of year, there is a window of opportunity between 5pm and 7pm, for farmers to exercise. It’s as simple as going into your local town or village any evening and doing a brisk walk for 20  minutes non- stop. It’s only about a mile and a half to walk. The important word here is ‘brisk’. Walking through the fields, unless at a brisk pace and non-stop, does not benefit you in the same way (though better than the quad!).

How often should I exercise?

You need to be doing this 20 minutes non-stop brisk walk at least 5 times a week- that’s Monday, Wednesday, Friday and both Saturday and Sunday. Saturday and Sunday go with friends, or go in the morning, just for variety. Better still, take a different route in the daylight. Gradually, increase the time to 30 minutes over the next few weeks.

How fast is brisk walking?

Brisk walking means that you should be breathing faster than at rest and be getting warm from your exercise. You should be able to talk, but not as easily as if you were standing still.

Alternatives to walking

If you really dislike walking, or have an injury that means you can’t walk for exercise , you have a few other options. An exercise bike is a great option as you can do this at home or in your local gym. The swimming pool is a nice alternative if you can’t walk as you can get the exercise without the landing on the ground. We run Pilates classes here at the clinic. Most towns and villages have some exercise classes or a gym- get good advice on your gym exercises if it’s new to you. Finally, last but certainly not least, dance classes- set dancing and social dancing- are a brilliant, fun way to get and stay fit.

Mens Health

If you haven’t exercised in a while, or especially if you get chest pain or arm pain occasionally, please see your GP before starting your exercise. It would be no harm if you haven’t seen your GP in over a year to have a check-up anyway. Movember is a great campaign to raise awareness of mens health. Early detection of most diseases leads to better outcomes.

Have fun!

Karen

 

 

Post Storm Exercise

 

Post storm exercise

For the past two weeks the main topic of conversation in the clinic with patients has been the bad storm. Electricity blackouts, trees down and no exercise done. In fact, since Christmas, anyone who ‘depends’ on the outdoors for exercise has been admitting to the lack of routine of walking/ running/cycling because of the bad weather and feeling worse for it.

Now this week things are not as bad- with the odd sunny spell it’s time to get back to your usual exercise regime. Take advantage of the short periods of calm nice weather and the stretch in the evenings to get back to exercising outdoors. Your back, neck and shoulders will thank you for it, not to mention your heart and lungs!

 

Welcome to the Tipperary Physiotherapist Blog

Welcome to the first post of our blog for Cahir Physiotherapy Clinic in Co. Tipperary. Here we hope to keep you updated regularly on the latest in injury prevention advice, cutting edge physiotherapy and exercise research and what we’re up to in our working week in Co. Tipperary.

In spite of, or maybe because of, the awful weather we’ve been really busy with new injuries in the clinic over the past 2 weeks.

Lots of people locally have been overdoing it with cutting trees and clearing gardens after the storm. This overload of unusual physical work, combined with a lack of exercise due to the prolonged bad weather,  is a lethal combination for back pain, neck pain,  shoulder and elbow injuries.

In the physiotherapy clinic we’ve been busy treating patients with muscle and tendon injuries…. and I hear the chainsaw mechanics are busy too!

The key thing to recover from these injuries is to rest from the offending activity- hopefully all the trees have been cut by now-and gradually return to your regular exercise routine. If you don’t normally exercise now is a great time to start.

But…don’t just rest- your muscles, joints, tendons and ligaments prefer gentle movement even when sore. For example, if your shoulders are sore, try this: sitting tall, gently raise your shoulders towards your ears, stretch the shoulder blades back, then gently lower. Repeat this slowly and then change direction. Then still sitting tall, slowly lower your right ear towards your right shoulder gently then return to the middle again. Don’t force it. Repeat on the other side.