Mental Health Week is a good time to reflect on the benefits of exercise, and what better way than through a chat with Wendy Gower, manager Flinders University Sport and Fitness, exercise advocate, and stellar example of a healthy lifestyle. 

How long have you been working here at Flinders’ Bedford Park campus?

I started at the University as activities co-ordinator in 1999 and progressed to my current role of manager of Flinders University Sport and Fitness, so more than 20 years.

What made you decide to work in this area – and what continues to inspire you?

I used to work in banking, however realised that my passion was around the human body and the importance of looking after it.

I took up study in my late 20’s earning a Human movement degree, not for a vocation, but rather my desire for knowledge. In my final year I had the good fortune of gaining part-time employment here.

My passion has developed as I have educated myself further, and am rewarded with the pleasure of seeing the impact exercise has on individuals.

Together with the physical benefits I am interested in the psychological benefits and the scope of exercise to stave off or manage health conditions such as type II diabetes, the onset of dementia, anxiety and depression, the prevalence of asthma and back pain while improving bone density, sleep, immune function, brain focus, social connection and more.

Have you seen changes in people who have taken up regular exercise or wellbeing habits?

Not a day passes when someone here doesn’t comment on their use of exercise to get the blood flowing between study blocks so they can focus, how it helps them de-stress, how they keep coming not only because they enjoy the physical benefits, but also the company.

A lovely testimonial was provided recently by a student who did our revitalise program:

I was ashamed of my body and was a constant victim to my needs/cravings for sugar. Every time I looked in the mirror I hated the person I saw, I hated the person I became.
At the end of the program, my weight had gone from 94.2 – 86.5 kg’s however, I learnt weight does not tell the whole story… I have dropped from wearing size 36 pants down to 30 in men’s and from XL shirts to a medium…It gave me the foundation to succeed and pushed me beyond anything I would have ever thought possible. My mental health is at a new high I once again have regained that positive outlook on life, I had been yearning for.

This is what we come to work for.

What is the best ‘bang for buck’ in terms of time spent exercising – cardio, weight bearing or stretching/relaxation?

No matter who you are, or what your goal is, there are three elements of fitness that need to be addressed:

Strength for improved metabolic rate. More muscle to fat mass ratio has you burn more. A higher metabolic rate will help manage weight. Staying strong also makes you more capable of doing what you want. It provides the strength for lifting things, moving yourself and reduces risk of injury.

Cardio provides fitness, and burns higher levels of energy through the workout (and afterwards) to help balance energy in. Fitness makes everyday life easier – like climbing hills and stairs.

The last one relates to stretching. This can be in the form of yoga, which also has the wonderful benefit of mindfulness. A win: win for the body and mind. If you lack the third and do the other two you run the risk of injury. If I had a dollar for every time someone said ‘I cant do yoga, I’m not flexible enough’ I would be rich. Do yoga and you will improve your flexibility.

The trick is to work on our gaps, be holistic in our approach and we will be rewarded with a body that responds.

The gym always has something happening for non-members – how are these activities decided?

For some the idea of a gym puts them off, and I always encourage people to do what they love, so if getting outdoors for a walk or bike ride is preferred then perfect. Stretch a little when you get back and add some bodyweight strength work.

Sometimes its about cost, and to combat this Flinders Sport and Fitness offers some free sessions with the convenience of being on campus. These have been established over the years in response to surveys and attendance, with a skew toward casual recreational sports, energetic boot camps, and yoga – which affords something gentler to stretch and connect with self.

What is your personal approach to health and fitness?

I love them all. I come from a background of running, I did triathlons, I have done Crossfit, but running is, or was, my true love. When I ran I could solve the world’s problems! I’m unable to run now due to an osteoarthritic knee, I now walk.

I do strength work twice a week, with a friend as it keeps us turning up.

The strength work is more on stabilising the hip and shoulder girdle and the core, the area of the body from which all movement emanates.

I do yoga at least once a week, and I walk my dog each day, often for an hour.

I eat the ‘rainbow’ of fruit and vegetable varieties, so I maximise the benefit the different colours offer my immune system and I consume fermented food in the form of kombucha drinks, Kefir milk and sauerkraut to feed my gut with probiotics to boost my immune system.

I don’t drink alcohol as my philosophy has always been I would rather eat my calories than drink them, but my vice is certainly sweet things.

What advice would you give to people with busy jobs or commitments who struggle to make fitness a part of their lives?

Someone said to me once “If you want it enough you will make it happen, if not, you will make excuses”.

So my tips are;

• Prioritise you.
• Set a fitness goal with short term and long-term milestones. Maybe an annual event, a swim, a walk? Something for charity?
• Plan, be prepared to be patient. Prioritise your workouts. 30 mins each day. Its only 4% of your day.
• Organise to work out with a friend.
• Arrange active family outings, perhaps children ride while you run. A hike. Together with your time you will be sharing healthy habits.

My mum passed away at 39 from a stroke, and I promised myself I would not contribute to my own early passing. No regrets at the end with ‘I wish I had looked after myself better’. I am giving it my best shot now.

In Mental Health Week Wendy would like to share an excellent article – Can exercise help reduce depression and anxiety?