Exercise

We all know that we should exercise, and we all know that exercise is beneficial for both managing and preventing chronic diseases such as Type 2 Diabetes, Cardiovascular Disease, Cancer, Osteoporosis, Hypertension, Metabolic Syndrome and Mental Health problems (just to name a few). However, many people don’t know what the exercise guidelines mean: What type of exercise we should do? How much exercise we should do? Where to start? To answer these questions, I’m going to spend a bit of time breaking down the Australian Physical Activity Guidelines. Before we get started, it’s important to note that these exercise guidelines have been...

Living with bad posture can lead to all sorts of problems. If we understand proper posture and alignment, we’re one step closer to fixing a whole range of potential problems. Most postural injuries occur due to an imbalance (one muscle group is too tight, and the opposing muscle group is weak and lacking tone). Posture problems may lead to: Chronic back, neck, and shoulder pain Foot, knee, hip, and back injuries Headaches Muscle atrophy and weakness Difficulty breathing Digestion issues and fatigue Impingement and nerve compression   Postural phone DOT Test: Put on your active wear. Place a sticky dot on the front of...

For some, the idea of doing anything when in the company of 20+ strangers can be daunting. If you then combine that with the self-consciousness that many people feel about their bodies or fitness levels, it is understandable that trying a new exercise class can be nerve wracking!   The good news is that there are some ways to alleviate your anxiety when taking a new group fitness class, here we share some tips:   Arrive early If you're already nervous, don't add more pressure to yourself by arriving when the class is full. You may end up struggling to find a spot if the class...

How do you warm up before training? Do you roll out of bed before dawn and run out the door; or do you spend all day in the office then drive to the gym and begin a class? Warming up effectively before training is important to allow you body time to function correctly and perform at your best. The benefits can be both physiological and psychological, including; Improves body temperature, circulation, heart rate and respiration Allows the body the ability to move efficiently Prepares the body for higher intensity exercise Mentally prepares the athlete for an effective training session Reduces the risk of...

If you're usually a morning person, who wakes up when the sun comes up and exercises first thing - the onset of winter can give your motivation a real knock.   The darker, colder mornings, make it so tempting to hit that snooze button, and for a lot of people the struggle to get out of bed, especially to exercise, in winter - is real. Those that live in colder climates will often talk about their 'winter bodies’ as often we eat more, sleep more and exercise less during the colder months.  We know that exercise increases our endorphin's, improves muscle mass, decreases...

It has become a common trend over recent times for people to refer to their back as “just going” or “it just went”, but what does this actually mean? As previously discussed, the majority (80%) of incidences of back pain are non-specific in nature, meaning that exact origin and reason for the pain is unknown. Further to the unknown origin of the pain, it is often everyday activities that trigger or exacerbate our pain. For example, picking up the children, unloading the dishwasher and in severe cases simply putting on shoes and socks leads to the feeling that “my back just goes”. But...

Does the number on your body weight scale really matter? In regard to overall health, body weight is not nearly as important as the composition of that weight. Rather than tracking body weight maybe we should be more aware of our body composition. Stepping on a body weight scale simply tells us the combined weight of all our body’s tissues. That weight may fluctuate throughout the day depending on the time of day, hydration status or what we are wearing. In contrast, body composition reveals the relative proportions of fat and lean mass in the body. Fat mass consist of two...

With the RSPCA holding it's annual Million Paws Walk on 21st May 2017, we thought we'd highlight the reasons why your dog makes just the pawfect exercise partner for both your physical and mental health!   They get you outside There's an abundance of research to suggest that exercising outdoors reduces feelings of stress and improves mood. Fresh air and sunshine perk you up; the dose of Vitamin D from sun exposure helps fight mental conditions such as anxiety and depression, and is also great for bone health, and the fresh air releases the serotonin, the feel good brain chemical, making you feel perkier than...

We live in the age of technology and information overload. We are told to exercise and naturally we seek advice and opinions from others. With an overwhelming amount of information available to us, it is hard to tell fact from fiction. Let’s bust some common myths.   1.      No pain, no gain – FALSE   Regular aerobic physical activity reduces the risk of many health problems, such as cardiovascular disease, type 2 diabetes, anxiety, depression, musculoskeletal problems, some cancers and unhealthy weight gain. The good news is pain won’t necessarily bring greater reward. The Australian Physical Activity Guidelines for Adults, recommend a weekly accumulation of...

According to data collected from Exercise Right Week 2016's survey - out of over 8800 participants, 63.5% exercised with the main motivation being 'to lose weight' and 'to get fitter'. Only 31% considered lengthening, and improving their overall quality of life when exercising. The remainder of participants were training for athletic purposes. We all know that exercise has physical effects on the body, such as weight loss and increasing overall fitness; but what about the positive effects it has on what's on the inside; your mental health, and your bank balance?   We share with you some of the hidden benefits of exercise:   It saves you money Not only...