Author: Exercise Right

It doesn’t matter how fit you are today, the aim of any exercise program should be to progress. In other words try and do a little bit more tomorrow than you did today.  If you do this you will reach levels you wouldn’t think possible today. This was never better demonstrated than when Henry (name changed), an eighty four year old man arrived at my gym.  He was driven up to the gym by his son and was dropped off at the disabled parking spot.  It then took him nearly twenty minutes to walk twenty metres with his walker to the...

Before we answer the question of the article let me first explain the components of the pelvis, or pelvic girdle.   The pelvic girdle is made up of the sacrum, coccyx and the hip bones which are in turn made of the ilium, ischium and pubis. The functions of these structures are the transfer weight from the upper body to the lower body, to provide an enormous amount of attachment sites for various tendons and ligaments and to protect the pelvic viscera. So, as we can hopefully see, the pelvic girdle is a very important part of our anatomy and maintaining its proper...

Having spent time across multiple sports including boxing, rugby, weightlifting, powerlifting, and other endurance based sports, the greatest aspect to concentrate on is - “in this sport, where should the optimal expression of power be positioned on the force-velocity curve?”   I like to utilise the method of post-activation potentiation (PAP).   What is this? It is a short-term improvement in performance (power exercise) following a conditioning activity (strength exercise). This short-term improvement is thought to be related to an increased potentiation of motor units following a high motor unit activity in the muscle. An example of this is an improvement in counter movement...

Musculoskeletal disorders are among the most prevalent long-term illnesses, and account for more pain and disability than any other medical condition. The most commonly reported musculoskeletal complaint is Low Back Pain (LBP). It has been extensively reported that in up to 85% of all cases of low back pain is diagnosed as Non-Specific meaning we do not know why it occurs. There are many risk factors that may predispose people to back pain including but not limited to: Occupational hazards/conditions/postures Genetics Pregnancy An acute injury e.g. a blow to the back   However in many cases back pain can strike without the presence...

Sitting at a desk all day is not ideal for your posture.  We’ve known this for a while.   A lot of people think that you should simply sit up straight and minimise your time slouched over a computer.  But is this realistic?  If you’re not hunched over a computer, you’re most like slumped over your phone, over the kitchen counter, over your steering wheel, or over your kids.  Bad posture is everywhere, and unfortunately, it is mostly unavoidable.  However, there are some ways you can fight bad posture and minimise the negative effects it has on your body. Assuming that...

According to the American College of Sports Medicines findings, 'Wearable Technology' sits at number 1 in their Top 10 Fitness Trends for the year, for the second year in a row, so it looks like whilst some thought they were a fad which we'd see the back of in 2017, the majority still think they're fab!  We have to consider wearable technology from two perspectives; the individuals and the health practitioners. From a health practitioner perspective, a key goal is to get people to meet the Australian Physical Activity and Sedentary Behaviour guidelines for health and well-being benefits. For the individual, it is...

Want to be healthier?  Cooking at home more often is one of the simplest changes you can make to boost your health.   Just in time for Australia’s Healthy Weight Week, the Dietitians Association of Australia has put together their top five steps to healthy home cooked meals. And they particularly want to inspire blokes, including Dads, to ‘man up in the kitchen’. Get cooking!   We all want to be healthy, and cooking at home more often is one of the simplest changes you can make to boost your health.  At home, you have control over what goes into your meal and how...

This may be a very stereotypical day for a middle aged male but I think there maybe several aspects of this scenario that resonate with most Australian blokes.   It’s 5am, the sun is yet to rise but 45 year old Trevor is starting his day. He rolls out of bed feeling like he could have slept for another 8 hours and gets dressed. Eating breakfast is not a priority for him, he needs to be at work by 5.30am. It’s now 10.30am, before Trevor has his first meal of the day and the food truck has just pulled up, feeling famished Trevor...

Yoga is sometimes overlooked or not considered as a tool to help with the symptoms of mental health conditions.   In Australia, it's estimated that 45 per cent of people will experience a mental health condition in their lifetime. Yoga is one of the oldest forms of exercise, originating in ancient India.  Although there tends to be a negative stigma that follows yoga and its Hindu roots, it can be a fantastic way to stretch and de-stress your body. There has been evidence to suggest that yoga is a potent anti-depressant that matches with drugs. Child’s pose, Warrior One, Triangle Pose and Downward Dog. One...

If I had to choose one thing that working in the exercise and disability field for 15 years has taught me, it would be: “Focus on the ABILITY not the disability”.   We all know the benefits of exercise such as increased cardiovascular fitness, strength/endurance and flexibility, decreased risk of developing/managing chronic disease, weight control, and improved mental health. However the benefits of exercising in people with disability are even more important due to a more sedentary lifestyle. Additionally there are social benefits of getting out into the community reducing social isolation. Here are some real life examples of how exercise has made a...