Mark Hamilton, doctor and presenter, likes to be as active as possible by running after his kids and walking part of the way to work, he tells Patricia Weston
Are you fit?
I'd say I'm average. I'm average weight for my average height and I've a decent muscle mass, my son wants to have a six-pack like his dad.
I practise Kung Fu and I like to do non-exercise activities, like being active during the day as much as possible.
What keeps you fit?
At the moment I'm building a path in my back garden and all the lifting is keeping me fit. I also do a lot of running around after my kids. I park my car about 10 minutes from the hospital so I get a walk in the morning and evening and I play with my kids. I like to stay active rather than do a prescribed amount of exercise, which can start to feel like a chore.
Have you gym membership?
No, I hate gyms. I would be bored rigid if I had to go to a gym. For me personally it just doesn't work. I have to be doing something I enjoy.
What's your diet like?
It's fairly healthy but it fluctuates. When I'm working in the hospital I tend to eat high-energy foods, such as chips at lunchtime, to keep me going in the A&E. In the evenings I eat healthy food because my wife grows organic food in her allotments and it's very healthy. I think diet is all about balance.
How would you like to improve your diet?
I think I need to eat more fruit and vegetables. I have fruit juice in the morning and a banana at lunch but I feel I probably need to eat more.
Any vices?
I don't have a sweet tooth. I like beer and I used to smoke and I'm still struggling, there's always the temptation. I hate to give the impression that I'm holier than thou on television. I gave up smoking a few years ago and it was one of the hardest things I ever had to do. I've had a few slips since I gave up.
Have you any interest in alternative medicines?
I like to regard it as complementary rather than alternative and I have more of a belief in the ones that have scientific evidence behind them.
I'm a big advocate of hypnotherapy. I think it can be great for irritable bowel syndrome, stopping smoking, weight loss and improving confidence.
Patricia Weston's exercise prescription:
If, like Mark, you'd rather not have a structured exercise routine, you can still keep fit by just being active all day. Here are a few tips:
If your job is sedentary, perform desk exercises; tilt your neck from side to side, place your hands on your chair and raise your body up five times. With your elbows bent, twist and stretch your torso from side to side, straighten out your legs and slowly lift up and down for six counts.
Be conscious of how active you are throughout the day. Don't always take the lazy route, offer to help your colleague if he or she is carrying a heavy object and always lift from the legs.
If you are standing in line at the cafeteria, tone your bum; extend your right leg behind and lift for eight counts then change legs.
Always take the stairs and each time you do, approach the steps differently. Run up two steps at a time or take two steps and lunge your back leg. Then when you reach the top, hold onto the rail and perform plié squats; spread your legs hip distance, point your toes out and squat down as far as you can then return. Repeat at least six times.
Patricia Weston is an NCEHS fitness instructor, personal trainer and Pilates teacher.
pweston@eircom.net
Consult a physician or qualified healthcare provider before embarking on any exercise regime and stop exercising if you feel nauseous or dizzy.