Dangers of Inactivity

New research in The Lancet has revealed that inactivity can be as bad for health as smoking. The series of articles has been released to coincide with the London Olympic Games this summer. The popular journal has said it isn't trying to ruin the Olympics, nor does it expect exeryone to go out and begin gruelling exercise routines in the gym. Instead, it wanted to move from focusing on the benefits of being active, to pointing out the dangers of inactivity. Those dangers include:

• Increased chance of getting a chronic diseases such as heart disease and diabetes;
• Increased chances of suffering from depression;
• Increased risk of getting breast, bowel and colon cancer;
• Increased risk of stroke, and
• Higher instance of weak bones (can lead to osteoporosis and arthritis) and muscles.

Experts say that widespread inactivity should be treated as a pandemic with citizens in the richest coutries moving the least. So, how does Ireland fair and what can be done to increase day-to-day activity in all our lives?

Ireland

Amongst 36 countries, Irish people are the seventh worst with 53.2% of us admitting that we do no take the recommended amount of exercise. That breaks down to 58.5% of Irish women and 47.8% of Irish men, which is typical across the board. Our closest neighbours, the UK, are doing even worse with 63.3% not moving enough. The worst in Europe are Malta (71%) and Serbia (68%) while the best are Netherlands, Estonia and Greece.

The Details

The research used World Health Organisation data, which was taken from questionnaires in 122 countries that represent 89% of the world's population. The Lancet now believes that roughly three in 10 people over the age of 15 are not exercising enough.

So, what is exercising 'enough'? The rough-ish guidelines are as follows: 30 minutes moderate activity (such as a good, brisk walk) at least five times a week OR 20 minutes intensive exercise at least three times a week OR a combination of the two.

What can we do?

There have to be simple things that we can do to increase our levels of activity on a daily basis, despite the fact that people are commuting longer distances and for longer periods of time. Here are some things I have come up:

• Start walking! Be it to the corner shop, to a friend's, to school with your kids, it doesn't matter. A good way to keep this habit is to ask a friend to walk with you.
• Get a dog! Personally, I can't stand dogs, but they're very good for getting you out and about. If you have to walk the dog everyday, that means you have to walk everyday! (Unless you're the horrifically lazy person who drives along holding the dog on a lead out the window!)
• Everyone is legally entitiled to a lunch break, so if you REALLY can't make time for exercise during the day (which I don't believe anyway!), use your lunch break.
• Take the stairs instead of any automated devise to go upwards. It sounds clichéd, but there is a reason it is repeatedly quoted - it helps! If for no other reason, it will make you realise how much you rely on these things and hopefully break the habit(s).
• Buy a bike. Make use of the government's Bike to Work Scheme while you can and get pedalling. Or else use Dublin Bikes to get around the city. 
• Walk PART of your commute. Linked public transport is great, but what about not going two stops on the bus or tram? You could walk or cycle it.
• I have mentioned this before when we dicussed excuses people come up with to NOT exercise, but I think it's relevant here - find something you like doing. Swimming and dancing seem to be very popular as things people really enjoy. I can't comment as I can't really do either, but if it's your thing - get out there!
• Clean and garden more - both will definitely get you moving!
• Include the family and get everyone out somewhere safe to walk or cycle together.

Remember that you won't melt in the rain! We are Irish; if there's one thing we're good at, it's how to make the most of rainy conditions! Also, remember that two or three short bursts of exercise in your day make up the recommended half an hour. And finally - you don't have to limit it to half an hour a day :)

Does anybody else have any other ideas as to how to increase activity on a daily basis, without going too far out of your way? If so, please tell us in comments below!

Bike Week

I am thirty-one years of age. I started commuting by bike twenty years ago. I remember it so well. My dad took me out on my bike on the main roads to make sure I wasn't too nervous. I loved it! I only had to cycle a few kilometres to school, but cycling soon meant much more than transport to me - it meant freedom! I was able to visit friends in neighbouring suburbs before they were allowed come to me. I was allowed on country roads, main roads, dual carriageways and the big one - for me - the Artane Roundabout!

So began a love affair with the humble bicycle. I later cycled to college, work, play, sport, shopping, everywhere. I couldn't understand how anyone would choose the bus or train (or worse - a lift!!) when they could dust the bike off and get going. It was faster, better, cheaper and an overall far superior travel experience in my opinion. Over the years I have, very unsuccessfully, tried to talk numerous friends into cycling, but the overall response tends to be, 'No way, José! Not in Dublin!'

I still love my bike (if my brother is reading this he will argue that it is, in fact, his bike. After all these years using it, however, I claim something akin to squatters' rights!). I love cycling. My boyfriend recently bought a bike and it has been a great way to see Dublin together. I have recently moved offices and after a long time walking, I am again cycling to work. And I no longer love it. Why?

Well, after a few years abroad in the mid-2000s I noticed a huge increase in the number of cars on the roads. This didn't phase me as I am a confident cyclist. I noticed, though, that these motorists always seemed to be in a huge hurry. They seemed to take extreme risks and it really annoyed me. I felt in the heat of the moment, I wouldn't stand a chance if up against the crazed driver of a 'people carrier' or an SUV. But, over time I just got used to it and learned to live with it, and as usual weave between the cars and ultimately get home quicker than all those motorists.

In recent years, however, my point of focus has shifted. I now hate cyclists. And when I say I hate them, I mean it. They are by far the most inconsiderate and ignorant road-users in this city. I note every day with anger that I am the only one who does not cycle through the pedestrian crossing when people are walking, who does not inch dangerously through junctions, who does not habitually break lights and ignore not only the Rules of the Road, but also other road users. This especially annoys me when those other road users include older people and children. 

The problem concerns me on a pragmatic and selfish level too; if cyclists continue, en masse, to break the rules of the road and earn a horrid reputation amongst motorists and pedestrians, if anything happens to me when I am cycling nobody is going to help or sympathise with me - or even believe me - because most people have such low opinions of cyclists.

Why do cyclists feel being on a bike is a licence to break the law? Why can't they just wait at traffic lights? Why can't they wait behind the big, thick, white line and wait? Why can't they avoid the footpath? You have no right to get annoyed with motorists in the bike lane when you cycle on the footpath. You have no right to complain when tipped by a car if you're breaking the lights. I have no sympathy for cyclists when these things happen and I AM a cyclist!

And now, this week, we have Bike Week, which is supposed to celebrate all things cycling. And I don't want to participate. I would have been the first in line in the past, but now cycling just bugs me.  Bike Week aims to promote cycling as a commuting choice or a recreational activity. In general this is great; cycling is easy on the pocket, causes no harm to the environment, is a healthy choice and does not damage roads. And there is a market for such promotion as a cursory glance at the streets will show.

This cursory glance shows Dublin Bikes scheme users who don't signal when turning, wear clothes often so inappropriate for cycling that they can barely manoeuvre on the bike, break the rules, cycle in the middle of the road, between lanes, etc. It also shows women in full length skirts and inappropriate shoes on high nellies who cycle on the footpath 'looking pretty' who are more often than not incapable of correctly steering the bike as it is too heavy, big and cumbersome for them. There are also couriers who have long been the taxi drivers of cycling - known for their disregard for rules and other road users as well as their 'must get there now' attitude.

Believe it or not, life isn't an Avoca
catalogue shoot for most of us!

If you don't know the rules of the road, get off the road. If you aren't willing to sacrifice your 'look' when "cycling", get off the road. If you don't think other road users deserve respect, get off the road. If you don't wear lights and high viz in the dark, get off the road. If you want to give all road users a bad name, get off the road.

Whilst cycling may continue to grow in popularity, unless events such as Bike Week and organisations such as Dublin Cycling Campaign and Rothar address issues of bad cycling and inconsiderate cyclists, it will never be the tour de force it could and should be in Dublin. Other cities with high volumes of cyclists often cited by cyclists as nearly Utopian, such as Utrecht, Copenhagen and Amsterdam, do not tolerate bad behaviour from cyclists. If we want similar conditions and respect, we should think also of our responsibilities. Please make being a road user safe and pleasant!