Movement is Medicine
The human body is made to move, but more than 50% of adults don’t meet Australian physical activity guidelines. After two years of restricted movement from Covid lockdowns, it’s more important than ever to get our bodies moving. Whether it’s walking, pilates, boxing, yoga, swimming, weightlifting – it is crucial to keep active! After all, movement is medicine!
Unlike many medicines, which often target a single issue, movement has so many benefits. Regular physical activity is one of the easiest ways to reduce your risk for chronic disease and improve your overall quality of life. Physical activity, or exercise, can improve your health and reduce the risk of developing several diseases, like type 2 diabetes, cancer, and cardiovascular disease.
Make physical activity a priority to:
Movement not only leads to a healthier body, but also a healthier state of mind. Several studies have found that exercise helps manage depression and anxiety disorders, with people who exercise regularly experiencing fewer symptoms of depression and anxiety than those who do not exercise regularly. Trials have also shown that regular exercise, of moderate intensity, can be an effective adjunctive treatment by itself for both melancholic and non-melancholic depression.
Regular exercise may alleviate symptoms of depression by:
The National Physical Activity Guidelines for Adults and Older Australians recommends:
Here are our top tips for finding what exercise is right for you:
Choose exercise that you enjoy
One reason people find their exercise program falls by the wayside is boredom. If going for a walk gives you pleasure, turn that into a daily health and fitness opportunity. Love dancing around your kitchen? Find a local class in a new style to keep it fun. Like working out with equipment? Join your local gym. Do you like having a professional to keep you challenged, on track with your goals and motivated? Come to our group physio classes!
Choose more than one type of exercise
Your regular weekly exercise should include both aerobic exercise (walking, jogging, cycling, running etc) for cardiovascular health, plus strength-based sessions for muscular and bone health. By mixing up your movement routine, you add variety, work different groups of muscles, reduce the risk of injury and overload, as well as preventing monotony.
Choose options that fit your lifestyle and can become part of your routine
With days becoming busier, fitting exercise in can be a challenge. See if there are any elements to your day where you can ‘sneak’ some extra movement in – for example, getting off the bus or train a stop early could build a 20-minute walk into both ends of your day; or, walking around the office when you get a work call instead of sitting at your desk can massively increase your daily step count.
Increasing your level of physical activity doesn’t always mean doing formal exercise. Increasing the incidental activity in your day can itself bring health benefits. Where you can, choose stairs over lifts, or maybe park a little further from the supermarket this week.
The physical and mental benefits from increasing movement in your day are huge. Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car, or walking the children to school.
It’s a good idea to check in with a professional before embarking on an uptick in your physical load. Pre-exercise screening is used to assess your health status, fitness levels, establish goals and make sure your risk of injury is diminished. Our team of Physiotherapists are ready to help you reach your goals as quickly, and safely, as possible. Call us on (03) 9431 5955 for a pre-exercise screening and strength assessment today.
It's no secret that flu season is well and truly here - and with three years of protecting ourselves from COVID, our immune systems are a little out of practice when it comes to fighting off the cold and flu. On top of that, many of us have come across COVID by now, with some still feeling its effects months after an initial diagnosis.
After COVID or the flu, it pays to remember the old adage - slow and steady wins the race. Returning to activities at a gradual pace before building back into daily routines is paramount - and what you can do will be dependent on any lingering symptoms.
Here are some tips and tricks for how to keep moving after a bout of illness that might have you performing below your peak -
Did you know that what you leave out of your diet is often as important as what you include?
A great example of this is dietary fat. While there can be an overwhelming amount of ‘low fat’ and ‘no fat’ products on supermarket shelves, they aren’t always the best options for a healthy diet.
Dietary fat is an important part of a healthy diet, and is particularly important for our eyes, skin and brain. Cutting fat out of our diet completely also deprives our system of fat-soluble vitamins like A, D, E and K.
Back in late 2016, on the way to a family birthday, siblings Lauren McLinden and Andrew Campbell devised their concept for OHL- a hub for healthcare experts, where clients could connect with the ideal person to get the right diagnosis and optimal management plan for their concerns. They were excited to see how they could work to maximise the health of the local community they grew up in.
Today, they are so proud to be delivering this initial vision, and more!