The impacts of strength training for adolescents has gained recognition recently due to the array of health benefits it can provide. Children and adolescents development is complex and multifaceted. In the context of strength specific training, it has been found to be a valuable tool to support the promotion of physical health and motor development within the school aged population. Typically strength training has been met with scepticism and concern due to the belief that it can cause adverse effects to bone growth and overall development. However, research has shown that strength training not only improves bone mineral density and bone composition, but assists to enhance muscular strength and endurance in youth aged children. It has been documented that strength training, when implemented in a safe and effective manner, can offer benefits beyond physical and has shown to extend to emotional and social development. Engaging in structured and goal-oriented physical activity can help children and adolescents develop confidence and a sense of personal achievement. 

Recent research highlights that teenagers who participate in strength training programs may experience:
 

• Improved physical fitness including strength, speed, agility and cardiovascular capacity
• Increase academic performance and cognitive functioning by having improved focus, concentration and problem-solving skills
• Reduced stress, anxiety and depressive symptoms. This supports mental health and emotional regulation
• Increased self-esteem, self-efficacy and perceived personal competence promoting positive social interactions and teamwork

How can an Exercise Physiologist support my child?
Exercise Physiologists play a key role in ensuring that strength training programs are safe, effective and tailored to the developmental needs of the individual. Below is a list of benefits of accessing support from an Exercise Physiologist:

• We design age-appropriate and progressive strength programs that match the individuals physical abilities and goals
• Supervise exercise technique to prevent an injury from occurring whilst ensuring proper form
• Monitor progress and adapt training as the individual grows and develops
• Integrate exercises that support both physical and cognitive outcomes. This includes challenging to improve coordination, balance and focus
• Provide educational guidance to parents, teachers and caregivers on safe and engaging ways to incorporate strength training into school or home routines

Conclusion
Strength training offers far-reaching benefits for children and adolescents that has shown to extend beyond physical development to support emotional, cognitive and social growth. When implemented safely and under the guidance of an Exercise Physiologist, strength training can provide an array of health benefits. Exercise Physiologists play a crucial role in designing and supervising age-appropriate programs to ensure the safety of the young individual and gain the knowledge to help promote lifelong health. Encouraging strength training during adolescence is an investment in a healthier, more confident and capable generation.

​

Introduction:
Physical activity plays a vital role in your child’s physical and mental growth, supporting overall development and building lifelong skills. Seeing your child hesitate during playground play, playing sports or participating in physical education class can be challenging. This is where Exercise Physiologist can assist. 
They offer a structured, evidence-based approach to movement. This helps children improve balance, coordination, and fundamental motor skills. Every child deserves to feel capable and included when they move. With guidance and encouragement they are supported to achieve these goals.

Key Highlights:

• Exercise Physiologists create personalised activity programs to help children develop gross motor skills.
• Each program is evidence-based and tailored to your child’s individual needs and health goals.
• Structured physical activity can enhance a child’s confidence, social interaction, and overall wellbeing.
• The focus is on encouraging an active, healthy lifestyle through enjoyable and manageable movement.
• Exercise physiology can be highly beneficial for children experiencing developmental delays.

Why Some Kids Find Movement Hard:
Some children find gross motor skills difficult for reasons including:

• Developmental delays
• ​​Low muscle tone
• Coordination difficulties

How Exercise Physiologists Can Help:
Exercise Physiologists use fun and researched strategies to help children learn new movement skills. Sessions are tailored to your child, keeping activities playful, achievable, and encouraging.

We can support children with:

• Balance and coordination
• ​​Running, hopping, skipping, and jumping
• Catching, throwing, and handling objects
• ​Core strength, posture, and body control
• Bike skills
• ​Accessing the playground and climbing equipment
• Learning skills needing for sports of the child's choosing
  

We break skills into small, achievable steps so children can experience success early and feel proud of their progress. Every win helps them stay motivated and resilient.

Where Children Can Be Supported:
Exercise Physiologists can work with children in different settings to suit your family and school:

• At school — during Physical Education class for support or during therapy session times.
• At home — for personalised practice in a comfortable environment
• In the clinic — with structured programs and specialised equipment
  
  

This flexibility makes it easy for children to get the support they need wherever they learn and play.

Learning Through Play:
Children learn best when they’re having fun. That’s why we use games, obstacle courses, and imagination-based challenges.
Play doesn’t just improve movement skills as it also helps children develop:

• Resilience
• Problem-solving skills
• Social confidence
• A sense of achievement

Why It Matters:
When children feel confident in their bodies it impacts their engagement in tasks of their choosing. They join in more, make friends, try new activities, and feel included. 

Every Child Can Move With Confidence
With the right support, children who once hesitated to join in can learn to enjoy movement. Exercise Physiology is a gentle, effective way to help children achieve their gross motor goals.

If your child struggles with movement or you’d like to explore how Exercise Physiology can help them thrive, we’d love to chat. Contact us for more information and to book an initial consultation.

By Ashlyn Fielke
Accredited Exercise Physiologist
AEP, AESS

Dementia refers to a set of symptoms that result from damage to the brain, leading to noticeable difficulties with many brain functions that may disrupt day-to-day living. It isn’t one specific condition, but rather a clinical syndrome with many possible causes; the most common being Alzheimer’s disease, Lewy Body Dementia and Vascular Dementia to name a few.

In simple terms, dementia progressively affects the brain’s ability to function normally. This can lead to difficulties with:

• memory,
• language,
• problem-solving,
• and even physical coordination.

As dementia progresses, this can present as confusion, mood changes, and a decreased ability to perform everyday activities such as dressing, cooking, or managing finances.

Living with dementia involves navigating numerous limitations. Cognitive decline means that routine tasks can become confusing or overwhelming. There can be increased risks of falls, wandering, and difficulties communicating needs or pain. Emotional and social isolation are common concerns, as well as managing comorbidities like diabetes or heart disease.
​
Family members and caregivers often play a critical role but may also experience significant stress and burnout. The fluctuating nature of symptoms means that each day can be different, requiring flexible and compassionate approaches to therapy.

The Role of Exercise Physiology in Dementia Care

Exercise physiology focuses on using physical activity and exercise programs to improve health outcomes. A growing body of research supports the benefits of exercise for those with dementia. The benefits of exercise are more wholistic than just the expected physical outcomes, with some improvements evident in cognition, mood and independence.

Studies suggest that moderate aerobic exercise combined with strength and balance training can improve cognitive structures and function. For example:

• Numerous new studies have found that regular physical activity slowed cognitive decline in people with mild to moderate dementia.
• Research shows that exercise can reduce symptoms like agitation and improve sleep patterns.
• Exercise programs tailored by exercise physiologists can be adapted to individual abilities, maximizing safety and effectiveness.
• Regular advances in knowledge are leading to new and ground-breaking science, for instance the growing field questioning the possibility of neurogenesis (formation of new nerve cells, particularly in the hippocampus part of the brain)

While exercise is not a cure, it is a valuable component of comprehensive dementia care, supporting both physical and mental health. The most common forms of prescription may include:

1. Aerobic intensity at increasing intensities as tolerable
2. Strength training to prevent muscle loss and reduce falls risk
3. Balance and coordination training enhancing body awareness
4. Dual tasking to stimulate neuroplasticity and reflect real world challenges
5. Flexibility and range of motion to support against stiffness and manage joint health
6. Group based exercises can be included for social engagement or motivation

Resources and References for People with Dementia and Caregivers

​If you or a loved one are living with dementia, these resources can provide some further guidance, support, and professional assistance:

• Dementia Australia: Provides resources, counselling, and education tailored for Australians affected by dementia. www.dementia.org.au
• Alzheimer’s Association: Offers extensive information on dementia, caregiving tips, and local support groups. www.alz.org
• Exercise & Sports Science Australia: Find accredited exercise physiologists who can design tailored programs for dementia care. www.essa.org.au
• Local Health Services: Many community health centres offer exercise programs designed for older adults and those with cognitive impairment.

Written by
​Thomas Harrison

It’s no secret that exercise is good for the body—but did you know it’s also one of the most powerful tools for improving mental health? In fact, more and more Australians are turning to movement as part of their mental health management—and for good reason.

Common Mental Health Conditions We See: and How Common They Are
In our clinic, we often work with individuals managing a range of mental health conditions, including:

• Depression
• Anxiety
• Post-traumatic stress disorder (PTSD)
• Bipolar disorder
• Stress-related burnout
• Sleep disorders

These conditions are far more common than many realise. According to the Australian Bureau of Statistics, over 2 in 5 Australians aged 16–85 have experienced a mental health disorder at some point in their lives. That’s nearly 44% of the population.

Why Exercise Works for Mental Health
Exercise shows a strong correlation to improving the following:

• Reduce and managing stress hormones (like cortisol and adrenalin)
• Boost mood through the release of other hormones (like endorphins and serotonin)
• Regulate sleep, which plays a huge role in mental health
• Build routine, which can provide stability and structure
• Enhance self-esteem through feelings of success and achieving physical improvement
• Improvements in cognitive function and memory

Even short bursts of movement can create positive chemical changes in the brain. For people dealing with mental health conditions, this can be a game changer.

What Kind of Exercise Is Best?
The great thing is there’s no one-size-fits-all answer, and any movement can illicit these above desired responses. Much like other chronic disease and acute illnesses, different types of exercise offer different benefits:

• Cardiovascular exercise (like walking, cycling, or swimming): Has been shown to reduce anxiety and depression, and boosts energy.
• Strength training: Can improve self-confidence and support emotional regulation.
• Yoga and Pilates: Great for managing stress, anxiety, and improving mindfulness.
• Other Low-impact or gentle movement: Such as stretching or tai chi, can still offer significant calming benefits.
• Team sports or group classes: Help with social connection and combat loneliness.

The key is consistency and choosing something you personally enjoy; that way you’re more likely to stick with it. All these types of exercise can produce feelings of improvement and regularly assessing your success in them can further enhance your ongoing management using exercise as a tool.

How an Exercise Physiologist Can Help
If you’re not sure where to start or how to tailor exercise to your individual needs, a qualified Exercise Physiologist can design a plan that works with your current mental health, physical capacity, and lifestyle.

It’s not just about movement it’s about support, understanding, and making changes at a pace that feels right for you.
(Psst… We might know a friendly team who does exactly that.)

Taking the first step can be hard, especially when you’re not feeling your best—but remember, movement really can be medicine. Whether you’re walking around the block or starting a new gym routine with the support of a professional, every step forward is a step toward better mental health.
If you’d like to explore how tailored exercise can fit into your mental health journey, we’re here to help—quietly, compassionately, and at your pace.

Need Extra Support? You're Not Alone
While exercise is an amazing tool, it’s just one piece of the puzzle. If you or someone you know is struggling with mental health, help is available:

• Lifeline – 13 11 14
  (24/7 crisis support and suicide prevention services)
• Beyond Blue – 1300 22 4636
  (Support for anxiety, depression, and mental health issues)
• Headspace – 1800 650 890
  (Support for young people aged 12–25)
  

Or try this resource for further reading in more depth than this summary:

• Fact Sheet on the guidelines for exercise as a therapy for mental health conditions - ​https://exerciseright.com.au/mental-health/

Written by
Thomas Harrison

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