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April Falls Month

Wed, 02 Apr 2025 21:27:34 GMT

Because falls prevention is everyone's business.

Do you have a fear of falling? If so, you are not alone.

Feeling unsteady on your feet, tripping or losing your balance commonly becomes a concern as individuals age, and the risk of falling increases due to a number of physiological changes in the body,

Balance declines and there can be a feeling of unsteadiness when walking.
Our muscle mass begins to decline and muscles become weaker, making it more difficult to perform movements that were once taken for granted such as lifting the feet when walking.
Changes can occur with our eyesight which can make it harder to see potential hazards. While wearing glasses might seem to be a helpful thing, in some instances these can impact our balance.
Reaction times begin to steady, making it more difficulty to respond to a loss of balance.

HOWEVER, ALL IS NOT LOST!

Exercise is proven to reduce the risk and prevent falls through increased muscle strength, improving reaction time and balance, and improving walking gait. The physical activity guidelines recommend that older adults (> 65 years) engage in at least 30-minutes of moderate intensity exercise most days of the week. More importantly this should include resistance and balance training exercise on 2 or more days of the week.

Here at 360 Health Clinic and 360 Fitness Club we have a number of classes to help you improve your strength, balance and mobility,

Active Over 50s
Gentle Aqua
Gentle Step Aerobics
Gentle Pilates

Our team are also here to work with you one-on-one to develop a safe and effective exercise program for you. Get in touch today and make falls prevention your business!

Strength train your brain this Brain Awareness Week

kate@nojargon.com.au (Kate Davidson) — Sat, 22 Feb 2025 06:26:55 GMT

Did you know that just 2 0-30 minutes of brisk walking can have an immediate effect on your brains ability to focus - why not try it on your next lunch break?

You have probably heard of doing brain exercises to train your brain and keep it functioning well. These often include activities to challenge your brain like crosswords or puzzles, but did you know that regular exercise can also improve and help maintain brain function?

Exercise can improve cognitive function through improving things like learning, thinking, memory, problem solving abilities, and decision making!

Did you know that just 10-20 minutes of moderate intensity exercise such as brisk walking can have an immediate effect on your brain’s ability to focus.

So what happens to our brains when we exercise?

Exercise can increase blood flow to the brain, increasing activity of cells within the brain and strengthening connections between different areas of it. The evidence shows that individuals who exercise regularly have greater activation in their frontal lobes, making them perform better in tasks controlled by this part of the brain including planning, problem solving and decision making.

Exercise has also been found to have a powerful effect on the hippocampus. This is the part of the brain that is responsible for organizing, storing and retrieving memory in our brains. How does exercise effect this? The research shows that high intensity exercise can increase the size of the hippocampus and increase neural connections between this and other areas of the brain resulting in an improvement in ability to learn and remember.

Effects of exercise on the brain can also have a number of positive impacts on mental health. Exercise increases levels of dopamine which not only improves mood and feelings of wellness but also helps to drive motivation and attention. Exercise releases endorphins which are hormones that have a calming effect on the brain. Finally, it increases a protein in the brain called brain derived neurotropic factor (BDNF) which works in the brain to protect neurons in areas of the brain that control mood and encourages neurons to connect and grow.

Poor brain health can lead to a number of brain related disorders common in older adulthood, including stroke, dementia and Parkinson’s disease. The good news is that exercise can directly reduce many of the risk factors for these conditions as well as slow the progression of disease.

Whether it be with a high intensity workout or just a leisurely stroll, getting moving will help to maintain your brain’s health and if you’re unsure of where to start our team are trained experts in movement always here to help.

Words by Sunita Newton

Goal Setting - Our tips for making them stick

Sat, 11 Jan 2025 04:38:44 GMT

whether it's a new years resolution, an intention or just trying to change a habit - sticking to it can be hard

We discuss a few important things to consider to help set you up for success

The start of a new year is often a time many use as a reset. A chance to start over with a clean slate. But just remember, you get 365 chances each year with a clean slate – make the most of each and every one!

Whether you are a New Year resolution-er, someone who likes to set intentions or you’re just trying to change a habit, here are some of our tips to help you succeed.

�� Reflect on your intentions – perhaps the most crucial element in goal setting is identifying your why – you’re reason to make this change in the first place. It also helps to be able to reflect on you why when things get challenging as a motivator to continue working towards your goal.

�� Be specific – what is it exactly that you want to achieve and make it measurable. You might be wanting to “attend 2 exercise classes per week”, “drink 2L of water every day” or “practice mindfulness every morning”.

�� Be realistic – create stepping stones towards your big goal. Starting small enables us to have success sooner, as you take those first small steps you can continue to move the goal posts to bigger and better things.

�� Track your progress – by setting specific, measureable and realistic goals we are able to track our progress towards these goals as well as identify what might be getting in the way to achieving them. Being able to see how far you’ve come can often provide a sense of accomplishment and motivation to continue on.

�� Be accountable to someone – having someone in your corner to cheer you on, celebrate your success and keep you motivated and on track when you might not feel like it all helps. Teaming up with a friend, family member or even a coach can help increased your chances of success.

�� Stay positive – there will be challenges. There will be times you don’t want to, but keep in mind progress takes time. When you’re feeling stuck, reflect on you why, check in with how far you’ve come and reach out for support.

We are here to help!

Exercising with Chronic Pain

Fri, 19 Jul 2024 07:44:52 GMT

1 in 5 Australians aged 65-74 years live with moderate to severe chronic pain.

Pain is a normal mechanism that the body uses to protect itself. Pain occurs when our brains conclude that there is danger or damage within the body. Acute pain generally resolves within three months, allowing for sufficient healing time. When it persists beyond this timeframe the pain becomes chronic.

Chronic pain is a result of the protective changes that the body has made over time, rather than actual tissue damage within the body. Pain is an important response within the body to protect us from danger. It is a real experience. However, chronic pain can affect individuals in many different ways.

Those living with chronic pain often have higher levels of depression and anxiety and higher rates of other long term chronic health conditions.

If you are living with chronic pain exercise may seem like the last thing you would want to do. You may have experienced an increase in pain symptoms during or following an exercise session which was off-putting. However, ongoing regular exercise over weeks to months can help to reduce pain and improve function and quality of life.

The benefits of exercise for those living with chronic pain

Improved sleep – Sleep plays an important role in the maintenance of overall wellbeing. While it can seem like a vicious cycle, reduced sleep due to pain, leads to higher levels of perceived pain, exercise can assist in breaking this cycle and promoting better sleep.
Improved mood and reduced stress and anxiety - Exercise releases feel good hormones and neurotransmitters that can help to reduce the perception of pain and assist in managing poor mental health.
Increased pain tolerance and pain desensitisation
Improved immune function – Exercise reduces inflammation, often associated with pain. Regular moderate intensity exercise has been proven to have an anti-inflammatory effect on the body, reduces the intensity or pain.
Increased strength and mobility – Exercise makes us stronger and in turn promotes self-efficacy and confidence in one’s ability to move and engage is day-to-day activities.

We recognise it can be incredibly daunting the thought of ‘exercising’ with pain. However, it’s important to know that exercise looks different for every individual. When starting an exercise program it is important to start slow and work within your pain limitations.

Our team of Accredited Exercise Physiologists are trained in exercise prescription for those suffering from chronic pain and can provide assistance and education for those unsure where to start. Give us a call on 6762 3639 Ext 3

Words by Sunita Newton, AEP.

Keeping motivated through the cooler months

Fri, 31 May 2024 03:21:31 GMT

Do you find that your motivation to move drops with the temperature? You're not alone.

The change in seasons can affect many things in our lives from our social calendars, mood, motivation levels and exercise routine. It’s no secret that going for a walk on a nice sunny day is much more enjoyable than heading out into the cold to get your 30 minutes of movement in for the day. It’s also that time of the year when comfort food appears extra tempting. Just know, you're not alone. Studies show that there is a decline in motivation to exercise as a result of the colder weather.

Winter is a time for hibernation. Many of our animal friends do it, and humans are not too different. It's a time where our bodies are more inclined to lean in to the rest, and while it's important we listen to our bodies needs, movement remains a crucial part of a healthy lifestyle. Shorter days and longer nights, cooler mornings and evenings can all feel like they're against us at this time of year, but maintaining a regular exercise routine is important AND only makes it easier come spring time!

Our top tips for staying motivated through winter

Be accountable - find yourself an exercise buddy or a group exercise class to help keep you showing up. We have a tendency to be less likely to cancel on someone other than ourselves.
Switch it up - if you're finding the temperature outdoors just too cold, opt for indoor activities. This could be in the gym, joining a group fitness class or an indoor team sport. Don't be afraid to switch up the time of day too. If you love exercising outdoors, perhaps a quick lunch time workout is the trick!?
Dress appropriately - no matter where you're exercising, layers are your friend through the winter months. Wear multiple layers that are easy to remove as you warm up. Ensure they're lightweight, breathable fabrics that don't restrict your movements. It's important we remember to warm up and cool down well during the cooler months as the sudden change in temperatures can have adverse symptoms post-workout.
Strive for consistency not perfection - Review your goals and ensure they're still realistic through the cooler months. Don't strive for significant body changes and fitness goals, but more to maintain consistency. Commit to a goal of exercising three times a week, plan your week accordingly and remember some movement is better than none.
Remind yourself why is it important to you - Do you want to stay active so you can continue to play with your grandchildren? Are you working towards your first 5km run? Whatever your ‘why’ is, keep it in the front of your mind when your snuggled up in bed on those cold mornings.

If you've got questions or concerns about exercising through the colder months, or perhaps just need that little bit of motivation to keep you going, give our team a call - we are here to help!

World Obesity Day

Mon, 04 Mar 2024 01:35:44 GMT

In australia, 2 in 3 adults are living with overweight or obesity.

Obesity is a medical condition, sometimes considered a disease, in which excess body fat has accumulated to such an extent that it can potentially have negative effects on health. It is a risk factor for many chronic conditions and is associated with higher rates of death. Overweight (including obesity) is linked to 30 diseases, including 17 types of cancers, 4 cardiovascular diseases, 3 musculoskeletal conditions, type 2 diabetes, dementia, asthma and chronic kidney disease.

Overweight (including obesity) is the 2nd leading risk factor (after tobacco use) contributing to ill health and death, responsible for 8.4% of the total disease burden in Australia, in 2018 (AIHW 2019).

Overweight (including obesity) contributed to around 16,400 deaths (10% of all deaths) (AIHW 2019).
Based on the latest available date from the Australia Institute of Health and Wellbeing (AIHW)

1 in 4 (25%) of Children and Adolescents between the ages of 2-17years old are living with overweight or obesity. This is approximately 1.2 million children and adolescents
2 in 3 (67%) of Adults 18+ are living with overweight or obesity. This is approximately 12.5 million adults.

How we can help here at 360 Health Clinic?

We are a dedicated team of Exercise Physiologists (EP’s), Exercise and Sports Scientists and Exercise Therapists. We work together to help improve the health and wellbeing of clients. In saying this we can also help with people that are living with obesity.

If you reading this and aren't sure where to start below are some details that we can do to help improve your health and reduce the risk factors of obesity.

Help design appropriate exercise programs- EP’s have the education and training to design scientifically-backed exercise programs that are appropriate for you. No two people are the same, so a one-size-fits-all exercise program is unlikely to be effective.
Help with goal setting- EP’s can help you set goals that are specific and measurable, before developing a plan on how you're going to achieve the.
Teach you healthy mentalities about exercise and diet- When it comes to exercise, it is easy to lose motivation and willpower, so the key is making sure that you have someone on your side to keep you on track and help you reach your goals, as well as the goals set by your primary health professional.
An Exercise Physiologist will create a realistic plan regarding how often and what kind of exercises you should be doing to lose weight. They will also support you in your exercise regime, teaching you how to properly use equipment and motivating you along the way.

Words by Emily Whitney

Movement that Matters and our Core Values

Mon, 27 Nov 2023 01:14:50 GMT

Recently our team completed some reflective work together to establish our core values. These three pillars guide the way in which we work day-to-day here at 360 Health Clinic as we strive to offer our client's a great experience while successfully working towards their goals.

Here's a little more about how we embrace our core values...

HIGH QUALITY

We believe we provide services of high quality from start to finish. We respect our clients time by being punctual and fulfilling the entire duration of their consultation. We are innovative and provide up to date knowledge and skills to all practices. We are passionate about what we do and provide high energy sessions to our clients building a strong rapport with each and every one of our clients.

RESPECT

As accredited exercise professionals we take pride in the respect that we show each other, our clients and the community. We respect the individual needs and goals of each client, providing individualised exercise prescription and programming. We recognise that our clients' health and well being may be ever-changing, and handle it with the utmost care and consideration.

TRUST

Trust forms the foundation of any healthy relationship and we believe is reflected through; integrity, competence, consistency, loyalty and openness. And with trust comes success. Through strong rapport and open communication we develop trust with our client's to assist them to improve their physical and/or mental health. Knowing that our clients are often sharing with us their vulnerability at different points along their personal journey, we treat this with the highest level of privacy and confidentiality.

As part of this reflective practice we were also encouraged to create a mantra. This is something which encapsulates all that we do and stand for within our roles here at 360 Health Clinic.

After some weeks of brainstorming and playing with words and phrases, we unanimously decided on

"MOVEMENT THAT MATTERS"

As a team of exercise professionals, movement is what we encourage and prescribe. However we believe we go that step further and help you find purpose in that movement. Whether it be movement to help you:

Ease the pain
Recover from injury
Return to work
Play with grandchildren
Reduce the risk or manage complex health conditions
To simply FEEL GOOD

What is the difference between Type 1 and Type 2 Diabetes & tips for exercising with T1DM

Wed, 08 Nov 2023 00:51:09 GMT

One Australian is diagnosed with diabetes every 5 minutes.

Diabetes Mellitus occurs due to defects in insulin secretion or an inability to use insulin and results in an elevated fasting blood glucose level. There are three main types including gestational diabetes, type I diabetes and type 2 diabetes.

Gestational diabetes occurs during pregnancy and is characterised by high blood glucose levels. It usually disappears after pregnancy but can be associated with problems to both the child and mother if left untreated.

Type 1 diabetes (T1DM) is an autoimmune condition where the pancreas produces little or no insulin due to the cells being destroyed by the body’s immune system. Without this insulin, the body is unable to utilise glucose and turn it into energy. When there is too much glucose in the blood stream this can damage organs such as the heart, eyes and kidneys.

Unfortunately, there is no current research to suggest Type 1 Diabetes can be prevented, but exercise is a vital part of T1DM management. Apart from the usual health benefits associated with regular exercise, it aids in controlling blood glucose levels and reduces the risk of long-term complications and chronic health conditions, such as CVD. For those with T1DM regular exercise will increase insulin sensitivity, resulting in a lower dose of insulin required to break down carbohydrates.

There are a few important considerations when exercising with Type I diabetes. Always seek advice from a health professional prior to commencing exercise if you have recently been diagnosed. Our top tips to think about include:

Timing of exercise: it is not recommended to exercise during peak insulin action, so exercising in the early morning may work best for you. Always consider when you take medication and when your last meal was.
Exercising before bed is not recommended as there is a high risk of delayed post exercise hypoglycaemia.
Think about establishing a routine where you are exercising at a similar time each week to reduce the risk of nocturnal hypoglycaemia.
Always check blood glucose levels before, during and after exercise
To prevent any foot ulcers always wear well-fitting supportive socks and shoes

Type II Diabetes (T2DM) is the most common type of diabetes (affecting 85% of all people with diabetes) and affects older adults, but more young people are developing T2DM. It typically results from a combination of environmental and genetic components but the risk is significantly linked with lifestyle factors such as obesity, inactivity, poor diet and high blood pressure. In T2DM, the pancreas does produce insulin but the cells in the body are not reacting effectively to the insulin and in essence are not successfully turning the blood glucose into energy, resulting in accumulation of glucose in the blood.

The good news? Regular physical activity is a great management tool to manage T2DM and will assist in preventing diabetes related health complications. There is evidence that a combination of cardiovascular and resistance training exercise improves blood glucose control more than one single modality alone.

Words by Sunita Newton.

Polycystic Ovary Syndrome

Tue, 05 Sep 2023 05:11:57 GMT

PCOS affects 6-18% of women of reproductive age and up to 70% of women with PCOS are undiagnosed

Polycystic Ovary Syndrome, or PCOS, is a complex hormonal condition where the ovaries produce an abnormal amount of androgens or male sex hormones. When seen on an ultrasound the ovaries may have many cysts or partially formed egg follicles.

Common signs and symptoms of PCOS include:

Hyperandrogensim (hirsutism, acne and alopecia)
Weight gain and obesity
Excessive body hair growth
Insulin resistance
Irregular menstrual cycles or loss of menstrual cycle
Mood changes and fatigue
Trouble conceiving or infertility

PCOS affects 6-18% of women of reproductive age and up to 70% of women with PCOS are undiagnosed. Being overweight or obese increases the severity of PCOS symptoms, so it is important to manage weight with diet and exercise.

PCOS can also increase the risk of secondary chronic diseases such as:

Type 2 diabetes
Impaired glucose tolerance
Increased cardiovascular disease risk
Increased prevalence of mental health conditions

Exercise and PCOS

The research is still relatively inconclusive, but we do know that a combination of vigorous and moderate intensity aerobic exercise combined with at least 2 resistance training sessions a week is proven to assist with PCOS weight loss.

Exercise causes glucose to be taken from the blood and moved into the muscles, lowering the need for insulin at that time and improving the body’s sensitivity to insulin. Through more effective management of insulin, we are able to better manage testosterone, the cause of many PCOS symptoms.

Further to weight management and insulin utilisation, exercise will also assist in the management of PCOS through increasing period regularity, fertility, and boosting energy levels, motivation and self-confidence.

For more information about PCOS visit health direct: https://www.healthdirect.gov.au/polycystic-ovarian-syndrome-pcos

Words by Charlotte Moore

Menopause

kate@nojargon.com.au (Kate Davidson) — Mon, 04 Sep 2023 03:46:43 GMT

A woman's body undergoes many physiological changes throughout a lifetime, the last of which is often menopause.

Menopause refers to the end of menstruation and is said to have occurred when a woman has not had a period for 12 months. The average age of natural menopause is 52 years, but it can occur earlier depending on circumstances.

‘Peri-menopause’ refers to the time from the onset of symptoms related to menopause which occur in conjunction with changing hormones, especially oestrogen and progesterone. Women’s experiences can vary considerably, with some symptoms including muscle and joint aches, anxiety, depression, mood changes and incontinence, to name a few.

So if you’re in this boat, you’re probably wondering what you can do to manage these symptoms?

Try to move your body a little more!

Exercise and Menopause

Midlife women should be engaging in a variety of types of exercise, including cardiovascular, resistance and balance exercises. If you are unsure what type is right for you right now, get in touch with an Accredited Exercise Physiologist as they understand the physiological and hormonal changes occurring throughout this time and can prescribe appropriate exercise to benefit you.

Regular exercise is also an excellent way to stave off weight gain and loss of muscle mass, which are two frequent symptoms of menopause. Aerobic exercise will help reduce your risk of developing cardiovascular disease, while also enhancing mental health and well being through the release of the ‘feel good’ hormones. Try to reduce prolonged sitting and aim to reach 10,000 steps each day.

Not only is cardiovascular training important, but strength training is vital as osteoporosis risk skyrockets following menopause due to decreased oestrogen. Resistance training will help to improve muscle strength to protect your bones and also increase your metabolism.

Meditation, Yoga and Pilates are also a great lower impact option which can help manage the stress of life and other menopause related symptoms.

Things to Remember

Exercise at a time when you feel best. If you are having hot flushes, exercise in the morning to avoid exercising during the hottest part of the day.
Pick a type of exercise you enjoy and find a buddy to keep you motivated
Start off slow with 10 minutes of light activity and slowly increase the intensity as it becomes easier

Words by Lucy Day

Pre Natal Exercise & Pilates

kate@nojargon.com.au (Kate Davidson) — Thu, 17 Aug 2023 05:21:38 GMT

Yes, exercise is safe, and recommended for women throughout their pregnancy.

Pregnancy and childbirth has a huge impact on the female body, affecting many physical and physiological systems. Exercise during pregnancy can reduce the risk of conditions such as gestational diabetes or pre-eclampsia and can assist in a return to regular physical activity post-birth. Exercising during pregnancy can help prepare the body for childbirth including labour and recovery, reduce back and pelvic pain, reduce the risk of incontinence and improve mental health, lowering the risk of postnatal depression.

It is important to note that research strongly supports exercise during pregnancy, encouraging women to engage in 2.5 to 5 hours of moderate intensity exercise per week. Women who were regularly active prior to falling pregnant are encouraged to continue their exercise routine, making appropriate modifications as guided by your health professionals. For women who were not exercising prior to falling pregnant, it is still safe to start. We strongly recommend you seek the guidance from your health care team, and work with an Accredited Exercise Physiologist.

For more information on exercise guidelines during Pregnancy, visit: https://www.health.gov.au/topics/physical-activity-and-exercise/pregnancy

The benefits of Pilates during Pregnancy

Pilates during pregnancy is a great option as the repertoire can accommodate the needs of pregnant and post-natal women regardless of which trimester they are in. Pilates can assist in building strength in a safe way that reduces injury risk and helps to decrease changes in posture. Pilates works on strengthening the pelvic floor which assists during labour and childbirth and promotes better post-natal recovery. By remaining active during pregnancy, women can maintain their independence and mobility.

Things to consider

When joining a Pilates class while pregnant, be sure to alert your instructor and let them know how many weeks along you are. This information helps the instructor to guide you through a series of pregnancy safe exercises. Where possible, join a pregnancy specific class as these classes will move at a slower pace and allow the instructor to solely focus on pregnancy specific exercises for each participant.

Exercise during pregnancy should not be painful or uncomfortable. Ensure you let your instructor or health care provider know if you experience any changes or responses to exercise you are not sure about. Our priority is yours and your baby’s health and wellbeing.

Words by Charlotte Moore

Cardiovascular Training

kate@nojargon.com.au (Kate Davidson) — Thu, 25 May 2023 04:26:46 GMT

It’s all about the Heart and the Lungs

Cardiovascular (cardio) training is essentially any activity that raises your heart and breathing rates and helps improve your cardiovascular health. A part of what sets cardio training apart from other training modalities like strength training is it’s reliance on your body’s ability to utilise oxygen during a workout/training session.

Your respiratory system and your cardiovascular system work together to achieve this. The cardiovascular system is divided into 2 parts:

1. The Pulmonary Circuit: blood to and from the lungs

2. The Systemic Circuit: blood from the heart to the rest of the body and back to the heart

When you breathe in oxygen this gets transferred to your lungs. This is where the oxygen is exchanged into the red blood cells and carbon dioxide is then released when exhaling; this is known as gas exchange and is the lungs most vital role in the body. Once the red blood cells are oxygenated, this blood is transferred to the heart via the pulmonary vein. This blood travels through the left atrium and ventricle where the heart muscle of the left ventricle powers the oxygenated blood to the rest of the body. The body absorbs the oxygenated blood and transfers the deoxygenated blood and carbon dioxide waste to the right atrium of the heart. The deoxygenated blood travels from the right atrium into the right ventricle and then pumped back to the lunges for the gas exchange to happen and the cycle to repeat again. For this procedure to occur both the respiratory and cardiovascular systems need to be working efficiently.

A person’s cardio ability or capacity can vary based on a number of factors. Factors can include but are not limited to age, gender and genetics. In saying this, your age, gender, and genetics do not mean you can’t engage in cardio training and exercises to help improve your overall cardiovascular health. It does help to understand that there are factors that can influence how well your body responds to cardio exercise and the intensity which is most appropriate.

What are the benefits of cardiovascular exercise?

Reduces the risk of, or helps to manage, type 2 diabetes and cardiovascular disease
Maintain or improve blood pressure , cholesterol and blood sugar levels
Reduce the risk of some cancers
Prevent unhealthy weight gain and help with weight loss
Maintain strong muscles and bones
Create opportunities for socialising and meeting new people
Help develop and maintain physical and mental wellbeing

What is the best cardio training to do? What frequency, duration or intensity is required to gain benefits?

Walking, running, swimming, cycling or HIIT (High intensity hit training) are all great options. Other options of low intensity cardio exercises include stepping up and down off a step or a gentle aqua class.

There is so much information available to us in regards to what is the best cardio exercise. It’s important to remember everyone is individual, and we all have different needs, goals, and abilities. Speaking to an exercise professional about what cardio training is right for YOU to get ‘the right advice’ is the best way to start working on your cardio training.

Below are the Australian Physical Activity and Exercise Guidelines. These guidelines are to help Australians understand how much cardiovascular activity they need to maintain good physical and mental health and wellbeing. These recommendations may differ based on health conditions, so it’s important you seek ‘the right advice.

Children and young people (5-17 years)

It is recommended children and young people do at least 60 minutes each day of moderate to vigorous physical activity that makes the heartbeat faster. More is better.

Adults (18-64 years) should be active most days, preferably every day. Each week, adults should do either:

2.5 to 5 hours of moderate intensity physical activity – such as a brisk walk, golf, mowing the lawn or swimming
1.25 to 2.5 hours of vigorous intensity physical activity – such as jogging, aerobics, fast cycling, soccer or netball an equivalent combination of moderate and vigorous activities.

Older Australians (65 years and older)

For people aged 65 years and over, we recommend at least 30 minutes of moderate intensity physical activity on most, preferably all, days.

Words by Emily Whitney

What to expect when you see an Accredited Exercise Physiologist

Mon, 01 May 2023 06:20:58 GMT

The idea of sitting down with someone to discuss the details of your health can be a daunting thought.

Whether your health has been failing you for some time, you’ve recently been diagnosed with a chronic health condition or have been living with chronic pain or disability for months, we understand it can be an overwhelming and uncertain time.

A lot of people can shy away from the term exercise, especially because it is commonly associated with exertion and discomfort. The idea of working with a health professional with ‘exercise’ in their title can often have that same connotation. However, it couldn’t be further from the truth. Yes, movement and exercise is the primary mode of treatment, however we also work closely with you around education, goal setting and fostering motivation to help you better manage your health and overall quality of life.

An initial consultation with an Accredited Exercise Physiologist (EP) will involve some discussion around your health status, your concerns and what you are hoping to achieve from working with us. We will perform a small number of assessments such as weight and blood pressure as well as some movement assessments in order for us to ascertain the appropriate starting point and direction of treatment. These assessment results also provide us with a baseline from which we can set goals and monitor progress.

By the end of your initial consultation you will have a thorough understanding of how and why exercise will be a powerful tool in the management of your health concerns, as well as specific goals for you to work towards. We will have discussed the treatment plan moving forward and have provided you with an exercise program for you to begin working towards your health goals.

Future appointments with an EP will involve more movement-based treatment which may include:

Strength or functional training exercises
Mobility and stretching
Cardio exercise
Aquatic-based therapy: or
Pilates

They will continue to monitor, modify and ideally progress your exercise program, continuing to refer back to your treatment goals.

360 Health Clinic offers Exercise Physiology in Tamworth, Gunnedah and Quirindi clinics. Give us a call on 6762 3639 to chat about how we can help you!

GOAL SETTING

Sun, 22 Jan 2023 20:56:31 GMT

Research shows that by the end of January 80% of people have already given up on there goals or resolutions for the year.

But don't worry, We're here to help you stay on track!

Can you believe we are already 1 month in to 2024. After a well earnt break, we hope you have been able to get back into your exercise routines and working towards your 2024 goals.

Many people set New Years Resolution and a lot of resolutions or goals are formed around health and wellness. Whether it is getting healthier, fitter or stronger or it could be to make healthy habits and choices that benefit you. No matter what it is if you have set a goal for 2024 which includes working on your health and wellbeing, give yourself a pat of the back you are taking steps to live a healthy and happy life.

Research shows that by the end of January 80% of people have already given up on there goals or resolutions for the year. In saying this Below are some tips to help you stay focused and achieve what you have set out to do in 2024.

Be specific. You can't achieve your goal if you don't know what it means! If your goal is to "Get healthy", figure out what this means to you. Maybe your goal is to exercise 4 times a week. Being specific will help you stick to your goal and track your progress.
Be consistent. Nobody is perfect, and it's okay to fall off the bandwagon every once in a while. The important thing is that you get back on track and keep looking forward. Getting down on yourself or dwelling on your lost progress will only make achieving your goal more difficult in the long run.
Take it one step at a time. You can't go from zero to hero straight away. (I know, we all wish we could). If you're struggling knowing where or how to start, try engaging with an Exercise Physiologist, Exercise Scientist or Personal Trainer. They have the knowledge and experience to give you advice on the best first steps for you to take towards achieving your 2024 goals!

A habit can take a minimum of 3 weeks to form and on average it can take 66 days for a new behaviour to become automatic. Don’t give up, you've got this and keep doing ‘Movement that Matters’.

Words by Emily Whitney.

Falls Prevention

kate@nojargon.com.au (Kate Davidson) — Mon, 31 Oct 2022 22:36:40 GMT

For older Australians the risk of falling is very real, particularly for those individuals over the age of 65. Falls are the leading cause of death and hospitalisation in community-living Australians in this age category. At least one-third of older people will have a fall every year and is over three times more likely to be admitted to a nursing home after a fall than before, and over ten times more likely to experience an injury from a fall. Having a fall can not only cause disability, but impact independence and can result in reduced confidence and restriction of activity.

While increased age is a key risk factor for falls, other factors contribute as well, including loss of muscle mass, chronic disease, medication side effects, improper footwear and vision loss. With so many factors threatening to knock older adults off their feet, it is important to incorporate regular balance training into daily routines to reduce the risk.

The good news is research suggests there is strong evidence which supports exercise as a single intervention to prevent falls in community settings! Exercises for balance should be safe for the individual, but also challenging enough to improve balance and develop strength. Professional supervision, such as an Exercise Physiologist, may be required to guide you through some challenging balance exercises safely. Regular progressive resistance training is crucial to reduce this muscle loss and improve overall functional strength.

Exercise should be combined with other strategies to lower the risk of falls such as environmental modifications, for example, examining the house for falls risks such as mats on the floor, inadequate lightening and lack of appropriate grab bars and railings.

Hydrotherapy may be an option for those which have a history of falls and a fear of injuring themselves. Performing balance and strength exercises in the water allows the individual to feel supported and safe, before progressing to a land-based exercise program.

Our top exercises to improve balance and reduce the risk of falls:

Sit to stand : sit down on the edge of a chair, then try to stand up without using your hands. Try performing 2 sets of 10 repetitions.
Tandem walking : Stand up straight with a clear path in front of you. Imagine a straight line on the floor extending away from you, or place a straight line of tape along the floor. Walk along this line on the floor as if you are walking a tightrope. Try to step each foot just in front of the toes of the other foot. You can do this up a hallway to ensure you have support. Try performing 10 consecutive steps.
Step ups : place one leg on the top of the step. Step up, ensuring the knee on your stance leg travels forwards over your toes and does not dip inwards. Bring your elevated leg up to touch the step for a little balance control. Control the movement as you step back onto the ground behind, leaving your original leg on the step. Perform 2 sets of 10 repetitions on each leg.
Single leg balance : Stand with your legs straight at shoulder width apart, lean slightly to the side and at the same time bend your opposite knee and stand on one leg. You can make this exercise more difficult by trying to shut your eyes or write your name our in front of you. Try working up to 15s on each leg.

Keeping active through the festive season

kate@nojargon.com.au (Kate Davidson) — Mon, 31 Oct 2022 22:36:37 GMT

It has been a big year for everyone and if you’re like us here at 360 Health Clinic, you’re probably counting down the days until Christmas to enjoy a well-deserved break with family and friends. However, the next couple of months can be a time where we let our good routine and habits slip and can tend to over-indulge a little too much!

Now, we are not here to tell you not to! Goodness, we are putting our hands straight up to say we are guilty already! We just want to remind you, that keeping active and moving through the next couple of months will stand you in good stead as you move in to the New Year.

We recognise that this time of year can also come with increased stress or anxiety, and maintaining your exercise routine throughout can be a powerful tool to help you manage and navigate these challenging periods.

Get out together in the garden, or head down to the local park kick a footy, hit a cricket ball or play Frisbee! Think about gifting active activities or games, it doesn’t have to be structured, just remember some movement is better than none! Keeping yourself active over the Christmas period will making returning to your usual routine much easier in the New Year.

For those that are looking to the New Year as a fresh start, with the idea of increasing your activity levels, our biggest tip? Start with in your WHY. Why do you want to become more active or incorporate exercise in to your routine? When you start with your why, your actions become more important and the likelihood of you achieving your goals are greater.

Whether your “why” is around weight loss for improved health, movement for pain management, or increased strength to be able to do the activities you love like gardening, tennis, golf or playing with grandchildren we can help you each step of the way.

Have a Merry Christmas and a happy and healthy New Year!

Chronic Pain

kate@nojargon.com.au (Kate Davidson) — Sun, 30 May 2021 07:54:54 GMT

CHRONIC PAIN

We have all experienced pain in our lifetime. Fortunately for many of us, this pain is only temporary, but for many others pain is a chronic condition they live with day to day.

Chronic pain (also known as persistent pain) is pain that persists beyond the expected healing time of an injury. Unlike acute pain which is caused by tissue damage, chronic pain is less about structural or tissue damage and more about the sensitivity of the nervous system and ‘non tissue related factors’.

Chronic pain can be caused by ongoing chronic disease such as arthritis, cancer or multiple sclerosis; or as a result of a trauma including surgery, accident or fall. While the long term nature of pain is not always indicative of ongoing disease or damage, the longer pain persists, the more complicated it becomes.

Often when we experience pain we avoid activity or movement in an attempt to not aggravate or cause further symptoms. However, this can become detrimental as reduced activity often leads to physical deconditioning (loss of strength and endurance), withdrawal from recreational activities, reduced ability to perform activities of daily living and an overall decline in quality of life.

A team approach

Since chronic pain is often a complex condition, it is no surprise that a collaborative and holistic treatment approach is often encouraged. Working with your GP, pharmacist, allied health and mental health professional in an open and combined manner can help produce the best results for people living with chronic pain.

When beginning an exercise program it is important to seek the correct advice and support. An Accredited Exercise Physiologist (AEP) is able to assess, discuss and determine what type and how much exercise is suitable. Finding the most appropriate time of day to move, when pain levels are low or medication is at its optimum are also factors an AEP will consider when developing an exercise program for chronic pain.

Why exercise?

Research has revealed that the prescription of ‘exercise pill’ can be an effective way to reverse the downward cycle of deconditioning and worsening pain. Exercise is important to be able to maintain strength and endurance in order to continue to perform our day to day activities. And while the word strength may come with the idea of lifting or moving heavy things, there are multiple ways in which we can development strength without touching a weight.

Finding the right environment to exercise plays a large role in the effectiveness of the exercise prescription. For someone experiencing high levels of pain and reduced mobility, aquatic exercise can be the perfect environment to relieve the pressure on muscles and joints, increase range of motion and mobility. Land-based exercise can also be greatly moderated to achieve optimal results without aggravating pain symptoms.

360 Health Clinic is able to offer you both land and aquatic-based exercise therapy for the management of pain across our three locations in Tamworth, Gunnedah and Quirindi. We’re not saying you’ll feel better overnight, but you may find you get more freedom to get back to doing some of the things you love!

Words by Jess Barber

Exercise & Childhood Disability

kate@nojargon.com.au (Kate Davidson) — Sun, 30 May 2021 07:51:57 GMT

Exercise & Childhood Disability

Exercise plays a crucial role in childhood development. From improved bone and muscle health to balance and coordination, better attention and decision making skills, and boosting their self-esteem and confidence children should not be held back from being physically active because of any condition, disability or injury. In fact, exercise can play an important role in the treatment and/or management of these conditions, improving their overall quality of life.

Every child, regardless of their disability or ability, should engage in regular physical activity or exercise. It is recommended that children and adolescents engage in at least 60-minutes of moderate to vigorous intensity exercise every day. Sadly, a large number of Australian children are not meeting these guidelines and are often exceeding the recommended 2 hours of screen time per day. These numbers being notably worse in children with a disability due to poor self-esteem and social interactions, screens being used for behaviour management and restrictive patterns of behaviour, as well as physical limitations.

We recognise that each child and their condition comes with individual traits and complexities and so it is important that these children are supported to exercise appropriately for their situation. An Exercise Physiologist is able to provide expert care and exercise prescription for any child’s condition and physical activity needs.

Exercising right for kids with Intellectual & Developmental Disabilities

These children often find it difficult to interact in social contexts and experience repetitive patterns of behaviour and interests which can often impact their participation in physical activity and leading to more sedentary behaviours. It is this behaviour which can put them at risk of developing secondary health conditions such as cardiovascular disease, insulin resistance and obesity.

When children engage in physical activity or exercise, the movement stimulates the brain and improves the production and function of neurotransmitters, such a dopamine, which is involved with attention and focus. Research has shown that appropriate exercise interventions led to a 37% improvement in symptoms of Autism Spectrum Disorder, specifically behavioural and academic improvement and can naturally stimulate the brain in a similar way to medications commonly used for management of ADHD.

Exercising right for kids with Physical Disabilities

Carefully prescribed and supervised exercise can help a child with a physical disability in a number of ways. Exercise will help a child build strength and coordination for independence, reduce the risk of developing secondary chronic health conditions, build their self-confidence and improve mental health.

When working with a child or person with a disability there are often a number of factors to be considered. By enlisting the support of an Accredited Exercise Physiologist you can be assured that they will be able to take in to consideration these physical, emotional and social factors and design and implement appropriate exercise or physical activity interventions which are, first and foremost FUN, but also working towards improving physical capacity, independence and health.

Women's Health

kate@nojargon.com.au (Kate Davidson) — Sun, 30 May 2021 07:39:37 GMT

WOMEN'S HEALTH

Australian women are busy, undertaking multiple roles each day and often struggling to make their health a priority. Women currently experience a greater proportion of disease and one in two Australian women are not sufficiently active. Quite often women are struggling in silence with many women’s health issues going under reported and under discussed.

‘Women’s Health’ is an umbrella term used to describe a number of health conditions, which often affect women at different stages throughout their life. From puberty to pregnancy, postpartum to menopause a women’s body undergoes incredible transformations, which can sometimes take a toll. Exercise can provide therapeutic benefits to help moderate and manage changes as they occur, as well as prevent or manage chronic women’s health conditions.

Puberty is the first major change in the female body and can be a confusing and overwhelming time. Regular exercise during adolescence can assist with hormone regulation, weight management and reduce stress and anxiety, helping teens feel more in control of their changing body. During this peak growth period weight-bearing exercise also assists in musculoskeletal development, in particular establishing good bone mineral density as well as stronger joint structures.

A number of women might face chronic conditions including Endometriosis and Polycystic Ovarian Syndrome (PCOS) as they move into the next phase of life. Both conditions can affect fertility, cause debilitating pain (Endo) and impact a woman’s mental health. Gentle strengthening and stretching exercise such as Pilates or Yoga can illicit anti-inflammatory benefits to assist in the management of Endometriosis, while a combination of strength and aerobic exercise can positively impact inulin sensitivity and hormone regulation for those living with PCOS.

Exercise During Pregnancy and Post-Partum

A women’s body undergoes amazing transformation during pregnancy and there is also no shortage of advice about the do’s and don’ts during this time, particularly around exercising safely. Research shows exercise, including aerobic and strength exercises, during pregnancy can have a 40% reduction in the risk of major complications including pre-eclampsia, gestational hypertension or gestational diabetes and illicit positive health outcomes on the developing foetus. In addition to this, strength and endurance exercise helps prepare the body for labour and childbirth and assists in post-partum recovery.

Exercising post-partum will be different for all mums and can depend on the delivery, recovery or complications. A gradual return to exercise will assist in relieving stress aiding in the prevention or management of postnatal depression as well as build strength and endurance for the demands of motherhood. Exercising during pregnancy and a gradual return post-partum will aid in the recovery of the pelvic floor and abdominal muscles, reducing the risk of or help manage prolapse or incontinence.

Exercise During Menopause and Beyond

Menopause is the final significant change to a women’s body, when it is challenged with changing body composition, energy levels, hormone balance and more. It is also a period during which a women’s risk of chronic health conditions, including breast cancer, type 2 diabetes and heart disease, begins to rise.

One of the most significant changes to occur during menopause is the reduction of oestrogen, an important hormone for maintaining bone density. Strength-based exercise is particularly important to continue to load muscles, bones and joints to maintain strength and reduce the risk of developing osteoporosis and potential fractures.

As our body ages we experience a gradual decline in muscle mass and subsequent strength. Our reaction time may slow and our balance and proprioception may deteriorate. Keeping active and performing strength and balance exercises are a crucial component of reducing our risk of falls, slips or near-misses.

Things to Remember

Exercise IS for everyone, but it is not a “one size fits all”. Seeking the advice of an Accredited Exercise Physiologist or Women’s Health Physiotherapist will empower you to feel comfortable and in control of your exercise, making YOUR health a priority and allowing you to live a happier and healthier life with the ones you love!

Your Core

kate@nojargon.com.au (Kate Davidson) — Sun, 30 May 2021 06:54:20 GMT

Understanding Core Strength

I can do 100 sit ups a day – my core is strong right?

Wrong! Your core actually refers to all the muscles groups which provide support to your trunk. These muscles bring stability to the spine and provide support to your limbs during movement.

A good way to look at it is to view your core as a cylinder, with a top (the diaphragm), a bottom (the pelvic floor) and sides (the abdominals, obliques and back muscles). These muscle groups work in unison to generate intra-abdominal pressure (IAP) by a gentle ‘drawing in’ action from all sides of the cylinder at the same time, but particularly from the optimal function of your diaphragm acting as a secure lid.

The Diaphragm: The Real MVP

Ever wondered why you’re encouraged to exhale on exertion? The diaphragm is our major respiratory, or breathing, muscle and works in partnership with the pelvic floor to maintain intra-abdominal pressure. When we actively exhale, and effectively engage the diaphragm, it promotes activation in the pelvic floor and transverse abdominus muscles, creating IAP and supporting the spine through movement.

Studies have revealed that poor diaphragmatic function has been linked to incidences of lower back pain and that correcting diaphragm dysfunction has produce positive results and a reductions in levels of back pain.

So how do we create a strong core? To ensure true core strength and stability we have to work the core in a multitude of ways including rotation, forward flexion, lateral flexion, pelvic-lumbar stability and bracing.

Start with the basics

Ensuring correct activation of the deepest layer of your core muscles can be challenging, and strengthening these muscles can sometimes feel more like a mind game rather than physical gain! These exercises are more about increasing body awareness, proprioception and neuromuscular connection.

Diaphragmatic breathing – if you’re doing this correctly you should feel a three-dimensional expansion of your lower ribcage
Transverse Abdominus activation
Pelvic Tilts
Isometric exercises – no movement through your core muscles eg, dead bugs

Progress to strength and control exercises:

Animal crawls
Exercise in a 4-point kneeling position – eg, alternative arm leg extension
Forearm plank and side plank

Then try more compound and dynamic movements:

Lunges with single arm press
Cable rotations
Unilateral exercises

A strong and stable core system can improve overall performance throughout the whole body and help alleviate chronic pain symptoms in common areas such as the lower back and hips. With a strong core you will be able to move better, more often and longer, as well as prevent injuries!

Not sure if your core is working for you? Let us help you! Whether you’re pregnant, have recently had a baby, have experienced an injury or lower back pain, re-assessing your core function could be a game changer. Come in and see one of our Accredited Exercise Physiologists for an assessment and prescription of appropriate core exercises.