No matter your stage of life, everyone should exercise regularly. Regular exercise and physical activity can assist with maintaining your quality of life, reduce the risk of chronic disease and help with your mental health.

At Physioworks Health Group we believe that “Everyone is an athlete we just have different event”. That event maybe a sporting endeavour or event, a regular activity or hobby and/or just everyday life normalities, such as walking.

The Physioworks Health Group Exercise Physiology (EP) team can motivate and support those who currently don’t exercise, to move more and be more active by tailoring an exercise program for “the event in your life”

The aim of the recent Exercise Right Week is to inspire all Australians to be healthier and more active. So perhaps now is a great time to find your event.

Every year the Physioworks EP team support and manage exercise programs for individuals and groups who set goals to participate in fun runs, and other sporting events throughout the year:

• We recently had several clients complete the Mother’s Day Classic (12/5/19): 4km or 8km walk or run event raising money for Breast Cancer. A great morning at the Tan every year on Mother’s Day. https://www.mothersdayclassic.com.au/
• Stadium Stomp (30/6/19): This event is a bit different and takes some mental strength to get through the full course – up the stairs around the MCG. The bonus…you can to run around the G at the end! It is a fun one – and really satisfying to complete! https://www.stadiumstomp.com/events/melbourne/
• Around the Bay (6/10/19): A great Cycling event around the Bay, a 250km ride. But there are lots of ride options starting at 20km right through to 300km.
  https://www.bicyclenetwork.com.au/…/around-t…/routes-prices/
• Melbourne Marathon Festival (13/10/19): Watching some of the elite runners go past is pretty breathtaking and motivating! Each year we usually have some marathon runners, so we prepare a perioidised training program for them. The marathon isn’t the only event you also have the choice of a 1/2 marathon, 10km, 5km or 3km walk – and you finish with a lap of the MCG in front of a big crowd.
  http://melbournemarathon.com.au/
• Tough Mudder (19th or 20th of October): This is a team event if looking at trying something different! There are two course lengths: the longer 16km and a shorter 5km course. This event involves climbing obsticles and fighting through mud and lots of other fun stuff! It’s tough but the key though is to all work as a team to help each other get to the end together.
  https://endurancecui.active.com/…/eve…/57492952/select-race…
• Carmens Classic (2/12/19): This is a women’s only event that raises money for breast cancer. There are varying distances in runs from 5km to 10km and a 1/2 marathon.
  http://carmanswomensfunrun.com.au/event-details/

This is the current EP event schedule. But there are lots of other events throughout the year too! Let our EP team help you. Now is the time to Exercise Right. Let us help to get you moving!

So Move Now. Your first step is to simply call and talk to one of our EP team at any of our five Physioworks clinics.

 

With a focus across our community this week on Exercise Right Week, Physioworks Health Group are pleased to be announce a new member to the Exercise Physiology team.

Exercise Physiologist Sophie Grumley has joined the allied health care team at Physioworks Health Group Camberwell.

With a Bachelor of Exercise & Sports Science and Masters of Clinical Exercise Physiology, Sophie Grumley has a particular interest in musculoskeletal rehabilitation, as well as using exercise to help with management of neurological conditions.

Sophie developed a keen interest and career passion for exercise rehabilitation and conditioning after growing up playing a numerous sports, including tennis, netball and athletics. Sophie is former sports trainer for the Box Hill Hawks (VFL) where she spent 4 seasons focussed on pre-rehabilitation and rehabilitation exercises for players. She also has vast experience working as a tennis coach, including developing strength and conditioning programs for tennis players.

In welcoming Sophie Grumley to the team, Physioworks Camberwell Director Andrew Dalwood said that there is growing need in, and benefit for, the community for managed exercise programs, for both the physical and mental health and well-being of individuals.

“Exercise is fundamental to ensuring a healthy community; and we are pleased to be adding to our health care professional team at Physioworks Camberwell. Sophie has a very clear client focus: she is passionate about exercise and helping people to achieve their goals, whether that is coming back from an injury, managing chronic conditions and/or exercising for a specific event” said Andrew.

Sophie Grumley will be consulting at Physioworks Camberwell on Tuesday, Wednesday and Thursday, including Exercise Assessment, one-on-one exercise training and group exercise classes. To book an Exercise Physiology consult with Sophie please call the Camberwell clinic on 9889 6611.

 

 

by Dylan D’Souza, Exercise Physiologist, Physioworks Health Group

 During Exercise Right Week it is opportune to think about not only the physical benefits of exercise, but also the mental benefits of exercise for your health and well-being.

Many in our community have encountered mental health issues within their life at some point, whether it be experienced by the individual themselves or someone they know.

Mental health disorders include a wide range of complications, with many different symptoms ¹. There are many different mental health disorders which all present differently however, they are generally conditions involving changes to emotions, thinking and or behaviour.

Common disorders include:

• Depression
• Anxiety
• Bi-Polar disorder
• Schizophrenia
• Psychosis
• Dementia
• Intellectual disabilities
• Feelings of consistent low mood
• Post-Traumatic stress disorder
• Eating disorders

Not only do mental health disorders cause a great deal of suffering to individuals experiencing them, but also to those closest to them, including family and friends.

The burden of mental health issues continues to grow in Australia. During 2017-18 around 10.2% of the Australian population received medicare-subsidised mental health specific services. This number has increased significantly from 5.7% in 2008-09 ²
 

Statistics:

 

• 45% (7.3 million) of Australians aged 16-85 experience a common mental health disorder in their life time ².
• 3,128 people – equating to 8.6 deaths per day – took their own lives in Australia in 2017. ³.
• Males were three times more likely to die by suicide than females ⁴.
• Half of all lifelong mental health problems begin before the age of 14 ⁴.

Just one hour of exercise per week can help to prevent Depression.

The Role of Exercise:

Exercise releases chemicals in the brain which are called endorphins, these are anti-stress hormones. One of its effects is to calm the brain and relieve muscle pain during strenuous exercise.

Exercise also regulates the same chemical messengers targeted by antidepressant drugs. Exercise elevates the concentration of Norepinephrine in the body which acts as a messenger between nerve cells, this increase “wakes the brain up”.

Exercise is also shown to increase self-esteem – and self-esteem is major component of mental health issues. Generally speaking, individuals that experience depression will also have low self-esteem.  Exercise also increases dopamine levels. Dopamine is a “feel good hormone” which is associated with feelings of euphoria, motivation and concentration.

 

 

Exercise Recommendations:

 
Different types of exercise may result in different response, both mentally and physically.

The Exercise Physiology (EP) team at Physioworks Health Group assess each individual and then tailor an exercise program specifically for you, taking into consideration any mental health challenges, as well as physical challenges, you maybe experiencing.

It is really important to do exercise which you actually enjoy. This helps you to stay motivated and consistent. A combination of both aerobic and resistance exercise have been shown to reduce depressive symptoms. Physical activity such as cycling, gym and Aerobic exercise team-based sports have had greater associations with good mental health.

Let the Physioworks EP team help you toward a healthier you. Talk to our EP team today.

 References 

1. World Health Organization. Mental Health disorders
2. https://www.aihw.gov.au/reports/mental-health-services/mental-health-services-in-australia/report-contents/summary-of-mental-health-services-in-australia
3. https://ama.com.au/position-statement/mental-health-2018
4. https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/3303.0~2017~Main%20Features~Intentional%20self-harm,%20key%20characteristics~3
5. https://www.beyondblue.org.au/media/statistics

 

The Physioworks Health Group place a strong focus on health and well-being education of our community.

A key initiative for best reach into our communities is our wide ranging support for local sporting leagues and clubs across all age groups. In season 2019, Physioworks Heath Group is the physiotherapy and health care partner for the West Gippsland Football Netball Competition (WGFNC), the Ellinbank Football & Netball League (EDFL), the South East Juniors (SEJ) and South Eastern Women’s Football (SEWF), along with junior clubs, the Ashy Redbacks (YJFL) and the Waverley Park Hawks (SMJFL).

Education of trainers, coaches and parents on the latest sports injury prevention and management is a key ongoing focus for the Physioworks team in supporting these communities.

In the opening weeks of the 2019 football and netball season, Physioworks Heath Group have run multiple Injury Prevention and Management Education Nights, in support of trainers, coaches and parents for leagues, and for the individual clubs, as well as for local community partners, such as Snap Fitness.

These interactive sessions focus on how to prevent and manage footy/netball related injuries, as well as how to achieve optimal performance on game day.  The sessions cover a range of specific topics including concussion, pre and post-game nutrition and hydration, recovery, stretching, strapping and taping.

Physioworks Health Group Director David Francis said “Physioworks Health Group love being part of our local community sport and assisting in the health and well-being of the community. Injury prevention education of trainers, coaches and parents helps optimise participation. And it is really important, that when injuries do occur there is a good level of care and management for the player, no matter what age or level of competition. Physioworks Health Group see education of injury as the key reason for our partnership and involvement in multiple community football and netball leagues and clubs”