I was engaged in some channel surfing recently during a somewhat uncharacteristic sofa-lounging session; just me, a smart TV and a nice cup of hot tea.

I caught the tail end of an international rugby match between Ireland and Italy and became instantly hooked. Such an intense, high-octane and, some might say, unforgiving sport, played by distinctly manly men who could just as easily replace their team kit for animal skins and slay entire herds of woolly mammoths. There’s little room for cry-babies on a rugby pitch; it is all about going hard or going home.

In isolation, watching such a match probably would not have made such a lasting impression on me had it not been followed by another experience the very next day. It was a wonderful sunny morning when I observed an animated and superbly-coached ‘tag rugby’ session for kids.

The young participants appeared thoroughly thrilled to engross themselves in this scaled-down, child-friendly version of the game, where ripping Velcro tags from opponents’ harnesses replaces the hard-hitting tackles characteristic of the grown-up version.

Like many other sports nowadays, the powers-that-be in the rugby world are doing a fantastic job of making their sport inclusive. ‘Sport for all’ is probably the best term to describe it, as sport and physical activity administrators realise that welcoming people of all levels of ability and from all stages and walks of life is truly a viable way forward towards a healthier and fitter world.

Perhaps I am biased, but in respect to inclusion in physical activity, I believe the fitness sector has always been a very hard one to beat. Most of the products and services on offer are for the most part tailored specifically around individuals’ own needs and unique situations.

Indeed, when prospective participants choose to abstain, this is one of the key facts that is so often overlooked. After many years in the industry, I can safely say that the cases I have seen, where people absolutely cannot participate in any form of physical activity at all, are few and far between. In other words, there are few hurdles that cannot be jumped in the pursuit of better health and well-being.

For fitness professionals, the idea of a ‘standard’ client for whom few adaptations to the exercise intervention must be made can be said to be largely obsolete. We almost always need to make various changes in light of injuries, conditions or some kind of personal barrier, whether it can be characterised as physiological, psychological or even logistical.

Once or twice a week is significantly better than no times a week

So if you feel that a brighter and more energetic you is not on the cards due to some reason or other, think again, because there is no shortage of professionals out there who simply thrive on the challenge of accommodating your every want and need.

Some of the physiological reasons put forward for abstaining from a physical activity programme could include excess weight, high blood pressure, joint or muscle injuries or conditions, chronic pain or hormonal imbalances. Experienced and qualified fitness professionals in gyms, clubs and studios, however, with the help and guidance of your doctor or primary healthcare professional, will be able to plan safe and effective programmes that take your unique situation into account towards overall health improvements.

Psychological barriers might be a little more challenging to flag, but the good news here is that exercise has been proven in various studies to rival some of the popular medications used in the treatment and management of various mental illnesses like depression.

Even if it is a simple matter of being shy to work out in front of others, a fear of change or a distinct feeling that exercise just is not ‘for you’, consider that many fitness professionals may have assisted clients just like you at some point in their careers, and achieved positive results. The professionals are there precisely to give you the solutions you might never have thought of, which might not be immediately apparent yet actually fairly simple and straightforward.

Logistical barriers might include a lack of finances, impractical distances or difficult access to venues or even a lack of time. The truth is, however, that there are so many packages and options in the industry now, that a little homework could yield plenty of realistic options if only a small amount of time can be dedicated to researching online or asking a more knowledgeable contact.

In respect to time availability, consider that once or twice a week is significantly better than no times a week, as articulated quite humorously in a cartoon I once came across depicting a doctor saying to his client, “What would fit your schedule better, exercising one hour a day or being dead 24 hours a day?”

European guidelines actually recommend less than half of this amount. Half an hour of any moderately intense activity per day along with some form of resistance training at some point during the week is enough to get you great results.

With a little tweaking to the intensity of the activities performed, even less time is needed. We have come a long way from the days when a good-looking figure or physique was the only licence fitness professionals needed to dish out training advice, and the new generation of professionals out there are armed with a whole host of strategies to get you in the best shape of your life.

matthew.muscat.inglott@mcast.edu.mt