-Exercise strengthens and stretches muscle
-Exercise builds strong and healthy bones
-Exercise improves coordination and reflexes
-Exercise manages weight
-Exercise improves cardiovascular function and reduces the risk of disease or illness.
-Exercise is fun!
It is recommended that children and young people aged between 5 and 18 years old do a minimum of 60mins of moderate to vigorous physical activity per day.
The 2009-2010 NSW Population Health Survey found that only 35% of 5-8 year old's and 20% of 9-15 year old's met these recommendations.
Furthermore, it was found that in 2014/2015, 65.3% of Australians aged 15 and over were sedentary or had low levels of exercise.
In recent years, there has been a rise in the amount of sedentary time children and young people participate in. This is time spent in front of a computer screen, TV, iPad or other device, instead of time playing outdoors.
It is recommended that children and young people spend no more than 2hrs per day of screen time, however we know that the majority of young people exceed these recommendations. What we know from the research, is that a sedentary lifestyle is linked to children and young people becoming overweight or obese, which continues into adulthood and is a risk factor for chronic disease.
Therefore, I challenge you to be strict with screen time with your children and encourage physical activity as much as possible. Perhaps your child can try a new sport, dance lessons, or other outdoor hobby. Also, children should not be held back from physical activity because of any condition, disability or injury as exercise can play an important role in helping manage their condition.
You can also seek the advice of an Accredited Exercise Physiologist to help guide your child to find the most appropriate activity and develop a positive relationship with exercise.
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Calf pain can be caused by a range of different issues, with the most common causes being a muscle strain or Achilles tendinopathy.
The calf muscle is commonly strained due to the complex structure of the muscle itself as well as its involvement in most of the movements you perform in life.
-poor calf flexibility and ankle stiffness
-calf muscle weakness
-inadequate warm up prior to exercise
-poor training methods
-inappropriate footwear during activity.
Quite often, calf pain will occur after beginning a new exercise routine, where the muscle just isn't ready to cope with the new demands that you're asking of it.
In which case, you'll need a specific strengthening and rehab program designed to strengthen the muscle for the activity you're wanting to do.
Recurring calf pain is generally the result of inadequate rehab following a previous injury, and poor biomechanics during movement.
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Currently in Australia, 1 in 2 men and women will be diagnosed with cancer by the age of 85. However, cancer survival has improved over time and recent figures show that 7 in 10 people will live longer than 5 years post-diagnosis. It is widely accepted that regular exercise participation reduces the risk of developing many chronic diseases, including cancer.
An extensive and growing body of research has established that exercise is a particularly potent medicine for the management of cancer. This is because exercise provides many physical and psychological benefits for people with cancer. The clinical research in this area has produced recent changes to standard practice in cancer care, and a great deal of research is currently underway to rigorously evaluate the effects of exercise on cancer survival (which is really positive and very exciting!). The position statement of the Clinical Oncology Society of Australia (COSA), outlines that all people with cancer should avoid inactivity and should progress towards and maintain participation in regular exercise. COSA also calls for exercise to be embedded as part of standard practice in cancer care, which therefore includes referral to an accredited exercise physiologist and/or physiotherapist with experience in cancer care.
-Exercise attenuates cancer related fatigue levels during and after treatment
-Exercise effectively counteracts many side effects of cancer and its treatment
-Exercise provides a protective effect against cancer recurrence, cancer specific mortality and all-cause mortality for some types of cancer
-Exercise has been shown to improve the quality of life and reduce psychological distress during and after treatment
-Exercise prehabilitation improves treatment outcomes
-Exercise lowers the risk of developing new cancers and comorbid conditions such as cardiovascular disease, diabetes and osteoporosis
-Exercise improves physical function and immune function
Although exercise for people with cancer is endorsed by government and non-government cancer organizations, unfortunately approximately 60-70% of people with cancer do not meet aerobic exercise guidelines, while 80-90% do not meet resistance exercise guidelines. While current exercise recommendations mirror those of a healthy population, many variables and considerations need to be taken into account when it comes to exercise prescription and it therefore definitely not a one size fits all approach. Exercise recommendations should be individually tailored and constantly adapted based on disease and treatment-related adverse effects, anticipated disease trajectory, as well as health and injury status. As exercise prescription for people with cancer is therefore complex, accredited exercise physiologists and physiotherapists are the most appropriate health professionals to see regarding exercise advice.
If you, or someone you know have previously been diagnosed with cancer, or you want advice regarding lifestyle changes to improve your health, give us a call on ..49572961
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CFS, also known as myalgic encephalomyelitis, is characterized by at least six months of persistent fatigue that is unrelieved by rest. This type of fatigue is pathological and has been described as, "having heavy weight tied to arms, legs and shoulders." Other physical symptoms of CFS include; mental fatigue, concentration difficulties, joint pain, myalgia, tender glands, sore throat, headaches, sleep issues, dizziness, anxiety and bowel problems. Unfortunately, the exact cause of CFS remains a mystery and the illness may last for many months or years.
Currently, there is no cure for CFS. However, exercise is one proven management technique that reduces symptom severity and improves functional outcomes and quality of life. Although exercise would be the last thing on someone's mind who suffers from CFS's, we know from the research that it is one of the few therapies proven to help.
An Accredited Exercise Physiologist can assist with pacing strategies. Pacing is spreading out your activity during the day to limit "booming and busting", which is periods of activity, followed by long periods of rest and recovery. It is important to note that pacing does not mean doing less, however it provides a stable base to build from. An activity diary is a great place to start when understanding how to better pace your activity during the day.
Exercise recommendations for CFS are very different from the general population. Exercise needs to be tailored, individualized and is about management not cure. Graded Exercise Therapy may be implemented, where exercise is prescribed at a very low dose and progressed very gradually. This ensures an exercise threshold can be established, which is an exercise dose that can be reliably completed without "busting". Usually, there may be a period of trail and error to establish such a baseline before progressions can be made. However, this is one therapy that has been shown to reduce fatigue levels in people with CFS.
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As humans, we have an innate affiliation with nature and the outdoors that stems from our hunter gatherer ancestors existing in the natural environment for thousands of years. So it's really no surprise that we still get a myriad of health benefits from being outdoors today!
What's even better, is that the benefits you get from just being outside, have a much greater impact on your health when exercise is added in to the equation.
Exercising out in nature has a range of positive effects on mental health. It has been proven to reduce stress, tension, anger and depression, increase endorphins (aka your 'happy hormones'), increase self esteem and increase brain function!
Being outdoors can improve your motivation to exercise, as it takes the focus off 'exercising' and shifts it to spending time out in pleasant surroundings, such as a walk in the park, the beach or the lake. It also provides you with distractions while you're exercising, which can make the exercise itself feel much easier to do.
Many studies have shown that exercising outdoors allows people to work at a higher intensity without perceiving it as being harder. The constantly changing environment also helps to increase the workload compared to a flat surface indoors. This increased workload compared to indoor exercise leads to much greater health benefits such as improved heart health, blood sugar control, an overall improvement in fitness levels and reduction in the risk of developing chronic disease.
Being outdoors in nature gives you a range of physical health benefits that you just can't get if you stay indoors. It has been shown that being surrounded by greenery can lower resting heart rate and blood pressure, which has a big effect in reducing the risk of cardiovascular disease. Being in the sunshine also increases Vitamin D production in the body. This is especially important for bone health as we get older, reducing the risk of bone breaks and disease such as osteoporosis.
The best part of outdoor exercise it's free! There's no need for gym memberships or fees to exercise. It's also extremely easy to access, as it's right outside your front door!
Now that we've hit this beautiful spring weather, why not take your exercise outside and achieve these 5 benefits gained from exercising outdoors.
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