Author: Exercise Right

For most endurance athletes the pre-season or early base phase usually consists of lower intensity and duration of endurance training which provides a great opportunity to improve maximal strength through regular strength training sessions. Strength training is safe and effective for most athletes and should be included as part of any comprehensive training program.   The benefits are huge, not only in enhancing athletic development but reducing the risk of injury and numerous health benefits, especially for older athletes. The initial phases of strength training aim to develop basic levels of strength and lay the foundations for greater workloads and higher intensity sports specific...

Functional exercise are movements that mimic everyday activities. These exercises can be modified to suit both beginner and advanced exercise routines and are great for weight loss! They are fun, complex and can you challenge you both in and out of the gym. Functional exercise & movement There has been a shift in mainstream exercise i.e. walking on the treadmill or doing some biceps curls to more functional movements. But, what is functional? what does it involve and where did it all come from? Put simply, functional exercise is any movement that mimics activities that we do every day. They are exercises which involve the...

Common headaches occur frequently in humans, so it is vital we learn some management strategies we can apply ourselves, to try to ward the headaches off. We all know that feeling of tension within our head that creeps up on us at often the most inconvenient of times - the dreaded headache! We may have been staring at the computer, have sat in an awkward position, we may not have slept properly or we may be terribly stressed. Headaches are usually harmless, however if any unusual or persistent headaches occur it is best to seek advice from your doctor, and in some...

A lot of people find it easier to keep motivated in summer- the sun is up earlier and lasts longer, it’s easier to get out of bed, get your body moving and get outside to enjoy the weather.   However, there are few key things to consider to when exercising in summer, Accredited Exercise Physiologist, Carly Ryan shares her top tips...

Mary* is living with Osteoporosis; Osteoarthritis in shoulders, knees and hands; Type 2 Diabetes; Hypertension; High Cholesterol; and Asthma.   Mary was referred for in-home exercise physiology services through a six week Home Independence Program. In the past, she had participated in community exercise classes and walked regularly but had lost her motivation. Needs and client goals Mary was fiercely independent and wanted to stay that way. She had a positive attitude and knew that physical activity was the key to remaining independent. She was worried that she wouldn’t get out of her rut and didn’t want her health and independence to suffer as...

This case study is one example of how exercise interventions can assist with improving mental health, activities of daily living and independence when mental health and in this case the impact of substance use is involved.*   The World Health Organisation defines mental health as a state of well being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community. ESSA’s joint position statement on mental health states that mental health and physical health are fundamentally connected. A...

A mum’s life is a busy one and squeezing exercise into the day is a challenge we all face however being active from the very beginning will not only help mum’s physical and mental health, it also has a ripple effect on the entire household encouraging the whole family to be more active too!   Tips for mum's with kids in the following age groups:   From PREGNANCY to BIRTH The rule of thumb is to maintain your current physical activity when you fall pregnant. Avoid contact sports, exercises lying on your tummy (and back) and be weary of unstable joints however exercise is...

Almost one in five Australian women will be affected by pelvic organ prolapse (POP) during their lifetime. Many women may feel lost when it comes moving well, or returning to exercise with POP, but there are many ways to help return to movement that you enjoy whilst protecting your pelvic floor. Whether you are a candidature for surgery, or during rehabilitation from surgery, exercise has an important role in reconnecting and strengthening your pelvic floor muscles and the musculature surrounding the pelvis. WHAT IS POP? POP is the displacement of a pelvic organ (bladder, bowel or uterus) onto the vaginal wall. All of the...

Are you like the average active person? That even a when a minor injury occurs, it will sideline you from a regular workout routine?   One you niggle your back, twist your knee,  experience shin splits or any other type of injury - all of a sudden you’re out of routine and wondering when you can get back into the game! Here we get into the dangerous gray area of post injury For those out there that are rehabbing these common injuries, the timeframe is generally 2 -4 weeks. But generally recreational athletes will feel better after a week or 2 out of the...

Being physically active is important for all ages, and that importance doesn't diminish as we get older, but our activity levels tend to.   The Australian population is ageing, and with older age comes greater incidence of chronic illness and disease. More than three-quarters of Australians aged over 65 years have at least one chronic condition and chronic disease is a leading cause of disability in older adults. Research shows that just 30 minutes a day of physical activity can have numerous benefits, including delaying many chronic, age associated physical and cognitive declines, but being active as we get older may seem challenging. Here's...