Episode 25: Mental Health and the Outdoors with Gráinne Clancy


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Gráinne Clancy is a counsellor, psychotherapist and owner of Clancy Care Counselling. Gráinne has vast experience working with people who are going through hard times in their lives. So, I was delighted to have the opportunity to talk with her about how being in the outdoors benefits mental health. You can think of our discussion as an expansion on an article published on Tommy’s Outdoors blog titled, “Benefits of the Outdoors”. It was a very interesting conversation and I would encourage everyone to listen to it.

Episode 22: County Wicklow Partnership with Bryan Fennell


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My guest today, Bryan Fennell, is the Rural Recreation Officer for County Wicklow Partnership. He loves the adventures, and works to promote activities, in the wilds of Co. Wicklow. In this episode we talk about opportunities to experience the great outdoors in County Wicklow. Of course, I had to touch on the subject of the natural environment and the need to protect it. We also talk about deer stalking in the Wicklow Mountains and, on a separate note, the sometimes difficult relationship between sportsmen and ecologists.

Benefits of the outdoors

This article was posted earlier this year as a guest entry on the DigiGranBiz travel blog. Unfortunately the aforementioned blog no longer exists, so I decided to publish a slightly refreshed version of the original text here on Tommy’s Outdoors website.

 

Taking on outdoor activities is like a cure for the damaging, sedentary lifestyle that most of us are living. Our bodies are fundamentally built for movement. Prolonged hours in the same, often unnatural position, are damaging to our musculoskeletal system. Similarly our minds are built for a challenge, but not for the persistent stress that we receive in microdoses daily.

The solution is not simply a matter of going to the gym and exercising. For proper functioning our bodies and minds also need fresh air, the sounds of nature, and the light that comes from the central star known as the sun. While in nature we can disconnect from our own entangled thoughts. We can start paying attention to our surroundings and how they influence us. We will quickly notice that our minds stabilize and become relaxed. The tension in our muscles goes away. Our mood lifts.

Getting into nature also lets us leave behind most of the pollution generated by civilization. Fossil fuel fumes, chemicals, overwhelming noise, excess of the blue light generated by ubiquitous screens, and electrosmog. The harmful effects of most of these are well known and documented. The effects of others are still unknown.

Staying in a natural environment for a few days offers further benefits. The circadian rhythm, unnaturally distorted by ever-present artificial lighting, resets and begins to work in its natural way. Our eating habits begin to return to their normal pattern of around 15 hours of fasting and 9 hours of feeding.

Finally, our spiritual side gets an enormous boost. Connection with the natural environment that surrounds us, a mountain, the sea, or a forest, is very real and almost palpable. It forces us to ask the timeless questions about our own existence and place on this earth.

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I hope that this short text encouraged you to spend more time in nature and to do so more consciously. The benefits are countless and the drawbacks are none. And if you feel like you are getting the bug, come back and visit this website more often and immerse yourself in the world of the outdoors. Also, subscribe to the podcast on the platform of your choice (Apple Podcasts, Stitcher, SoundCloud, TuneIn, Podbean and more). See you in the outdoors!

Cycling 101 – part 3 – Health Concerns

Welcome to part 3 of this blog series dedicated to getting started with cycling. In this instalment we are going to discuss the impact cycling has on health.

Cycling and health

As controversial as this sounds, in my opinion, cycling is not the greatest sport in relation to health benefits. Don’t get me wrong. It is a great way for people of all ages and abilities to be active and to spend time in the outdoors. However, it is also important to be aware of its possible negative effects.

Without a doubt one of the best known health benefits of cycling is the cultivation of cardiovascular capacity. Large muscle groups, like the quadriceps, get activated. That forces the heart and lungs to supply oxygen-rich blood to the working muscle tissues. That in turn has a positive impact on metabolism and triggers a series of beneficial hormonal responses. The mechanism described above increases energy expenditure, the burning of calories, which may help you lose weight.

Unfortunately, we often prefer to look only at the positives and not acknowledge the negatives. Cycling is not good for our posture. As a matter of fact, while cycling we are spending a substantial amount of time, often long hours, in a relatively static and unnatural position. While our legs are working hard, our torso and upper body remain almost motionless. In addition, our upper body is leaning forward, especially on road and racing bicycles. This puts a lot of pressure on our vertebrae, from L1 to S1. The more aerodynamically aggressive the position on the bike, the greater the pressure. This means that the condition known as sciatica or lower back pain is quite common among cyclists.

Now let’s talk about the upper body. When cycling hard we often tend to tense our shoulders, neck and jaw. It is known as “hugging the ears with the shoulders”. It is important to pay attention and keep the upper body relaxed. Failure to do so leads to neck and shoulder pain. Also the unnatural pressure on our cervical vertebrae can cause numbness in our hands and arms.

Finally, the saddle. Most cyclists recognize that prolonged time on the bicycle can result in a sore bottom. It’s commonly said that this discomfort is felt only for the first 1000 miles in the season. In reality, however, a saddle is the part of the bicycle that should be carefully chosen to match the cyclist’s body type and spacing between his or her sit bones. Failure to use the correct saddle results in damaging pressure applied to the soft tissue in the perineal area. This can lead to many serious conditions like numbness or erectile dysfunction.

Now let’s look at some simple measures to mitigate the potential problems described above. Firstly, I always say that riding a bicycle is not the best way to get in shape. Actually, you need to train and get in shape to ride a bicycle. While this statement might be an exaggeration there is more than just a grain of truth in it. It is especially important to develop a strong and flexible core. This muscle complex is of paramount importance for anatomical posture and support. A strong core will provide much needed support and stabilization for the spine. This in turn will prevent lower back pain, stabilize the torso and provide a stable platform that will help to relax the upper body.

Another important and often neglected step is to get a bike fit. It is often reduced to just setting the correct saddle height. That is insufficient. In order to enjoy riding your bicycle and to avoid injury you should get a professional bike fit. During the fitting, a professional will measure the position of your torso, ankles, knees, hips, shoulders, elbows and head, while in motion. Along with your saddle height, he or she will adjust the stem length, the handlebars position, pedal alignment and many other aspects of bicycle geometry to match your body type and fitness level. For example, more flexible riders with a strong core can assume a more aerodynamic but demanding position. Riders with a lower level of fitness should be positioned more upright. Choosing the right saddle is also one of the key steps during the bicycle fit process. Note, that this step might take a few attempts and some kilometers ridden before a suitable saddle will be selected. The bicycle fit should be repeated at least every couple of years as our bodies and fitness levels are changing. A cyclist with a relaxed upright position, after a few years of training, might be able to ride in a more demanding position as their strength and flexibility improves. On the flip side, with age, riders might need to relax their position on the bicycle in order to enjoy cycling for many years to come.

Check back for part 4 of Cycling 101 in a few weeks and don’t forget to subscribe so you don’t miss the next blog post.

Episode 15: Tralee Equestrian Centre with Rachel Daly


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For many of us horseback riding is one of the best ways to experience the outdoors. In this episode, I talk with Rachel Daly from Tralee Equestrian Centre. You will learn how to get started if you are new to this activity. Rachel will walk you through various disciplines of equestrian sport. You will also hear about a number of horse breeds as well as some interesting facts about horse life. Finally, you will find out about the services Tralee Equestrian Centre offers. They range from one-day trekking trips under the watchful eye of a professional instructor to full livery services. Even if you are not into horseback riding this episode is worth listening to as it is very informative and could clarify a few misconceptions surrounding equestrianism.

Episode 14: Wild Adventure Way with Caroline Birch


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In this episode my guest is Caroline Birch, CEO of the Wild Adventure Way. Caroline is an energetic, positive and open-minded person. We cover a whole host of topics. We discuss what adventure is and why we need it. We cover in detail various types of surfing. We also talk about hunting and connection to the land. I hope that you will have as great a time listening to this episode as we had recording it.

Safety in the outdoors

Taking on outdoor activities alone can offer a unique experience. Being able to focus on fishing, hunting, cycling or trail running without distractions provides an opportunity to enter a meditative state of mind and deeply connect with nature For that reason, many sportsmen prefer to spend time outdoors in solitude. But before you go out to hunt in the woods or fly fish from the rocks, all by yourself, you should take some basic safety precautions.

My friends and I spend countless hours in the outdoors, doing our thing, on our own. That often resulted in some hairy situations. This allowed us not only to better understand the dangers, but also to develop some basic practices. They could lower the risk or save our lives if things were to go sideways. In this short article, I would like to discuss some of those practices.

outdoors-safety

Whenever you are cycling, running or swimming, there is a wide variety of GPS-enabled electronic devices at your disposal. These days, most of them can connect to your phone and transmit your location. Some of them even offer functions like crash-detection or fall-detection. In theory, they will trigger a notification to the phone number of your choice, about the emergency that has likely just occurred.

It might be a good idea to use this this type of technology. However, I would advise you to keep in mind a few things. These are usually simple consumer electronic devices, so they are not built or tested to be trusted with your life. They should be considered as bonus gizmos and not as the primary means of ensuring your safety. You will quickly find evidence of that while examining the user’s manuals. Nothing beats the old and still best method: tell someone trustworthy, a family member or a true friend, where you are going and what time you intend to come back. Make sure to inform them if you decide to change your plans. You can also agree up-front to an action they should take in case you do not make contact by the agreed time. Trust is a key factor here.

slippery

Another good practice is to wear a bracelet or a tag with your name, blood type and emergency contact number. This simple item might be invaluable, in the event that something bad happens to you while you are with your friends. The likelihood that they will know your blood type is slim. Remember that having an ID with you is not the same. Reaching into your pockets might not be your friend’s first instinct while dealing with a likely stressful situation. Also, make sure that the information is well protected from the elements, eg. engraved or written with a waterproof pen.

I hope these simple tips will make you think about safety. I also hope you will never be in the situation that someone will have to make use of your tag or trigger an emergency procedure. Stay safe and I will see you in the outdoors!