Monthly Archives

July 2020

Staying Active in Winter

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By Brooke Luethen

Winter is well and truly here. It can be hard to stay motivated as the weather gets cooler and days become shorter. However, it is as important as ever to keep out bodies moving. Here are some of our top tips to help you stay active and healthy during the cooler months.

Warm-up
Perform a 5-10 minute warm-up before starting exercise such as dynamic stretching or light intensity walking. Warming up helps to prepare the body for exercise and allow the body to adjust to the cold by increasing body temperature and blood flow to the muscles.

Wear the right clothes
As we exercise, our bodies generate heat. When our bodies start to feel too warm, we sweat. As sweat evaporates, it pulls heat away from the body having the effect of making you feel cooler. Layering clothes allows you to remove and add layers as needed, as well as trap the warm air to keep you feeling toasty.

Drink water
You may not feel as thirsty during the cooler months, but you are still losing fluids through sweat and breathing. It is essential to keep drinking water to keep you hydrated, especially when exercising.

Cover your extremities
When it’s cold, blood flow is concentrated to our core to keep the internal organs warm. This is why our hands and feet are often the first part of our body to feel cold. In cooler weather, consider a hat or beanie, warm socks and shoes, and gloves to keep the heat in. If you have a respiratory condition, try to keep your chest and neck area covered.

Exercise with someone
Exercising with a friend or family member can help you stay motivated. It’s easier to get moving if you know someone is counting on you. Set a time and place, and have your workout gear ready to go.

Change up your outdoor routine for an indoor workout
Winter comes with its challenges such as shorter days, icy temperatures, wind and rain. When the weather takes a turn, swap out your outdoor workout for an indoor one. Stuck for ideas? Contact Move Exercise Physiology to book in an appointment with one of our friendly Accredited Exercise Physiologists to discuss an appropriate indoor program tailored to you!

Pilates. What is it and how can it help you?

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By Millie Christou

The popularity of the Pilates method has grown incredibly over the last 20 years thanks to its many high profile celebrity advocates and its presence on social media, television and in magazines. There’s no doubt you’ve heard about it – but what actually is Pilates, and how can it help you?

Originally named ‘Contrology’, the Pilates method was developed by Joseph Pilates in the early 1900’s with the basic foundations still utilised in modern day Pilates over 100 years later.

Pilates is a method of exercise intended to improve strength, flexibility, muscular control, body awareness and posture through slow, low impact movements.

We live in a world where we all sit more and move less and our posture is suffering big time. I could rattle off the many postural issues I see on a daily basis and the flow on impacts from it. However, the take away message from this is poor posture leads to muscle tightness, weakness and imbalances, and of course, pain!

That’s where Pilates comes in! The Pilates method involves a balance of stretching the typically tight muscles and strengthening the typically weak while improving posture and targeting the underlying stabilising core muscles to prevent and treat back pain.

The best part about Pilates? It is suitable for everyone, from the beginner through to the elite athlete with growing research supporting the benefits of Clinical Pilates in the rehabilitation world.

If you’re interested in finding out more about clinical Pilates and how it can help you, contact us at The Injury Hub on 8522 4232.

Standing Up For Your Health

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By Brooke Luethen

On average, Australian adults spend 39 hours sitting per week. Just think about how much time you spend sitting at a desk, in front of the TV, down for meals and in the car over the course of a day. Evidence suggests sitting for longer than 30 minutes at a time without a break can be detrimental to physical, mental and cognitive health. Prolonged sitting is associated with poorer health outcomes including increased risk of musculoskeletal disorders and other chronic conditions.

If isolation and working from home has you sitting down for prolonged periods, check out some of our top tips to help you stand up for your health and reduce time spent sitting.

  1. Break up long periods of sitting as often as possible – this may involve setting a timer on your phone, or watch to remind you to stand up, or getting up during ad breaks while watching TV.
  2. Walking catch ups – if you are long overdue for a catch up with a friend, family member or colleague, why not talk and walk!
  3. Invest in a stand-up desk – alternatively, stand up each time you answer a phone call or read a document. Walk over to a colleague to deliver a message instead of sending a text or email.
  4. Park your car further away from shops or your workplace – maximise the time you spend moving!
  5. Set yourself a goal – pedometers can be an easy and effective way to monitor your activity levels during the day. You can compete against yourself or others.

Book an appointment with one of the friendly Exercise Physiologists from Move Exercise Physiology to discuss individualised goals and ways to get you sitting less and moving more!