The Summer Bug

Have you been bitten by the exercise bug this summer?


With summer in full swing it’s only natural to want to get outside and soak up some of the sun! This is a great time of year to take up a new sport or activity to keep fit while having fun!

It’s all about keeping fit and active, trying to reach your 10,000 steps per day, trying to each your recommended 7 portions of fruit and veg per day, and most importantly – trying to hit the recommendations from the World Health Organisation listed below.


  1. Complete at least 150mins of moderate intensity aerobic activity per week (or 75mins of high intensity aerobic activity).
  2. This aerobic activity should be completed in bouts of at least 10mins in duration.
  3. Increase these figures for added health benefits.
  4. Strive to complete at least 2 muscle strengthening activities per week. These can include anything from gym to pilates to yoga!


The sun tends to bring everyone out which is a great thing – and we want to keep you outside and active for as long as we can. But an important thing to remember is to increase your exercise gradually. Don’t go from zero to hero in 1 week, it takes time for you body to adapt and get used to all of this new exercise. So allow rest days in between activities, take in plenty of water in the sunny weather and eat well to allow your body recover.

A top tip is not to increase your overall volume of exercise (duration/intensity) by more than 10% each week – see our previous blog for more info on this!


Being an avid fitness enthusiast for some time, I have been fairly lucky in avoiding injuries. However, over the past 12 months on two separate occasions I have picked up minor (but painful) injuries.

On both occasions I attended East Coast Physio where the problems were diagnosed and quickly resolved via single sessions coupled with some excellent advice on how to manage the problems further myself. East Coast Physio provide a very friendly, professional service which I highly recommend.

Roger Bateman
Ashford, Wicklow