Keeping healthy and happy during the colder months

We get it. Sometimes the cold weather and darker, shorter days have us favouring a movie on the couch over our usual exercise routine .

Exercise in winter is probably the best medicine for overcoming the winter blues. A better approach may be to change up your exercise routine to accommodate the weather and how you’re feeling on the day. 

Alex Parker, Victoria University Professor of Physical Activity and Mental Health says some light movement is the ideal compromise. ‘‘Some movement is better than none for our mental health, so it’s important to plan for tough or tired days – so if you’re not feeling up to that really long run, maybe doing some gentle stretching or meditation will be beneficial for restoring the body and preparing to work harder next time,’’ she says. If your body’s saying, ‘This is not the right approach’, then be flexible.’’ There are a number of things to put you in your best form to safely enjoy your winter activity

PREPARE –  work on Strength & Balance & Core
WARM UP & STRETCH after your activity
DON’T IGNORE EARLY SIGNS OF INJURY

Michael Mosley’s shares his 10 essential tips for keeping healthy and happy through the cold months.
This is a shared article from The Age Digital Edition, Tuesday, 02 May 2023. Link to article: How to indulge, in moderation .

Self Care over the Holiday period:

Following on from the previous two years 2022 has left many of us many of us feeling depleted, mentally exhausted and racing to “catch up”. This has made a huge impact in all areas of our lives… work, school and our overall wellbeing

So let’s take time over the holiday period to recharge and develop a ‘self-care plan’ to enhance our health and wellbeing.   Self-care may include exercise, reading, meditation, disconnecting from technology, or talking with family and friends.

Why is exercise so important to our self-care?
We all know that exercise is important for keeping us physically healthy but it can also be very effective in helping us manage our mental health and wellbeing. 

How to get started with exercise?

If you haven’t done much exercise previously it can be overwhelming knowing where to start, what to do, etc.   It is a good idea to start small and gradually increase the time and intensity as you progress.   The Better Health website has some great information on the benefits of exercise and also some useful tips on how to safely incorporate exercise into your daily routine.   Most importantly the movement should be enjoyable!

Our physios can help you with an exercise programme tailored to your needs which can be done in a small group setting at our clinic or in your own time at home.

We are very excited to announce that we are now offering the GLA:D® Australia education and exercise program to our clients.
This unique six-week program has been developed to help participants develop skills to better manage their hip and/or knee pain or symptoms of Osteoarthritis (OA). 

Developed in Denmark, the GLA:D®, (Good Life with osteoArthritis in Denmark) program reflects the latest evidence in osteoarthritis (OA) research.

We are very excited to announce that we are now offering the GLA:D® Australia education and exercise program to our clients.

What does the GLA:D® program involve?

• An initial appointment to explain the program and measure your current functional ability.
• Small group exercise and education sessions twice a week for six weeks (12 x 1 hour sessions) to improve your control of the joint, your confidence in the joint and your strength. 
• Educational component teaches you about OA, its risk factors, treatment options, and self-management strategies.
  

This program is unique in that the education and exercises provided can be applied to everyday activities, ensuring participants develop skills to self-manage their osteoarthritis. By strengthening and improving confidence with exercise, participants develop better capacity to become or stay active, prevent symptom progression, and reduce pain.

GLA:D® Australia

Great results with GLA:D®

For more information about visit the GLA:D® page on our website or visit GLA:D® Australia:   www.gladaustralia.com.au

Research from GLA:D® Australia has found that participants have reported a significant reduction in pain and reduced usage of pain medication. Their quality of life has improved and in many the need for surgery is reduced or delayed.

Healthy Bones Action Week 21 – 27 August:

Healthy Bones Action Week is aimed at encouraging Australians to think about their bones and remind them of the key steps to maintain good bone health, eating calcium-rich foods, well, exercising and getting some safe sunshine for vitamin D.   There are lots of great resources on bone health on the Dairy Health website.

Exercise and Bone Health

Exercise plays a vital role in maintaining bone health at all stages of life, building bone strength during childhood and adolescence, maintaining muscles and strong bones as adults and reducing bone loss as we age.    They type of activities that best supports bone health is WEIGHT BEARING EXERCISE.  What does this mean?  Essentially this means exercise which is done on your feet so you bear your own weight.   This may include walking, hiking, jogging, climbing stairs, gardening, playing tennis, and dancing.  Resistance exercises – such as lifting weights, swimming, hydrotherapy & water aerobics – can also strengthen bones.  Balance exercises strengthen the muscles which keep you upright, eg. Legs and core, these are important for improving stability and preventing falls.

Keep it simple, take a brisk walk outside while getting some sunshine (vitamin D)!

How can physiotherapy help with bone health?

Prevention is key!  

Your physio will assess you taking in to consideration any physical constraints or conditions.  They will design an exercise program  which will enable you to safely strengthen and progress.     At EBR Physio we also offer small Physio-led group classes which are tailored to each participant.  Please contact us if you would like to find out more.