2025 is here, and it’s the perfect time to prioritize your health and well-being. At Optimum Exercise Physiology, we believe that Exercise is Medicine, and creating sustainable habits can help you become the best version of yourself. Whether you're a seasoned fitness enthusiast or just starting your health journey, these 25 tips will guide you toward achieving your healthiest year yet.



1. Set Clear Health Goals
Define your short-term and long-term health goals. Be specific, measurable, and realistic to stay motivated.

2. Develop a 2025 Health Vision Statement
Write down what you envision for your health in 2025. This vision will act as a roadmap for your year.

3. Incorporate Daily Exercise
Commit to at least 30 minutes of moderate activity daily, like walking, cycling, or strength training.

4. Focus on Strength Training
Engage in resistance training at least twice a week to maintain and build muscle mass.

5. Prioritize Protein Intake
Aim for sufficient protein to support muscle repair and development. Include lean meats, eggs, legumes, and plant-based options.

6. Hydrate Consistently
Drink at least 2-3 liters of water daily to maintain optimal bodily functions.

7. Establish a Sleep Routine
Ensure 7-9 hours of quality sleep each night to enhance recovery and overall health.

8. Plan Your Workouts
Schedule exercise sessions in your diary, just like any other appointment, to make them non-negotiable.

9. Find an Accountability Partner
Pair up with a friend or an Exercise Physiologist to keep you motivated and on track.

10. Track Your Progress
Use apps, journals, or fitness trackers to monitor improvements in strength, endurance, and overall health.

11. Eat More Whole Foods
Focus on nutrient-dense, unprocessed foods like vegetables, fruits, whole grains, and healthy fats.

12. Adopt Meal Prepping
Plan and prepare meals in advance to avoid unhealthy choices during busy times.

13. Learn to Manage Stress
Incorporate mindfulness techniques like meditation, yoga, or deep breathing to manage daily stress.

14. Include Mobility Work
Dedicate time to stretching and mobility exercises to prevent injuries and enhance flexibility; it could also be part of your mindfulness routine.

15. Take Rest Days Seriously
Rest and recovery are essential for muscle repair and avoiding burnout. Listen to your body.

16. Set Non-Fitness Goals
Health isn't just physical. Set mental, emotional, and social well-being goals too.

17. Diversify Your Workouts
Avoid monotony by trying new activities like Pilates, swimming, or group classes.

18. Incorporate Balance Exercises
Work on balance and coordination to improve functional fitness and prevent falls.

19. Use Time Management Techniques
Plan your day to include dedicated time for exercise, meal prep, and relaxation.

20. Seek Professional Guidance
Consult an Exercise Physiologist or health professional for tailored advice and support.

21. Embrace Habit Stacking
Pair new habits with existing ones to build routines more effectively. For example, stretch while watching TV.

22. Limit Screen Time
Reduce the time spent on devices, especially before bed, to improve sleep and mental health.

23. Celebrate Small Wins
Acknowledge progress, no matter how small, to stay motivated and positive.

24. Stay Consistent
Consistency is more important than perfection. Stick to your plan and adjust when necessary.

25. Reflect and Reset Regularly
Take time monthly to reflect on your progress and make adjustments to stay aligned with your goals.

Conclusion
2025 can be your healthiest year yet by implementing these simple but impactful tips. Remember, change takes time, and consistency is the key to success. At Optimum Exercise Physiology, we’re here to support your journey toward becoming the best version of yourself. Let’s make this year one to remember for all the right reasons.

​
FAQs
1. How much exercise should I undertake weekly?
Aim for at least 150 minutes of moderate-intensity aerobic activity and two strength-training sessions weekly as recommended by the Australian Physical Activity Guidelines.

2. Why is hydration so important?
Water supports vital functions like nutrient transport, temperature regulation, and joint lubrication.  See what your body needs by checking the guidelines here

3. How do I stay motivated?
Set realistic goals, track your progress, join a group class, or find an accountability partner.

4. Can an exercise physiologist help me if I have a chronic condition?
Absolutely! Exercise physiologists specialize in designing safe and effective exercise programs tailored to individual needs.  Make an appointment with one of our highly trained Exercise Physiologists here.

A stroke is a life-changing event that can affect various aspects of a person’s health, from motor control to cognitive function. This occurs when the blood flow to a part of the brain is interrupted, leading to brain cell damage. This interruption can be caused by either a blockage in the arteries (ischemic stroke) or the rupture of a blood vessel (haemorrhagic stroke).
The damage caused by a stroke can vary depending on the area of the brain affected and the severity of the event. A stroke may impact a variety of physical and cognitive functions, including movement, speech, memory, balance, and coordination. As a result, many stroke survivors experience challenges such as weakness or paralysis on one side of the body, difficulty walking, or impaired motor skills. These challenges can be overwhelming, but with the right support, stroke survivors can regain independence and improve their quality of life.

Before beginning the science-y things let's just remind you of the things you can see and recognise the events that can be evident in a stroke. Things that may occur to people can be a droopy face, unresponsive arms, slurred speech and the time in which this occurred and you respond. These can help save a life if it is something that you remember and notice:

​The effects of a stroke can range from mild to severe and often depend on the location and extent of brain damage. Here are some of the most common challenges stroke survivors face:

1. Weakness or Paralysis: One of the most common outcomes of a stroke is muscle weakness or paralysis, often affecting one side of the body (hemiparesis or hemiplegia). This can make everyday tasks like walking, dressing, or even eating more difficult.
2. Balance and Coordination Issues: Strokes can impair the body’s ability to balance and coordinate movement, which can increase the risk of falls and make mobility more challenging.
3. Speech and Swallowing Problems: Many stroke survivors experience difficulty with speech (aphasia) or swallowing (dysphagia). These issues can impact communication and nutrition.
4. Cognitive and Emotional Changes: A stroke can affect memory, concentration, and even emotional health. Anxiety, depression, and mood swings are common after a stroke, making it important to address mental health as part of the recovery process.

The Role of Exercise in Recovery
Whether you’re a stroke survivor or supporting someone who is, understanding how exercise can help is key to making a successful recovery. After experiencing a stroke, the road to recovery can feel daunting, but it’s important to remember that exercise plays a vital role in regaining strength, mobility, and overall quality of life. Here’s how exercise can benefit stroke survivors:

• Boosting Cardiovascular Health: Stroke survivors are at an increased risk of heart disease and high blood pressure, so cardiovascular exercise (such as walking, cycling, or swimming) is important for maintaining heart health and preventing further complications. Regular cardio activity can help improve circulation, oxygenate the brain, and support overall recovery.
• Improving Strength and Mobility: Targeted exercises can help rebuild strength in weakened muscles and improve joint flexibility. Even simple exercises, like lifting light weights or using resistance bands, can significantly improve mobility, allowing stroke survivors to regain their independence and perform daily tasks more easily.
• Enhancing Balance and Coordination: Balance exercises, such as standing on one leg or practicing walking on uneven surfaces, can help restore coordination and reduce the risk of falls. Activities like tai chi or yoga are also excellent for improving balance, flexibility, and posture.
• Improving Mental Health: Exercise has long been shown to have a positive impact on mental health. It can help reduce anxiety, improve mood, and boost overall well-being. For stroke survivors, engaging in physical activity can also offer a sense of accomplishment and control during the recovery process, which can help alleviate feelings of frustration and sadness.
• Preventing Complications: Regular exercise can reduce the risk of further strokes or other health complications like blood clots, high cholesterol, or diabetes. By staying active, stroke survivors can manage their health more effectively and improve their long-term prognosis.

When it comes to exercising after a stroke, it's important to start slow and progress gradually. Always consult with a doctor or have a thorough discussion with your other health professionals before beginning any exercise program. Here are some types of exercise that can be beneficial for stroke survivors:

• Strength Training: Focus on exercises that target the muscles on the weaker side of the body. Using light weights or resistance bands can help rebuild muscle strength.
• Aerobic Exercise: Activities like walking, cycling, swimming, or using a treadmill can help improve cardiovascular health. Start with short sessions and gradually increase the duration and intensity as you build stamina.
• Balance and Coordination Exercises: Incorporate balance exercises into your routine, such as standing on one leg or walking in a straight line. Activities like tai chi, yoga, and dancing can be helpful for improving coordination and flexibility.
• Stretching: Stretching exercises can help improve flexibility and reduce stiffness in muscles and joints, making it easier to move.
• Hand and Finger Exercises: If you’re experiencing hand or arm weakness, exercises that focus on finger and hand movements, such as squeezing a soft ball or doing finger stretches, can be helpful for regaining dexterity.

Safety Tips When Exercising After a Stroke
Exercising after a stroke requires caution and patience. Here are some safety tips to help ensure a safe and effective exercise routine:

• Start Slowly: Begin with low-impact exercises and gradually increase intensity as your strength and confidence grow. Pay attention to how your body responds during and after exercise. If you feel fatigued, dizzy, or in pain, stop and rest.
• Stay Consistent: Regular exercise is key to making progress. Aim for at least 150 minutes of moderate-intensity exercise per week, broken down into manageable sessions.
• Seek Professional Guidance: Work with a healthcare professional, physical therapist, or exercise physiologist to design an exercise program tailored to your specific needs and abilities.

Exercising after a stroke may seem overwhelming at first, but with the right approach, it can significantly improve both physical and emotional well-being. By focusing on strength, mobility, balance, and cardiovascular health, stroke survivors can regain independence and lead an active, fulfilling life. Always consult with your healthcare team before starting a new exercise routine to ensure it’s safe and effective for your specific condition.
Remember, recovery is a journey, and every step forward, no matter how small, is a victory. With time, perseverance, and the right exercise program, you can rebuild your strength, improve your quality of life, and take control of your health once again.

​Written by
Thomas Harrison

Extra Resources
Stroke Foundation Australia, Fact Sheets for things to manage after a stroke including exercise: https://strokefoundation.org.au/what-we-do/for-survivors-and-carers/after-stroke-factsheets

Exercise Right, Guidelines for Exercise with a Stroke: https://exerciseright.com.au/stroke/

Pulmonary fibrosis (PF) is a progressive lung disease characterized by the scarring of lung tissue, which impairs the ability to breathe. This blog will explore what pulmonary fibrosis is, what patients can expect, and how an exercise physiologist can play a crucial role in managing the condition.

Primarily pulmonary fibrosis involves the formation of excess fibrous connective tissue in the lungs, which leads to stiffening and thickening of the lung tissue. This scarring can result from various causes, including:
- Idiopathic Pulmonary Fibrosis (IPF): The most common form, where the cause is unknown.
- Environmental Factors: Long-term exposure to certain toxins, pollutants, or industrial chemicals.
- Medical Conditions: Some diseases like rheumatoid arthritis, scleroderma, and sarcoidosis can lead to PF.
- Medications: Certain drugs, particularly some chemotherapy agents and antibiotics, may contribute to lung damage.
 
Symptoms of pulmonary fibrosis can vary in severity; it may include and can be more than:
- Shortness of breath, especially during exertion
- Persistent dry cough
- Fatigue
- Unexplained weight loss
- Aching muscles and joints
As the disease progresses, these symptoms can worsen, significantly impacting the patient’s quality of life.
 
What to Expect
Living with pulmonary fibrosis can be challenging. The disease is progressive, meaning symptoms may gradually worsen over time. While there is currently no cure, there are treatment options that can help manage symptoms and improve quality of life. These include:
- Medications: Anti-fibrotic drugs can slow disease progression.
- Oxygen Therapy: Supplemental oxygen may be necessary as lung function declines.
- Pulmonary Rehabilitation: A program designed to improve the well-being of individuals with chronic respiratory issues.
- Lung Transplant: This can be to replace a damaged or diseased lung, and can be used as an effort to improve quality of life.
- Clinical trials: can be particularly important when treatment options are limited, as they are with PF. A clinical trial is a research study that tests whether a treatment works or not.
 
The Role of an Exercise Physiologist in the Management
An exercise physiologist (EP) specializes in developing safe and effective exercise programs tailored to individuals with various health conditions, including pulmonary fibrosis. This scope of practice places an Exercise Physiologist in the above Pulmonary Rehabilitation category which can consist of:
1. Personalized Exercise Plans
An EP will assess the patient’s fitness level, limitations, and specific needs to create a customized exercise program. This plan may include:
- Aerobic Exercise: Walking, cycling, or swimming to improve cardiovascular fitness and lung function.
- Strength Training: Exercises to build muscle strength, which can enhance overall endurance and functionality.
- Flexibility and Balance Training: Activities such as stretching or yoga to improve mobility and reduce the risk of falls.

2. Improving Respiratory Function
Through guided exercises, an EP can teach patients breathing techniques that enhance lung capacity and efficiency. Techniques such as pursed-lip breathing and diaphragmatic breathing can help alleviate breathlessness.

3. Monitoring Progress and Adjusting Programs
An exercise physiologist will monitor the patient’s response to exercise and adjust the program as needed to ensure safety and effectiveness. Regular assessments help in tracking improvements and addressing any concerns promptly
.
4. Education and Support
EPs provide valuable education about the importance of exercise, self-management strategies, and lifestyle modifications that can improve overall health and well-being. They can also offer emotional support and motivation, fostering a sense of community and encouragement.

5. Collaboration with Healthcare Teams
Exercise physiologists often work alongside other healthcare providers, including pulmonologists, physical therapists, and dietitians, to provide comprehensive care for individuals with pulmonary fibrosis.
 
Where to from here
Pulmonary fibrosis is a serious condition that can significantly impact quality of life. While there is no cure, understanding the disease and its management options can empower patients. Exercise physiologists play a vital role in helping individuals with pulmonary fibrosis maintain physical activity, improve respiratory function, and enhance their overall quality of life. If you or a loved one are dealing with this condition, consider reaching out to an exercise physiologist to explore how tailored exercise programs can support your health journey along with the other professionals involved in this process.

Extra Resources
Lung Foundation Australia: https://lungfoundation.com.au/patients-carers/living-with-a-lung-disease/pf/overview/

Exercise Right: https://exerciseright.com.au/lung-conditions/

Written by 
Thomas Harrison
AEP, AES, ESSAM

What is Chronic Obstructive Pulmonary Disease (COPD)?
Chronic Obstructive Pulmonary Disease (COPD) is an umbrella term for a cluster of lung conditions which include Emphysema, Chronic Bronchitis and Chronic Asthma. These conditions cause narrowing of the bronchial tubes (tubes that carry air to the lungs) which can make it hard and difficult to breathe.

Smoking and air pollution are currently the most common causes of COPD. Having COPD also places and individual at greater risk of developing other health conditions. Common methods to improve symptoms include avoiding smoking, avoiding exposure to air pollution, undergoing oxygen and pulmonary rehabilitation, and taking medication. Whilst COPD is uncurable, early treatment and diagnosis may help individuals manage their condition and ultimately breathe better.  

Common symptoms associated with COPD
Individuals are often diagnosed with COPD from mid-life onwards. As COPD becomes worse individuals may find it more challenging to complete their normal activities of daily living. The most common symptoms of COPD include breathlessness and difficulty breathing, chronic cough (either with or without phlegm) and feeling tired and fatigued.

At times individuals can experience flare ups, which occur when COPD symptoms become worse. These flare ups usually last for 2 – 3 days and will require medication to treat.

Individuals with COPD are at a higher risk of developing other chronic health conditions which include.

• Depression
• Anxiety
• Cardiac concerns
• Lung infection and cancer
• Flu or pneumonia
• Weak muscles and brittle bones

​
Severity of COPD
Like with most chronic health conditions, there are different severities and different diagnostic criteria for each. The below definitions may be useful to help understand the diagnostic criteria for the different severities of COPD.

• FEV1 = the amount of air that can be forced out of your lungs within 1 second
• FVC = the total amount of air that can be forced out of your lungs
• Bronchodilator = medications (usually administered via a puffer) that relax and open the airways in the lungs 

How is COPD diagnosed?
There are multiple types of tests that are used to diagnose COPD. Specifically, lung tests that test breathing (which is known as spirometry) is the most common assessment that is used to diagnose COPD. These assessments assess how much air you can breathe in and out of your lungs as well as how stretchy your lungs are (e.g how quickly you can forcefully expel air from your lungs).
Other assessments that may be performed include:

• X-ray: takes images of the lungs and the surrounding organs
• CT scans: takes images of the lungs and surrounding organs at a greater detail than x-rays
• Arterial blood analysis: determines how well your lungs are able to bring oxygen into the blood and remove carbon dioxide
• Laboratory tests: used to rule out the diagnosis of other conditions

 
How does exercise benefit those who have been diagnosed with COPD?
Like with many health conditions, multiple health benefits are achievable when participating in exercise that is specifically tailored to the individual. The below benefits can be viewed below.
Exercise can increase

• Energy levels
• Cardiovascular fitness
• Immune strength
• Muscle strength and endurance
• Sleep quality and duration
• Bone mineral density
• Reported self-confidence, self-esteem and body image

​
Exercise can decrease

• Breathlessness and the sensation of being out of breath
• Risk factors for the development of other disease
• Blood pressure
• Cholesterol
• Medication side effects
• Hyperinflation – when the lungs expand upon their normal size
• Feelings of depression and anxiety
• The amount of air (or ventilation) required at a given work rate  

Things to consider when exercising with COPD

• Monitoring peripheral oxygen saturation levels using a pulse oximeter. Peripheral oxygen levels ≤ 88% is a contraindication for exercise.
• Managing breathlessness. The recommendation is nasal breathing on inhalation, pursed lips breathing during exhalation.  
• Managing fatigue levels. Often people with COPD may experience early onset fatigue due to reduced oxygen to muscles.

Exercise recommendations for those with COPD
According to the most recent research, the below is the evidence-based exercise recommendations for those who have been diagnosed with COPD.
Frequency

• Aerobic: 1-2 sessions, 3-5 days per week
• Strength: 2-3 days per week
• Flexibility: 3 or more days per week, preferably on days that aerobic or strength exercise is performed

Intensity

• Aerobic: 40 – 80% of maximal effort (modified borg 2 – 4)
• Strength: 60 – 80% of maximal effort (modified borg 3 – 4)
• Flexibility: low to moderate, depending on capability and function

Time

• Aerobic: 30 minutes, broken into smaller durations if necessary due to symptoms
• Strength: 1 set of 8-12 reps, 8-10 exercises or 30 – 40 minutes
• Flexibility: 30 seconds minimum for each static stretch

Type

• Aerobic: walking, cycling, swimming
• Strength: free weights, therabands, inspiratory muscle training, body weight exercise,
• Flexibility: stretching, tai chi, yoga

 
Written by - Rebecca Dostan: AES, AEP, ESSAM

 References
Exercise is Medicine 2024, Chronic Obstructive Pulmonary Disease (COPD) and exercise, viewed 16 October 2025, <2014-COPD-FULL.pdf (secureserver.net)>.

Lung Foundation Australia 2024, Overview – Chronic Obstructive Pulmonary Disease, viewed 11 October 2024, <Overview - Chronic Obstructive Pulmonary Disease (lungfoundation.com.au)>.

Lung Foundation Australian 2024, Exercise Prescription – A reduction in exercise tolerance is one of the main complaints of people with chronic lung disease, viewed 18 October 2024, <Exercise Prescription and Training | Pulmonary Rehabilitation Toolkit>.

World Health Organization 2024, Chronic obstructive pulmonary disease (COPD), World Health Organization, viewed 15 October 2024, <Chronic obstructive pulmonary disease (COPD) (who.int)>.
 

Exercise during pregnancy
Research suggests that in the absence of medical or obstetric complications, exercise should be encouraged and participated in throughout pregnancy. As long as the exercise is safe and appropriate, studies have shown that there are minimal risks associated. In fact, being inactive can actually increase risk of developing health problems during pregnancy.  

How is exercise beneficial?
Exercise during pregnancy has proven benefits to both the mother and the baby, as long as these exercises are appropriate to each stage of pregnancy.
These benefits include:

• Reduces the risk of gestational obesity, diabetes and other associated complications
• Enhances mental well-being, body image and self-esteem
• Helps to prevent and reduce musculoskeletal conditions such as pelvic and back pain
• Lowers the risk of pregnancy-related high blood pressure and pre-eclampsia
• Helps to maintain cardiovascular fitness and physical conditioning that may be required for labour and caregiving following pregnancy

Exercising throughout pregnancy
In general, if you feel well and have been exercising consistently prior to pregnancy it is safe to continue with this during the first trimester. This means that even if you have been exercising at high intensities it is safe to continue to do so. However, if you have not been exercising prior to pregnancy it is recommended that you commence at low intensities.

Once the pregnancy progresses to the second and third trimester, there are changes that need to be made to ensure continued safety with exercise. It is recommended to engage in light resistance and aerobic exercise, as the evidence suggests that at these intensities there is no negative effects on risk of pre-term labour, mode of delivery, newborn health, or gestational age.

Changes to exercise prescription
The following changes should be made to exercise prescription during the second and third trimester of pregnancy.

1. Extra caution needs to be given to explosive / ballistic type movements. With pregnancy the laxity of joints increases due to the release of specific hormones such as Relaxin, placing individuals at a greater risk of overextending joints.  
2. Exercises that are completed on your back or lying down need to be avoided after 16 weeks. This is because increased weight from the baby can temporarily put increased pressure on the vena cava which returns the deoxygenated blood from the body back to the heart. Increased pressure on the vena cava can result in feelings of dizziness and breathlessness.
3. Abdominal exercises should be avoided if abdominal separation occurs (which is referred to as diastasis recti). Diastasis recti can also be exacerbated by poor form and lifting heavy weights as this places increased pressure around the abdominal region.
4. Thermoregulation is harder to achieve during pregnancy so extra consideration should be given to the location of exercise, the clothing that you wear, and it should be ensured that hydration is adequate.
5. Exercises should be avoided that increases the risk of falls or physical injury, including jumping, contact sport, horse riding or scuba diving.

Signs and symptoms that mean you should stop exercising
It is recommended to seek advice from your doctor or midwife in the event of the following

• Muscle weakness
• Shortness of breath, feeling faint, dizziness or headaches
• Vaginal bleeding or fluid loss
• Pain that presents in the lower back, pelvic/pubic area or abdomen as this may potentially indicate preterm labour
• Dizziness or breathlessness.

The bottom line
Exercising is safe to participate in during pregnancy and should be encouraged. However, specific changes and modifications should be made to exercise during the second and third trimester of pregnancy to avoid any concerns or complications. Not sure how to get started or where to get help from? Consult your nearest Accredited Exercise Physiologist today.

Written by Rebecca Dostan - AEP, AES, ESSAM

 References  
Brown, WJ, Hayman, M, Haakstad, LAH, Lamerton, T, Mena, GP, Green, A, Keating, SE, Gomes, GAO, Coombes, JS, Mielke, GI 2022, ‘Australian Guidelines for physical activity in pregnancy and postpartum’, Journal of Science and Medicine in Sport, vol. 25, no. 6, pp 511-519.  

Dillard, DM 2016, ‘Exercise and pregnancy’, The International Journal of Childbirth Education, vol. 31, no. 1, pp. 8-.

Exercise is Medicine 2019, Being active during pregnancy, viewed 8 Octoboer 2024, < https://www.exerciseismedicine.org/assets/page_documents/EIM_Rx%20for%20Health_Pregnancy.pdf>.

Exercise is Medicine 2024, Pregnancy and exercise, Exercise is Medicine, viewed 9 Octover 2024, <http://exerciseismedicine.com.au/wp-content/uploads/2018/06/2014-Pregnancy-FULL.pdf>.
​
Santos-Rocha, R (ed.) 2022, Exercise and physical activity during pregnancy and postpartum : evidence-based guidelines, 2nd ed., Springer, Cham, Switzerland.

Physical health

When a sedentary person becomes more active, substantial changes occur to their body. The extent of these adaptations or changes is determined by the amount of aerobic exercise and physical activity that is undertaken. This means the greater the volume and intensity of aerobic exercise that is participated in, the greater the changes that will occur to the body. The below changes occur to different parts and systems of the body.
​
Improvement in cardiovascular and respiratory function

• Increased oxygen uptake
• Decreased volume of air required for energy production at a given intensity
• Decreased heart rate and blood pressure at a given intensity
• Increased capillary density in muscle, resulting in increased ability to transfer oxygen to the corresponding site.
• Increased exercise threshold for the onset of disease specific signs or symptoms (e.g angina, ischemic ST-segment depression, claudication)

Reduction in cardiovascular disease risk factors

• Reduced blood pressure
• Increased high density lipoprotein (good cholesterol) and decreased triglyceride levels
• Reduced total body fat and intraabdominal fat (visceral fat)
• Reduced insulin needs, and improved blood glucose tolerance
• Reduced body inflammation

Decreased morbidity and mortality.

• Reduced rates of death from coronary artery disease
• Reduced rates of coronary vascular disease, coronary artery disease, stroke, T2DM, metabolic syndrome, osteoporotic fracture, cancer and gallbladder disease
• Overall reduced risk of developing chronic health conditions 

Mental health

As physical and mental health are generally interconnected and linked, improvements in physical health can intern result in improvements in mental health. Therefore, increasing physical health and consequently mental health by participating in aerobic exercise can result in:
​

• Increased self-esteem
• Increased exercise self-efficacy
• Improved body image
• Improved physical quality of life
• Increased likelihood of sustained physical activity over the long term
• Reduced anxiety and depression

The impact of exercise on mood is one of the most widely studied mechanisms linking exercise to mental health, both through acutely enhancing mood and by improving emotional regulation during stressful life circumstances. People participating in regular exercise, even for short periods of time, are less likely to experience symptoms of depression and current research suggests that as little as 1-hour may be enough to prevent future depressive episodes. Exercise has also been shown to have a protective effect against future incidents of anxiety. That is, a small but statistically significant effect has been found on reducing anxiety symptoms and severity when and individual is participating in aerobic exercise. 

General wellbeing
​
Evidently, aerobic exercise offers numerous health benefits, including improved cardiovascular health, better mental health, and enhanced overall well-being. Enhanced overall well-being can include, but is not limited to

• Improved cognitive function
• Enhanced physical function and independent living in older adults
• Enhanced quality of life
• Improved sleep quality, duration and efficiency
• Enhanced performance within work, recreational and sporting activities
• Reduced risk of falls and injuries from falls that might occur within older adults
• Weight management 

​Aerobic exercise recommendations
Given the wide variety of health benefits participating in regular aerobic exercise has to offer, there are evidence-based recommendations around how much aerobic exercise an adult should be participating within each week. These recommendations can be viewed below. 

Frequency

• Adults should be active most days, preferably every day.

Intensity

• Moderate to vigorous

Time

• 2.5 to 5 hours of moderate intensity physical activity
• 1.25 to 2.5 hours of vigorous intensity physical activity
• Or a combination of both

Type

• Walking, jogging, hiking, rowing, bike riding, x-training, swimming, spin bike riding

Need help or not sure how to get started?
​
Accredited Exercise Physiologist are well-positioned to support people in the commencement and continuation of exercise. They have specialised training in the design and delivery of exercise and lifestyle interventions for people with chronic health conditions and complex needs. At Optimum Exercise Physiology we offer a wide range of options to suit an individual’s needs, which include 1:1 exercise sessions, group exercise sessions and independent exercise sessions. If you would like more information on the services we have to offer, click on the link below.  

​Group Classes - OPTIMUM EXERCISE PHYSIOLOGY (optimumep.com.au)

References

• Wilmore, JH & Knuttgen, HG 2003, ‘Aerobic Exercise and Endurance: Improving Fitness for Health Benefits’, The Physician and Sportsmedicine, vol. 31, no. 5, pp. 45–51.
• Smith, PJ & Merwin, RM 2021, ‘The Role of Exercise in Management of Mental Health Disorders: An Integrative Review’, Annual Review of Medicine, vol. 72, no. 1, pp. 45–62.
• Nogueira de Souza, PV, Olegario, RL, Lima de Araujio Riberio, A 2020, ‘Aerobic Exercise and Health Benefits’, Journal of Physical Fitness, Medicine & Treatment in Sports, vol. 7, no. 4, pp. 1–2.
• Exercise is Medicine 2024, Depression & Exercise, Exercise is Medicine, viewed 21 September 2024, <EIM-FactSheet_Depression_Professional-2020.pdf (secureserver.net)>.
• Exercise is Medicine 2024, Anxiety & Exercise, Exercise is Medicine, viewed 23 September 2024, <EIM-FactSheet_Anxiety_Prof_2022.pdf (secureserver.net)>.
• Australian Government 2024, Physical activity and exercise guidelines for all Australians: For adults (18 to 64 years), viewed September 25 2024, <For adults (18 to 64 years) | Australian Government Department of Health and Aged Care>
  

Written by Bec Dostan - AEP, AES, ESSAM 

This one is a topic that’s crucial for overall health and well-being: blood pressure. Whether you’re an athlete, a weekend warrior, or just looking to stay in top shape, understanding blood pressure and how to manage it is key. Let’s break it down.

What is Blood Pressure?
Blood pressure refers to the force exerted by blood against the walls of your arteries as your heart pumps it around your body. It’s measured in millimetres of mercury (mmHg) and recorded with two numbers:

• Systolic Pressure: The higher number, representing the force when your heart beats and pumps blood.
• Diastolic Pressure: The lower number, indicating the pressure when your heart is at rest between beats.

For example, if your blood pressure is 120/80 mmHg, 120 is the systolic pressure and 80 is the diastolic pressure. Keep in mind this example is the ideal range.
 
Blood Pressure Guidelines
Maintaining a healthy blood pressure is vital for cardiovascular health. Here are the ranges that blood pressure recordings can be measured as and what they can be indicative of:

1. Normal Blood Pressure: Typically less than 120/80 mmHg. This is considered optimal and indicates good cardiovascular health.
2. Elevated Blood Pressure: Systolic between 120-139 mmHg and diastolic less than 89mmHg. While not yet in the high blood pressure range, it’s a warning sign that you need to make lifestyle changes.
3. Grade 1 Hypertension: Systolic reading up to 159 mmHg or diastolic up to 99 mmHg. This stage might require lifestyle changes and possibly medication depending on other risk factors.
4. Grade 2 Hypertension: Systolic reading of up to 179 mmHg or diastolic pressure of up to 109 mmHg. At this stage, it’s crucial to follow a treatment plan prescribed by a healthcare professional.
5. Any higher than a blood pressure of >180mmHg in the systolic reading or of >110mmHg in the diastolic reading is severe, and the cutoff which as an Exercise Physiologist we would ask for you to get some guidance from your treating doctor.

 
Tips for Improving and Maintaining Healthy Blood Pressure
Regular Exercise: Engaging in physical activity helps strengthen your heart and improve blood flow, which can lower your blood pressure. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. You also want to include some resistance training in this time with the goal being at least 2 days, this can include but isn’t limited to weights, bands or just bodyweight.

A Balanced Diet: Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help maintain healthy blood pressure. There are some diets showing great results, emphasizing low-sodium foods and high-potassium sources. Considering some professional help on guiding this could be a beneficial change.

Reduce Sodium Intake: Not dissimilar to the previous tip; Excess salt in your diet can increase blood pressure. The healthy eating guidelines aim to limit sodium intake to less than 2,300 mg per day, and ideally, around 1,500 mg for most adults.

Maintain a Healthy Weight: Being overweight puts extra strain on your heart. Even a modest weight loss can have a significant impact on lowering blood pressure. There is recent evidence pointing towards each class of the BMI decreasing lifespan by up to 4 years across multiple studies.

Limit Alcohol and Avoid Tobacco: Excessive alcohol consumption and smoking can both raise blood pressure. Moderation is key with alcohol, and quitting smoking is one of the best things you can do for your health.

Manage Stress: Chronic stress can negatively impact your blood pressure. Incorporating stress-reducing activities such as yoga, meditation, or deep breathing exercises into your routine can be beneficial.

Regular Check-Ups: Monitor your blood pressure regularly, especially if you have a family history of hypertension or other risk factors such as some these mentioned above. Regular check-ups, in this case with your treating doctor, can help catch any changes early and allow for timely intervention.
 
Why Exercise is Especially Essential for Managing Blood Pressure
Strengthens the Heart: Regular exercise enhances the efficiency of your heart. When your heart becomes stronger, it pumps blood more effectively, reducing the pressure it exerts on your arteries. This can lead to lower systolic and diastolic blood pressure over time.

Improves Blood Flow: Increasingly on the efficiency of the heart there are improvements in circulation and reductions in arterial stiffness, which can lower blood pressure. By increasing blood flow, your body can deliver nutrients and oxygen more efficiently, promoting overall cardiovascular health.

Aids Weight Management: Maintaining a healthy weight is essential for managing blood pressure. Regular physical activity helps you burn calories and build muscle, making it easier to achieve and maintain a healthy weight.

Reduces Stress: Physical activity has been shown to lower levels of stress hormones in the body. By managing stress through exercise, you can help keep your blood pressure within a healthy range. Stress can lead to temporary spikes in blood pressure, so managing it effectively can make a big difference.

What Types of Exercises Are Most Effective?
Incorporating a variety of exercises into your routine can be especially beneficial for blood pressure management. A variety of exercise will not only enhance some physiological changes but will aid in your accountability to maintain them. Here’s a breakdown of the most effective types:

1. Aerobic Exercise: Activities such as brisk walking, jogging, swimming, and cycling fall into this category. Aerobic exercise helps to strengthen the heart and improve overall cardiovascular fitness. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Keeping in mind that this 150 minutes doesn’t include time working in the shed or outside maintaining your garden.
2. Resistance Training: Weight lifting or bodyweight exercises (like squats, lunges, and push-ups) are crucial for building muscle mass and enhancing metabolic rate. While resistance training might not have as immediate an effect on blood pressure as aerobic exercise, it plays a significant role in overall fitness and long-term health. Including some static holds throughout strength exercises is increasingly becoming more important to aid in the management of arterial stress. Aim for muscle-strengthening activities at least two days a week.
3. Flexibility and Balance Exercises: Incorporating activities such as yoga or stretching routines can improve flexibility, balance, and overall well-being. Yoga, in particular, has been shown to reduce blood pressure and improve stress management. Consider adding a yoga session or stretching routine a few times a week.
4. High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense activity followed by periods of rest or lower-intensity exercise. This type of training can be highly effective for cardiovascular health and blood pressure regulation. It can be especially useful if you have limited time for exercise. By introducing some intervals at a higher intensity than you could sustain for extended periods and including rest before repeating this again, you can imagine that the total yield or output from this exercise is much higher than without.

 
The Role of Exercise Physiology in Blood Pressure Management
Exercise physiologists have a well-educated understanding of how exercise affects the body and how it can be used to improve health and performance. Understanding these principles help to prescribe you the most out of your workouts and tailor your exercise routine to better manage your blood pressure. Here’s some reasons why it matters to get professional guidance:

• An exercise physiologist can help design a personalized exercise program based on your specific needs and relevant health conditions. This ensures that your workouts are effective and safe, particularly if you have high blood pressure or other concerns.
• The clinician can focus on how to gradually increase the intensity and duration of exercise to continuously challenge your body and improve fitness. This progressive approach is essential for making long-term improvements in blood pressure and overall health.
• There will be education and insights into how regular physical activity can prevent chronic conditions, manage existing health issues, and optimize your overall well-being. They can guide you in adopting exercise habits that support cardiovascular health and blood pressure management.

 
What can you do from today to help?
Blood pressure is a vital indicator of cardiovascular health and overall well-being. By understanding what it is, following the recommended guidelines, and making informed lifestyle choices, you can keep your blood pressure in check and support your long-term health. Remember, small changes can lead to significant improvements, so start today and take control of your health!
Regular exercise is a cornerstone of effective blood pressure management and overall health. By engaging in a variety of physical activities, from aerobic and resistance training to flexibility exercises, you can significantly impact your blood pressure and well-being. If you’re looking to optimize your exercise routine or need guidance on managing blood pressure through physical activity, consider consulting with an exercise physiologist. As already mentioned, they can safely & individually help tailor a plan to support your journey to better health.
Feel free to share this blog with friends and family who might benefit from a little extra blood pressure knowledge. If you have any questions or need personalized advice, don’t hesitate to reach out to us. Stay healthy!

​Thomas Harrison
AEP, AES, ESSAM
​
Extra Reading
Exercise Guidelines for Exercise Physiologists – Sharman et al., 2019. https://www.nature.com/articles/s41371-019-0266-z.epdf?shared_access_token=rFCbz2LpGw_XXg1PT2pTftRgN0jAjWel9jnR3ZoTv0P4UAzuz-652sqAwiE7A5D9rLQayYomfnENGlesfCT3-rwKex0cR0ADKU-j1S5YivMVcwOcvyZrHCLLSdAt9l3J9-MMaOVwNI8HrQL6lRF1Cg%3D%3D
Literature Review – Lancet, 2009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2662372/
Australian Healthy Eating Guidelines - https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
Australian Physical Activity Guidelines - https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians

An overview of bone formation

The adult human skeleton is composed of both cortical and cancellous bone. Cortical bone is the dense strong bone tissue, that forms the outer protective layer of bones. Cancellous bone is the porous type of bone tissue that is located within the ends of long bone and in the middle of other bones. The proportions of which these different types of bone tissue compose the bone, differs depending on the skeletal site.

Like with most living organisms, the bone has a specific process for which old bone is replaced with new bone.  This process is known as bone remodeling, which results in the renewal of the skeleton approximately every 10 years. The process of bone remodeling occurs at specific sites which are known as bone remodeling units. At these units, osteoblasts and osteoclast are found, which are specific cells that allow the bone to grow and to develop. Osteoclasts dissolve old and damaged bone tissue and osteoblasts form new bone by secreting the collagen matrix and calcium of bone, which ultimately forms bone. The sequence of events is always bone being dissolved or reabsorbed followed by bone growth or formation.

What is bone mineral density?

Bone mineral density is a measurement of the inorganic mineral content in bone and is an informative assessment of bone quality. Bone mineral density is often assessed via a method known as dual energy x-ray absorptiometry. When bone mineral density is being assessed, the main areas of interest include the spine (either L2-L4 or L1-L4) and the hips.

​For women, menopause results in decreased estrogen levels, which in turn leads to increased bone resorption, which ultimately reduces bone mineral density. Between the age of 50 – 60 years, it is predicted that women lose about 10% of their hip bone mineral density. However, at the age of 70 it is predicted that men start to lose their bone mineral density and the same rate as women. 

What do my bone mineral density results mean?

When your bone mineral density is reported, two numbers are reported that are of interest. These numbers are known as T-scores and Z-scores. A T-score compares bone density to a healthy young adult of the same gender. On the other hand, a Z-score compares bone mineral density to that of an average individual of the same age, gender, and weight. These scores are also used to diagnose low bone mineral density, osteopenia, and osteoporosis.

Diagnosing Osteopenia, osteoporosis, and low BMD
​
Using the T-score provided by a bone mineral density assessment, the following scores are used to diagnose osteopenia and osteoporosis, which can be viewed within the table below. Reduced T-scores are also associated with increased risk of fracture. 

​What can I do to increase my bone mineral density?

Research has shown that bone has an ability to adapt in response to changes in loading, in order to protect itself from damage. The stimulus created by this load sends signals to the bone cells, which stimulates bone resorption and formation, ultimately increasing bone mineral density. The greatest improvement in bone mineral density is linked to progressive resistance training. It is recommended to complete heavy resistance training twice per week at an intensity of 85% of your 1 repetition maximum, using large muscle groups.

Onero Strong bones Exercise program
​
Onero is an evidence-based exercise program that is designed to reduce osteoporotic fracture risk by increasing bone mineral density and improving balance. These classes are available at Optimum EP and are held every Tuesday at 11:00am. For more information click on the link below. 

Strength Bones & Balance - OPTIMUM EXERCISE PHYSIOLOGY (optimumep.com.au)


Written by Rebecca Dostan

References:

Aggarwal, L & Masuda, C 2018, ‘Osteoporosis: A quick update’, The Journal of Family Practice, vol. 67, no. 2, pp. 59–65.

Beck, BR, Daly, RM, Singh, MAF & Taaffe, DR 2017, ‘Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis’, Journal of Science and Medicine in Sport, vol. 20, no. 5, pp. 438–445.

Compston, JE, McClung, MR & Leslie, WD 2019, ‘Osteoporosis’, The Lancet (British Edition), vol. 393, no. 10169, pp. 364-.

Exercise is Medicine 2024, Osteoporosis and Exercise, Exercise is Medicine, viewed 8 August 2024, <EIM-FactSheet_Osteoporosis_Professionals_2020.pdf (secureserver.net)>.

Kranioti, EF, Bonicelli, A & García-Donas, JG 2019, ‘Bone-mineral density: clinical significance, methods of quantification and forensic applications’, Research and Reports in Forensic Medical Science, vol. 9, pp. 9-.

Phillips, PJ & Phillipov, G 2006, ‘Bone mineral density: frequently asked questions’, Australian Family Physician, vol. 35, no. 5, pp. 341–344.

The Bone Clinic 2024, The evidence based exercise programme for osteoporosis, The Bone Clinic, viewed 8 August 2024, <The evidence based exercise programme for osteoporosis. : The Bone Clinic>.
 

 What is diabetes?

Diabetes is a chronic health condition which occurs when there is too much glucose within the blood. Either the body is unable to make insulin, make enough insulin or the body is unable to effectively use the insulin that it does make to lower or maintain our blood glucose levels within normal readings. The three different types of diabetes include type II, type I and gestational.

It is currently estimated that more than 415 million individuals around the world have diabetes, with >90% of these individuals having type II. Staggeringly, this number is expected to increase by more than 50% by 2040. However, fortunately research has demonstrated that exercise can be used as an effective tool to assist with the management of diabetes.

Whilst type II diabetes cannot be cured, individuals can have their glucose levels return to non-diabetic range (complete remission) or pre-diabetes glucose levels (partial remission). The main mechanism for achieving remission is by achieving significant weight loss. It is thought that weight loss results in increased insulin sensitivity through a reduction of inflammation, improved adipocyte function, reduced oxidate stress, reduced endoplasmic reticulum stress and improved genetic make-up.

Exercise and diabetes

Traditionally, exercise advice has mainly focused on aerobic activity. Aerobic exercise includes walking, running, swimming, bike riding and rowing. These exercises are of lower-intensity and can therefore be undertaken for longer periods of time, which can contribute to both lowering blood glucose and can increase energy expenditure which can aid in weight loss.

However, more recently, an exercise type known as high-intensity interval training (HIIT) has shown promising benefits for acutely lowering blood glucose levels. High intensity interval training consists of short bursts of high intensity exercise interspersed with recovery periods. A common way of prescribing HIIT is known as the 4:4 method. This method involves completing 4 minutes of aerobic exercise at a low intensity which is then followed by 4 minutes of aerobic exercise at a high intensity. The intensity of exercise is alternated within this manner until a total of 16 minutes of aerobic exercise has been completed.

The recommendations for achieving weight loss through aerobic exercise is to complete 300 minutes per week of moderate intensity activity, or 150 minutes per week of vigorous activity or a combination of both. In addition, exercise durations of greater than 150 minutes per week are associated with a HbA1c reduction of 0.89%, compared to those of less than 150 minutes per week which were only associated with a HbA1c reduction of 0.36%. HbA1c is a measure of your average blood glucose reading over the previous 3 months. For people with diabetes, it is recommended that the HbA1c reading is below 7%.

Furthermore, resistance exercise can also have acute benefits in terms of insulin sensitivity and can increase lean body mass. Resistance exercise can also help to increase functional capacity, which can be important for those wanting to maintain independence. Meeting these recommendations are also linked to improvements in all-cause mortality, reduction in the incidence of breast / colon cancer, reduced blood pressure and improved mood, sleep, and physical function. 

The bottom line
​
Ultimately, exercise plays a crucial role in the management of diabetes. Whilst diabetes cannot be reversed there are numerous benefits for those who participate in regular exercise. If people cannot meet the guidelines for exercise and diabetes there is still an abundance of health benefits that can be achieved by working towards these recommendations. 

Author - Rebecca Dostan

In the realm of metabolic health, the adage "knowledge is power" rings especially true. As an Exercise Physiologist, Nutritionist, and Diabetes Educator, I've seen firsthand how understanding and managing blood glucose levels can significantly impact health outcomes. Continuous Glucose Monitors (CGMs) offer a powerful tool for anyone looking to optimize their health, even beyond diabetes management. Let's delve into why CGMs are beneficial for individuals with PCOS, pre-diabetes, those striving for weight loss, and women navigating menopause.

Why Use a Continuous Glucose Monitor if I Don't Have Diabetes?
You might wonder why a CGM would be necessary if you don't have diabetes. The answer lies in the valuable insights it provides into your body's metabolic processes. Blood glucose levels are a critical indicator of how your body responds to different foods, activities, and daily stress. By monitoring these levels continuously, you gain a real-time understanding of how lifestyle factors influence your metabolic health, allowing for more personalized and effective health interventions.

The Benefits of Continuous Glucose Monitoring for Health

1. Polycystic Ovary Syndrome (PCOS)
PCOS is often accompanied by insulin resistance, making blood glucose management crucial. CGMs help women with PCOS by:

• Identifying Blood Sugar Spikes: Understanding how different foods and activities impact blood sugar levels can help in making dietary adjustments that minimize spikes and crashes.
• Personalized Nutrition: Tailoring diet plans based on real-time glucose data ensures more stable blood sugar levels, which can improve symptoms like irregular periods and weight gain.
• Improved Insulin Sensitivity: Monitoring glucose trends can guide interventions aimed at improving insulin sensitivity, a key factor in managing PCOS effectively.

2. Pre-Diabetes
For individuals with pre-diabetes, CGMs are invaluable in preventing the progression to type 2 diabetes:

• Early Detection of Glucose Dysregulation: Continuous monitoring can catch early signs of glucose dysregulation, enabling timely dietary and lifestyle changes.
• Behavioral Modifications: Seeing the immediate impact of food choices and physical activity on glucose levels can motivate healthier habits.
• Better Risk Management: CGMs provide actionable data that can be used to tailor interventions aimed at reducing the risk of developing diabetes.

3. Weight Loss
Weight management is intricately linked to blood glucose control. CGMs support weight loss efforts by:

• Optimizing Meal Timing: By understanding how meals affect blood sugar, you can optimize meal timing to maintain stable energy levels and reduce cravings.
• Enhanced Food Choices: Real-time feedback on how different foods affect your glucose levels can guide better food choices, promoting satiety (feelings of fullness) and reducing overeating.
• Personalized Exercise Plans: Tracking glucose responses to physical activity can help in designing exercise routines that maximize fat burning and improve metabolic health.

The following picture shows a weight loss client who has had a spike in glucose following a meal of spaghetti bolognaise, bread roll and chocolate mouse.  By wearing the GCM we can see how our body reacts to certain meals, exercise and stress within our lives, which provides data for us to moify and improve our overall health score.

How to access and apply a Continuous Glucose Monitor

Access
Our Senior Exercise Physiologist/Diabetes Educator and Nutritionist Lisa is equipped to help you access a CGM, and will support you to apply the sensor, and hook you up with a web interface and app where you can track all of your data.  Not only will this track your CGM/glucose data, but you can also add in your food intake, your exercise and sleep.  If you have a wearable device such as an Apple watch or Garmin, you can link the accounts and all information will be automatically transferred to give you a complete picture.

How to apply a CGM Sensor - see the video below.

Lisa Parkinson
Accredited Exercise Physiologist
Credentialled Diabetes Educator
Nutritionist