Sorted Magazine

Category: Health

  • The Road to Resilience

    On the 27th August  this year, I stood, with my two ‘Team Wolfpack’ team mates, David Clement and Rich O’Connor, in the cold, pouring rain, in Chamonix on the start line of the UTMB PTL, arguably one of the hardest sporting challenges on the planet. Ahead awaited 311km of Alpine wilderness, and a lot of climbing. Twenty-five thousand metres (82,000 ft) of ascent to be precise. That’s about the same as climbing Everest from sea level – three times.

    It had been a long journey to get here. For most of my life I had played football; when I started spending more time on the bench than on the pitch, I decided to explore the world of ultra endurance.   

    This journey started with an Ironman triathlon, but I soon discovered I didn’t like swimming and wasn’t competitive on a bike. Thus, the transition into ultra running. Ultra running is classed as any distance longer than a 26-mile marathon, although, these days, 50 miles plus is probably more ‘ultra’ territory. 

    My first ultra was called The Oner, a 76-mile run along the Dorset coastal path.  A beautiful race, but, to be honest, all I remember was pain and suffering. I finished hours behind the winner, in awe of how someone could run so far, so fast. Bizarrely, I was hooked. I loved the adventure, extreme challenge and unpredictability of this sport and I wanted to know where my limits were. I also discovered that pain and suffering are actually at the heart of all ultras and it’s only when these two friends arrive that the racing really begins.  

    Resilience, rather than athletic prowess, is what makes the difference. Literally, when the going gets tough, the tough get going. 

    Other races and challenges were gradually added to my ultra CV: the UTMB, a non-stop mountain race with 10,000m of ascent, the Western States Endurance Run in California (100 miles long), the Bob Graham Round (42 Lake District peaks in 24 hours), the Haute Route (ski traverse of the high Alps in Winter) and also the legendary Marathon Des Sables (MdS). 

    The MdS has the debatable title as the ‘Toughest Race on Earth’ and it was my first multi-stage race – 250 km across the Sahara Desert. It is brutal.

    Running in temperatures of up to 50 degrees across a desert for six days, carrying all your food and kit except for water and a tent, is an extreme challenge. Each day ends at the bivouac, where you share a tent with seven other runners.  The camp is very basic (I ‘slept’ on the stony floor after losing my sleeping mat when a whirlwind came through the camp on the first evening) and is taken down each morning and rebuilt at the end of the day’s stage. Each day gets tougher as the miles, injury niggles, reduced calories and lack of sleep start to take their toll. 

    The fourth stage is the dreaded Long Stage.  On that particular morning I woke up sick from heat stroke from the previous day, when I had overcooked it in my attempt to qualify in the Elite category. I was too sick to eat properly but managed, taking about 15 minutes, to eat half a plastic cup of porridge before curling up in the foetal position in my tent, sweating with nausea and waiting for the race to start. Had I been at home I would have been too ill to go to work, but yet I had 56 miles of sand, searing heat and a vicious headwind to look forward to. 

    I knew it was going to be an utterly miserable day, but I also knew from experience that if I could just keep putting one foot in front of the other, it would be all over in 12 hours. I wasn’t wrong. 

    Overall, the MdS was an experience of a lifetime – with the highlight being the friendships built with my tent mates. They were an incredible group with exceptional positivity, grit, mental fortitude, talent, character and humour. Everyone looked out for each other and I benefited hugely from the strength that can be drawn from such company.

    Surprisingly, despite my gastric issues, I managed one of my best results, finishing 33rd overall out of 1,330 runners and second in the 50+ age category.

    These races all served as a continuing apprenticeship which brought me, this August, to the damp start line of the PTL – ‘La Petite Trotte à Leon’. It is the first and longest of the UTMB (Ultra Trail Mont Blanc) series of races, based in Chamonix, in the French Alps, each summer. Translated as ‘Leon’s Little Walk’ – the name reflects the mindset of the organisers who each year plan a route as remote, challenging and adventurous as they can conceive within ‘acceptable’ danger limits. 

    Due to its extreme nature, this is a team event, maximum three members. If team mates drop out, continuing alone is not permitted, which explains why this was now my third attempt. The maximum time allowed is six and a half days, and on the previous attempt my final teammate dropped out after five and a half days. Close, but no finisher’s cowbell.

    This year, as we left the cheering crowd in Chamonix we were immediately climbing steeply and soon discovered that above 2,000m it was snowing.  Fresh snow, rocks and trail-running shoes are never a good combination and, almost immediately, on one particularly tricky section, the two runners directly in front of me lost their footing and slipped a hundred feet down a steep rocky scree slope. They both survived their fall, but it was definitely time to focus – and put our crampons on!

    The best word I can think of to describe the difficulty of this race is ‘unimaginable’. Testimony to this is that a quarter of the teams abandoned the race in the first 24 hours. These were all experienced mountain ultra runners who had not imagined how hard things were going to get on just the first day and, clearly, repeating this experience another five and a half times was not desirable.

    The first day began at 8.00am and, for us, finished at 3.30am the following morning after 65km of climbing at high altitude in miserable conditions, with only one 45-minute refuelling stop. At the end of this journey was a hot pasta meal in a remote mountain refuge and an hour’s lie down, where I slept for about half an hour before being kicked out to make room for other arriving runners.  At this point, day two started. 

    Due to the distances and terrain that need to be covered each day, sleep has to be sacrificed. I slept less than six hours total in the whole week and by day three, sleepwalking and hallucinations became a daily occurrence. I knew my hallucinations were starting when I started hearing ice-cream van music playing up in the mountains. Before long, every rock seemed to have a face, and I kept seeing pictures of fairytale characters on the trail. Approaching one particularly dangerous section, we had been falling asleep on our feet with such regularity that we had to take a 15-minute power nap to snap us back into clarity. As we were up at 2,500m, in the middle of the night, it was too cold to stop any longer than that. There was nowhere to lie down, so I had to wedge myself upright between two huge boulders to sleep.  

    By the third day, the rain and snow stopped and the sun came out. The plus was that we could now enjoy the stunning wilderness through which we moved. It was also the low point of the race:  Rich, one of our team, called it a day when the altitude, sleep deprivation and an injured ankle were combining to affect his balance and making progress dangerous. David and I continued on. 

    Also, moving had become more painful due to blisters caused from days of wet feet. Sore feet would be a constant companion for the rest of the race. On the last day my feet were so bad that when we had 22km to the finish line I found myself calculating how many more steps I could endure. I reckoned 44,000 steps would do it. 

    One unexpected feature of the race was joy. Pure joy. Endurance competitors often speak of being broken by the experience. For me, I was repaired. The immense difficulty of this race focuses your mind on the truly important. Not once did I think about work, the mortgage or interest rates. All that mattered was to keep moving forward and my mind was free to dwell on my wife, kids, family, friends and faith.  I was blown away by the love and support from friends back in the UK and, every day, I would find myself laughing and weeping, at the same time, from the overflowing joy of feeling truly blessed and alive.

    I know it’s only a race, but finishing the PTL after two failed attempts was, without a doubt, one of my life highlights. David and I ran hard for the last four miles, determined to finish strong, no matter how I’d felt five hours earlier when I was counting my remaining steps. After days up in the remote mountains it seemed strange to see so many people again. The streets of Chamonix were busy with cheering crowds and friends and family and the final tearful sprint to the finish line, joined by my wife, Nicky, was a perfect end to an incredible adventure. And, at last, I had my finisher’s cowbell.

    A few years ago, a friend asked what was it that kept me going when others stopped. I didn’t have a clear answer, although I did know, and anyone who has seen me swimming in cold water will confirm, it wasn’t because I was naturally tough. 

    This led me to start listing the factors that contribute to strengthening my resilience. I soon observed that none of these factors were fixed traits; none were unique to me, and all could be developed. I am convinced that we are all capable of strengthening our resilience, whether we are crosssing mountains or running a family or a business. 

    Over time, I’ve started to receive more and more invitations to speak about my adventures and the ‘Secrets to Living a Resilient Life’ to businesses, schools, colleges, church groups, men’s groups and sports clubs.

    I have a passion to share what I have learned, to help others keep running in life’s race when the temptation to start walking – or to give up completely – is so strong. It’s a heartbreaking statistic that around 80 men a day take their own lives in the UK and sadly, to quote Thoreau, “The mass of men lead lives of quiet desperation”.

    In ultra endurance events, the difference between those who succeed and those who don’t is simply the ability to keep going. I believe that there are steps that we can all take to help us build our resilience, run a stronger race, live more passionate, purposeful lives – and never give up. 

    Andrew uses the lessons learned from his adventures in his work as a motivational speaker, to help others learn to become more resilient; to keep going when the going gets tough. To contact Andrew about a speaking engagement, call 07950 822801 or visit andrew-findley.com

  • News: Relay race helps young cancer patients

    September is Childhood Cancer Awareness Month, and in support of this cause, the NHS Property Services’ (NHSPS) Executive Team participated in a unique charity event.

    The business took part in a ‘Race to the Home’ relay race to raise funds for its charity partner, Young Lives vs Cancer. NHSPS decided to partner with this charity in 2021 and pledged to raise £150,000 for its Homes from Home service over three years.

    Thanks to the dedication and hard work of NHSPS’ colleagues, £120,000 has already been raised. Previous fundraising activities have included climbing Mount Snowdon, completing Tough Mudders, and conquering the Three Peaks.

    The latest challenge was a relay race that took colleagues in the north from NHSPS’ Stockport office to Jack’s House, a Young Lives vs Cancer Home from Home in Didsbury, Manchester. Meanwhile, staff in the south will travel from NHSPS’ Canary Wharf headquarters to Paul’s House, a Young Lives vs Cancer Home from Home in London.

    The relay race participants used different modes of transport, including running, cycling, walking, public transport, and even NHSPS vans, where they passed the baton over at one of four NHSPS property pit stops in their area.

    Young Lives vs Cancer has ten Homes from Home close to specialist treatment centres in eight cities nationwide. These help families avoid the additional financial burdens of travel, food, and accommodation. They also enable young cancer patients to be close to their loved ones at an incredibly challenging time.

    The NHSPS Executive Team has a fundraising target of £10,000, which would make a world of difference to the young people supported by Young Lives vs Cancer.

    Rhea Horlock, Head of Corporate Social Responsibility (CSR) at NHSPS, said: “I had the opportunity to visit ‘Billy’s House’, a Young Lives vs. Cancer’s Home from Home in Nottingham recently. NHSPS has been in partnership with the charity for over two years now, and in that time, our colleagues have raised an incredible £120,000 to help fund these sites.

    “It was great to see what a warm and welcoming environment the Homes are, and you can really feel how this bit of normality would make such a difference at a very difficult time.”

    To learn more about the challenge and to donate if you can, please look at the Race to the Home fundraising page: NHS Property Services NHSPS is fundraising for Young Lives vs. Cancer (justgiving.com).

    Main Photo Credit: Courtesy of the Young Lives vs Cancer Team

  • News: Supporting young cancer patients

    News: Supporting young cancer patients

    NHS Property Services (NHSPS) is continuing to support Young Lives vs Cancer as its charity partner.

    In 2021, NHSPS colleagues voted for Young Lives vs Cancer to be their three-year charity partner. They have since taken on challenges, including climbing Mount Snowdon, completing Tough Mudders, and conquering the Three Peaks challenge.

    Funds raised through the partnership with NHSPS go towards Young Lives vs Cancer’s Homes from Home service, providing a free place for families to stay when their child is undergoing cancer treatment.

    The charity has ten Homes from Home close to specialist treatment centres in eight cities nationwide. These help families avoid the additional financial burdens of travel, food, and accommodation. They also enable young cancer patients to be close to their loved ones at an incredibly challenging time.

    Rhea Horlock, Head of Corporate Social Responsibility (CSR) at NHSPS, said: “I had the opportunity to visit Billy’s House, a Young Lives vs Cancer’s Home from Home in Nottingham recently. NHSPS has been in partnership with the charity for over two years now, and in that time, our colleagues have raised an incredible £120,000 to help fund these sites.

    “It was great to see what a warm and welcoming environment the Homes are, and you can really feel how this bit of normality would make such a difference at a very difficult time.”

    Dr Shamir Ghumra, Director of Responsible Business at NHSPS, joined Rhea on her visit. He commented: “The work Young Lives vs Cancer does to support children and young people with cancer and their families is invaluable, and their values and strategy align very well with ours.

    “The partnership has been better than we ever thought it could be, and I am very proud of the efforts of our colleagues across the business.”

    He added: “Cancer treatment for young people can last for months or even years, and families face extra monthly costs for travelling and food. Young Lives vs Cancer’s Homes from Home provide clean, safe, and homely accommodation for families when they most need it, completely free.”

    During September, Shamir and the rest of NHSPS’ Executive Team will be taking on their own challenge to raise more funds for this amazing charity to ensure these homes can keep operating.

    To find out what the challenge is and to donate if you can, please take a look at their fundraising page: NHS Property Services NHSPS is fundraising for Young Lives vs. Cancer (justgiving.com).

    Main Photo Credit: Sandy Millar via Unsplash

  • News: NHS celebrates 75th birthday

    News: NHS celebrates 75th birthday

    This summer, two momentous occasions are being celebrated: the 75th birthday of the NHS and ten years since NHS Property Services (NHSPS) was established.

    To mark these milestones and as a way of saying ‘thank you’ to all NHS colleagues, NHSPS will be joining in with the annual NHS Big Tea event, hosting tea parties across the nation.

    The business is encouraging colleagues to join in celebrations on July 5th or any day that week.

    NHSPS’ charitable partner is Young Lives Versus Cancer, but NHS charities will also be supported.

    Tea parties will be thrown in the North, Midlands, London, and the South for all NHSPS colleagues. But that’s not all: the organisation is encouraging its workers to host their own parties locally.

    Helen McCarthy, Chief People Officer for NHSPS, said: “The NHS Big Tea is a call to join an outpouring of gratitude on 5 July – the birthday of the NHS and NHSPS. It is a celebration to show thanks, a shared moment of happiness and kindness, hospitality, and reflection.

    “So, we’re asking colleagues to please put 5 July in their diary and take some time out to get together, share a cuppa and cake, and raise money. Whether a Big Tea is held at work, at home, or in the local community, joining in the celebrations is what counts.”

    Helen added: “We are encouraging colleagues to invite their ‘invi-teas’, stock up on tea party treats, and plan some fun games to help raise funds and support other NHS colleagues, patients, and volunteers. We look forward to seeing the nation coming together for this brilliant event.”

    For more information, visit nhsbigtea.co.uk.

    Main Photo Credit: Christian Bowen via Unsplash

  • Real men do cry

    The ‘strong, silent type’ is often seen as the epitome of manliness. Resilience is good, but trying to battle a mental health issue alone is not. Dr Ken shares some options for help.

    Mental health problems are one of the commonest reasons patients speak to me as a GP. For too long mental health was a taboo subject for men. Fortunately, this is changing and, although women still present more often than men, it is becoming much commoner for men with mental health concerns to seek help. The days of ‘real men don’t cry’ should be consigned to history!

    Every week, one in six adults have symptoms of a common mental health problem – and one in five have considered taking their own life at some point. Half of all adults believe they have had a mental health problem at some stage in their life. Suicide is significantly commoner in men than ladies.

    The commonest problems include generalised anxiety, depression, phobia, and panic disorder. Bipolar disorder (where your mood swings from very low to very high and overactive) affects 1-2% of the population. 

    SEE YOUR GP

    Please speak to your GP if you are struggling with your mental health. We can assess and usually make a diagnosis, offer advice, refer for talking therapies, signpost to support services, or prescribe medication. If required, we can refer to local mental health services for more specialist help.

     In addition I encourage my patients to look at the NHS five steps to mental wellbeing, to help themselves:

    ■ Connect with other people: for example, family or friends.

    ■ Be physically active – there is good evidence for the mental health benefits of exercise.

    ■ Learn new skills – for example cooking, DIY or a new hobby.

    ■ Give to others – your time, your support, and your interest.

    ■ Practise mindfulness.

    TALKING THERAPIES

    Talking therapies are psychological treatments for mental and emotional problems. They all involve working with a trained therapist in various ways – one-to-one, in a group, online, over the phone, with your family or with your partner. They include:

    ■ Cognitive behavioural therapy (CBT) – to help you explore and change how you think about your life and free yourself from unhelpful patterns of behaviour.

    ■ Guided self-help – you work through a CBT-based workbook or computer course with the support of a therapist.

    ■ Counselling – you talk in confidence to a counsellor who helps you find ways to deal with difficulties in your life.

    ■ Behavioural activation – to help give you motivation to make small, positive changes in your life.

    ■ Interpersonal therapy – this helps you identify and address problems in your relationships with family, partners and friends.

    ■ Eye movement desensitisation and reprocessing (EMDR) – if you have post-traumatic stress disorder this helps the brain reprocess traumatic memories of the traumatic event so you can let go of them.

    ■ Mindfulness-based cognitive therapy – helps you focus on your thoughts and feelings as they happen moment by moment.

    Talking therapies require significant effort, but are very effective.  

    DON’T BOTTLE IT UP

    Men are getting better at seeking help for mental health problems. There is help available from lots of places. Real men do cry – and it is OK to say “I’m not OK”. Ask for help.

    All images: Getty

  • Blazing saddles: gearing up to beat cancer

    Cancer sucks – and the statistics are shocking: an almost 50-50 chance of being a victim.

    According to the most recent research reported in the British Journal of Cancer, over half of us under the age of 65 will be diagnosed with cancer at some point in our lives. If you manage to dodge this bullet, there is a significant chance that you will know someone who has cancer, and that some of those you know will die from the disease.

    I meet both the former and latter criteria, witnessing both my wife and mother-in-law succumb to this truly callous illness. Yet, even in the face of these daunting numbers, there are grounds for positivity, since cancer survival rates in the UK have doubled over the last four decades, and around half of patients diagnosed survive for more than ten years. When the ‘Big C’ has its backside kicked, it’s time to celebrate – and what better way than a butt-busting ride from Land’s End to John O’Groats?

    Ian Cooke, aged 55, was initially diagnosed with acute lymphoblastic leukaemia in February 2021, bang in the middle of preparations for his third Ironman challenge. Given a high probability of death in the medium term, he embarked on a torturous timetable of chemotherapy, along with other invasive procedures, and latterly a stem cell transplant. The most recent update is, in true Ian Dury and the Blockheads prose, Reasons to Be Cheerful, Part 3, with the incredible news that this Ian is in complete remission. 

    Meeting him on the beach at Morfa Nefyn, North Wales – part way through a gruelling practice session – I asked him what his advice would be for other cancer sufferers. “Everyone’s mind races away with ‘what ifs’, but my advice is simple: only you can beat cancer, it’s yours and you own it – and you can beat It!”

    With an infectious smile he added, “Think what you will do – not what you won’t – and try to maintain simple daily routines throughout. I always said I would get out of bed every day in hospital, strip my sheets to help the nurses, and do my stretches. I missed only one day. I talked to my family and friends about the reality of the side effects and how you manage your way by being prepared, so they understood it’s all part of the journey we face in beating cancer.”

    Ian Cooke & Paul Sharples

    I guess that many of us will have seen and simply scrolled past JustGiving pages, but Rix Oakleys fundraiser for Cure Leukaemia is different. Dial it in for the trek up North on 31st May, when the gang of cancer-crushing cyclists begin to rip up the mammoth 966 miles over nine consecutive days, and stick two fingers up at this dreadful disease; together, let’s edge ever closer to a cure. 

    © Ian Kirke 2023

  • Diabetes: the facts

    With a massive rise in the prevalence of diabetes in the UK, Dr Ken looks at ten common myths that need busting.

    In 2000 there were approximately 1.5 million people with diabetes – now it’s almost four million. In addition, it is estimated that there are almost a million people with diabetes which has not yet been diagnosed. 90% of those with diabetes have type 2, where the body does not produce enough insulin, or the insulin is not used properly. Type 2 diabetes is mainly lifestyle-related and develops over time. Almost 10% of people with diabetes have type 1 – here the cells in the pancreas no longer make insulin. Type 1 diabetes is a genetic condition that often shows up in younger life.

     From the common to the more obscure, be wary of the many myths that surround this subject:

    Myth 1: Type 2 diabetes is a mild form of diabetes

    There is no such thing as mild diabetes. All diabetes is serious and, if not properly controlled, can lead to serious complications.

    Myth 2: People with diabetes cannot have sugar and should avoid grapes and bananas

    Having diabetes does not mean a sugar-free diet is necessary. People with diabetes should follow a healthy balanced diet – low in fat, salt and sugar. Diabetics sometimes believe they can’t eat grapes or bananas, as these taste sweet. But if you eat a diet that includes these fruits, you can still achieve good blood glucose control. In fact, grapes and bananas, like all fruit, make a very healthy choice.

    Myth 3: People with diabetes should eat ‘diabetic’ foods

    ‘Diabetic’ labelling tends to appear on sweets, biscuits and similar foods that are generally high in saturated fat and calories. These foods, including ‘diabetic’ chocolate, still affect your blood glucose levels. Also, they are expensive – and they can give you diarrhoea. If you are going to treat yourself, go for the real thing.

    Myth 4: It’s not safe to drive if you have diabetes

    Providing you are responsible and have good control of your diabetes, research shows that people with diabetes are no less safe on the roads than anyone else.

    Myth 5: People with diabetes can’t play sport

    People with diabetes are encouraged to exercise as part of a healthy lifestyle. Keeping active can help reduce the risk of complications associated with diabetes, such as heart disease. Steve Redgrave, Olympic gold medal-winning rower, has accomplished great sporting achievements in spite of having diabetes. However, there may be some considerations to take into account before taking up a new exercise regime. Talk to your healthcare team for more information.

    Myth 6: People with diabetes are more likely to get colds and other illnesses

    While there is some medical research that may suggest people with diabetes are at higher risk of developing illnesses, there’s nothing to prove this conclusively. But there are certain illnesses that are more common in people with diabetes, and diabetes may also alter the course of an illness – for example, the illness may be more severe or prolonged.

    Myth 7: Having diabetes means you can’t do certain jobs

    Having diabetes should not stop you from getting and keeping a job. However, despite the Equality Act 2010 (Disability Discrimination Act in Northern Ireland), people with diabetes still face blanket bans in some areas of employment, including the armed forces.

    Myth 8: People with diabetes can’t wear flight socks

    Many flight socks carry the warning that they are not suitable for people with diabetes. If you have any circulatory problems or complications with your feet, such as ulcers, then speak to your GP before using them. If, however, your feet and legs are generally healthy and you are normally active, using flight socks is unlikely to do you any harm.

    Myth 9: People with diabetes can’t cut their own toenails

    This simply isn’t true. The general advice on toenail cutting applies to everyone. If you have diabetes you should keep your nails healthy by cutting them to the shape of the end of your toes. Remember, your nails are there to protect your toes.

    Myth 10: People with diabetes eventually go blind

    Although diabetes is the leading cause of blindness in people of working age in the UK, we know that you can reduce your chances of developing diabetes complications – such as damage to your eyes – if you:

    ■ control your blood pressure, glucose, and blood fat levels

    ■ keep active

    ■ maintain your ideal body weight

    ■ give up smoking

    If you have diabetes or are concerned about it, you should talk to your GP and make sure you’re getting the correct information to support you in making healthy choices. 

  • Fitness: How to create a home gym

    Fitness: How to create a home gym

    Converting a spare space into a home gym? Cooper Mitchell from Garage Gym Reviews has these tips:

    1. Flooring

    Put your flooring down before your equipment. Equipment is heavy, so you want to make sure you assemble your space first before bringing in your new equipment. There are many different flooring options available for home gyms, but for most, we suggest horse stall mats.

    2. Proper storage

    You’re working with finite space in a home gym. To maximize the area, we suggest storing as much equipment on the wall as possible. This means buying things like barbell gun racks, plate storage that is screwed into wooden studs, resistance bands and chain holders etc.

    3. Buy inexpensive equipment and do your research

    Make sure to research what equipment you need and what is best for the goal you have. There are lots of articles online to read through and find the right equipment for you. You don’t need expensive equipment for your home gym. Check second hand marketplaces for the best deals near you. Many people have built their gyms by scouring Facebook Marketplace, Craigslist or even Ebay. You can also try out different equipment and sell the items that don’t work for you, so you are never out of pocket.

    4. Get a good sound system

    This may seem like a minor detail, but it makes a big difference when it comes to exercising, it motivates you and gets you pumped to work out harder and better.

    5. Invest in a mini fridge

    Have a refrigerator in your gym so that cold protein shakes and drinks are always available, especially water! Mini fridges do not have to be expensive, and they are the perfect size to have placed in your home gym. Again, you could check second hand marketplaces near you to find inexpensive deals on mini fridges.

    Building a home gym outside? Bradley Mackenzie from Stokemont Party Wall Surveyors has these tips:

    1. Decide what you want

    Creating space in your garden has become extremely popular, from sheds, to garages to modern garden rooms. They are all structures which you can build in your garden and can be used for outdoor space, offices or a home gym. They give you extra space and are not expensive or difficult to install.

    2. Permissions

    The construction of the new gym room/structure would need to comply with permitted development or planning permissions. The structure would also need to be building regulations compliant. Most installers of garden offices/studios will complete these tasks, however some don’t, so it’s worth checking. This can add delay and cost to the install.

    3. The Party Wall Act 1996

    When creating a new structure, you must take notice of the Party Wall Act 1966. If any new sheds, gym spaces or structures are within six meters of any neighbouring structures, Party Wall Notices will need to be served. This will also occur if the walls of the new structures are built up to the neighbouring boundary lines.

    4. Insulating

    Garden structures can get cold in the winter, due to their outdoor setting, so if you intend to have a warm gym, storage heaters and electric radiators can be used. However, it is important to keep these on a low setting so as not to result in expensive electricity bills.

    5. Height

    Finally, it is important to note the height of your gym equipment. An average treadmill is anywhere from nine inches upwards from floor level; this can be expected to increase after an incline setting change, so ensure your ceiling is high enough to accommodate your equipment.

    Main Photo Credit: Pixel-Shot/Shutterstock.com

  • Laughing it up

    All of us, except possibly Mr Spock, regularly use and appreciate humour. So why do we need it? Ian Kirke has done some research, with a little help from the younger generation.

    Two hunters are out in the woods when one of them collapses. He doesn’t seem to be breathing and his eyes are glazed. The other guy whips out his phone and calls the emergency services. He gasps, “My friend is dead! What can I do?” The operator says, “Calm down. I can help. First, let’s make sure he’s dead.” There is a silence; then a gunshot is heard. Back on the phone, the guy says, “OK, now what?”

    This was ranked as the world’s funniest joke by Richard Wiseman, Professor of Psychology at the University of Hertfordshire, England in 2002 following extensive research. Submitted by Gurpal Gosal, it is derived from a 1951 Goon Show sketch by the legendary British comedian Spike Milligan. The basis of the academic study sought to determine the gag that had the best ability to activate the chuckle muscles across different cultures and territories. 

    I love a good laugh, although I fully accept that my delivery of a traditional gag lacks the requisite elegant technique that leads to the essential punchline. I have nonetheless become fascinated with the mechanics of laughter following the recent arrival of Arthur. 

     My partner’s grandson, now 18 months old, has captivated my heart and my sense of childhood in a delicious cocktail of innocence and unconditional laughter. Granted, he does cry, can be obstinate, regularly chucks his dinner on the floor and slaps my bald head with karate-chop precision, but for most of the rest of his waking hours he is a permanent giggle monster. 

    At this golden moment in Arthur’s development, I can only tickle his funny bones by exaggerated stupidity and rude noises, much to the annoyance of his Mum. Holding him in my arms and repeatedly pressing the smoke alarm button sends him into chortle meltdown, as does singing awful songs mimicking family members when we are alone in the car. Pushing him over whilst he stands proudly on the bed makes us both wet ourselves (we are both of a certain age). 

    My desire is to explore this transition from simply laughing at behaviour to the grasp of the classic joke. The play on words that can, if delivered successfully, promote a positive emotional response.

    The beauty of humour is that it has stumped even the most eminent of psychologists, neuroscientists, and philosophers. Several notions exist, with some hypotheses having been mooted over time that engage with the tribulations of others and the ability to link with latent emotional concepts. Posting the line, “At least I don’t have to wear a mask for Halloween” got some traction on the laughter emojis, and personally I have found self-deprecation to be an important ally, not to be confused with defecation, which we Brits seem to reserve the heartiest laughs for.

    The evolutionary theory of humour proposed by Gil Greengross, an anthropologist at the University of Mexico, engages with the notion that it is present in all societies, although allegedly some nations are funnier than others. In 2011, a global poll by Badoo.com crowned the United States as the funniest nation on the planet, with Germany at the bottom. 

     This study tends to support the thoughts of the famous author Mark Twain who, in 1880, advocated that a German joke is no laughing matter. He was of course American, so an element of bias may have been present, albeit humour should rarely be constrained by the truth. For the record, Russia and Turkey were down there too.

    In more contemporary research, Matthew M. Hurley of Indiana University Bloomington and a few of his clever mates suggested, in the 2011 book, Inside Jokes: Using Humor to Reverse-Engineer the Mind, that wit was the edification of mistakes that would seemingly always have an individual as the butt of the gag. For example: “My new motor has gesture control. When I made a rude sign to a motorist who cut me up, my car actually phoned me.”

    The mantra ‘laughter is the best medicine’ (believed to stem from a proverb in the Bible) is pretty accurate, since it has some tangible health benefits, including lowering blood pressure, and forms the basis of a technique known as laughter yoga, which I confess I haven’t tried since I’ve been known to follow a good belly laugh with a tad of flatulence, not ideal when cross-legged on the floor with others nearby.

    According to other notable studies, laughter can also reduce anxiety, counter depression, bolster the immune system and help you breathe more easily afterwards. In the 14th century, a French surgeon by the glorious name of Henri de Mondeville used humour to distract patients from the pain of surgery. 

    A 2014 study published in the International Journal of Obesity showed that laughter can actually burn calories. Consequently, when I visit the gym, I remain inside the changing room and just look at myself in the mirror. I’ve lost over seven pounds this year. If that disclosure didn’t impress you, then maybe the knowledge that laughter increases your intake of oxygen, which stimulates your heart, lungs, and muscles, and increases the release of endorphins – that work in a similar fashion to opioids – may steer you away from other potential stimulants.

    Our upbringing, place of birth and those we associate with has a tremendous bearing on our sense of humour. This has been the subject of extensive academic review which suggests that in the West humour is generally a positive experience, yet in the East the opposite can be true. In China, for example, Confucianism sought to position humour as a stick of disapproval. However, according to my Dad, “Confucius says that woman who cooks cabbage and peas in same pot is unsanitary.” It took me a few years to get that one!

    Back to the other, and funnier, part of my favourite double act – Arthur. The Russian psychologist Lev Vygotsky suggested that humour improves a child’s cognitive development. Arthur’s infectious smile – and almost consistent giggling – lead me to the conclusion that little Arthur will grow up to be both an eminent brain surgeon and the star turn in Las Vegas with his unique stand-up routine. Of course, according to his Dad, these vocational choices will follow the conclusion of his footballing career as centre-forward for West Ham United. Now there is a joke if ever I heard one! 

    © Ian Kirke 2022

  • Find a winter woodland walk near you

    Find a winter woodland walk near you

    The Woodland Trust has more than 1,000 woods which are free to visit and open every day. Woodland Trust site manager James Jesson said: “If you’d rather not spend the entire festive season overindulging, head out for a woodland adventure. Our woods are real winter wonderlands, so whether it’s a crisp, frosty morning or a damp soggy afternoon, it’s great to pull on your boots and thermals or waterproofs and head out for an invigorating stroll. Winter woods take on a whole new character. Spectacular, frosty landscapes and bare branches expose elusive wildlife and hidden history.” Locate a woodland by entering a postcode at woodlandtrust.org.uk/findawood

    Here’s a selection of winter walks:

    Archers Wood, Cambridgeshire is an ancient woodland nestling in an agricultural landscape, Archers is a real oasis for nature. Wander among majestic oak and field maple trees and watch carefully for a shy fox or deer in the distance.

    Londonthorpe Wood, Lincolnshire is just a stone’s throw from historic Belton House and neighbouring a wild deer sanctuary. There are new all weather paths and there’s a mix of old and new woodland to explore.

    Tring Park, Hertfordshire is a ten minute stroll from Tring’s famous Natural History Museum. Climb the hill for amazing views of Hertfordshire and the Chilterns.

    Low Burnhall, Durham is an important haven for wildlife on the outskirts of Durham. Look out for signs of otters in the rivers which border the site. Owls, kestrels and sparrowhawks are known to frequent the area. Waymarked trails lead past some interesting features; including a sculpture of a miner in a nod to the wood’s historic coal mine.

    Hackfall, Grewelthorpe, North Yorkshire is set in a 350ft gorge along the River Ure on the edge of the village of Grewelthorpe. This fragile ancient woodland habitat has been restored since the Woodland Trust took over. Footpaths and woodland walks take in glades, waterfalls, kingfisher and grey wagtail.

    Smithhills Estate, Bolton, Lancashire is the Woodland Trust’s largest site. It’s steeped in history and shadowed by the famous Winter Hill TV mast, with panoramic views across to Bolton and Manchester. In its vast expanses of moorland there are patches of woodland, peat bog and elusive brown hare.

    Hainault Forest, London boasts herds of majestic red deer roaming through this ancient hunting forest which once provided venison for the King’s table. Just 15 miles from central London with 158 species of bird recorded, it’s a popular destination for ornithologists.

    Home Farm, Hampshire has eight miles of pathway winding through a mosaic of old and new woodland habitats. Red kite and kestrel can often be spotted wheeling overhead.

    Hucking Estate, Kent has breathtaking views of the Kent Downs, ancient woodland to explore and swathes of open grassland.

    Avon Valley Woods, Devon is set in the rolling hills of South Hams. Small birds tend to flock there in large groups during the winter months. While the riverside walk can be muddy, the extensive path network at the top of the site offers grassy tracks and views across Devon.

    Credenhill Park Wood, Herefordshire is a local landmark on an imposing wooded hill topped by one of the largest Iron Age Hill forts in England. It’s thought to have once been an Iron Age tribal capital. The walk to the top has views across to Wales when the trees are bare.

    Lineover Wood, Gloucestershire is a patchwork of ancient woodland. Recent planting and limestone grassland creates a diverse haven for wildlife where rare plants and fungi flourish. The wood lies within the Cotswold Area of Outstanding Natural Beauty (AONB) and offers views across Cheltenham and the Malvern Hills.

    Carnmoney Hill, Northern Ireland offers views of Belfast and the coast. Steeped in history and folklore with a mix of ancient woodland, grassland and wetland, it’s home to a wealth of wildlife and has a range of walks to suit all abilities.