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.
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.
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:
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
Exercise can decrease
Things to consider when exercising with COPD
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
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)>.
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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:
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.
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
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
Reduction in cardiovascular disease risk factors
Decreased morbidity and mortality.
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:
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
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
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
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:
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:
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:
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:
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 References
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:
2. Pre-Diabetes For individuals with pre-diabetes, CGMs are invaluable in preventing the progression to type 2 diabetes:
3. Weight Loss Weight management is intricately linked to blood glucose control. CGMs support weight loss efforts by:
4. Menopause Menopause brings about metabolic changes that can affect glucose metabolism. CGMs offer several benefits:
How Tracking Glucose Levels Results in Better Health Outcomes Tracking glucose levels with a CGM provides a clear picture of how lifestyle factors impact your metabolic health. This continuous feedback loop empowers you to make informed decisions, resulting in:
In conclusion, Continuous Glucose Monitoring is a transformative tool that extends its benefits far beyond diabetes management. For individuals with PCOS, pre-diabetes, those aiming for weight loss, and women in menopause, CGMs provide invaluable insights that drive personalized and effective health interventions. By harnessing the power of real-time glucose monitoring, you can take proactive steps towards optimizing your health and achieving better outcomes. 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 Diabetes management involves keeping track of various health indicators, one of which is HbA1c. But what exactly is HbA1c, and why is it important? This article will delve into the significance of HbA1c, its normal range in Australia, and how it differs from fasting glucose measurements.
What is HbA1c? HbA1c, or glycated hemoglobin, is a blood test that measures the average level of blood glucose over the past two to three months. This test is crucial for monitoring long-term glucose control in individuals with diabetes. Hemoglobin is a protein in red blood cells that carries oxygen. When glucose binds to hemoglobin, it forms glycated hemoglobin. The HbA1c test quantifies the percentage of hemoglobin that is glycated, providing an overall picture of blood glucose levels. What is a Normal HbA1c in Australia? In Australia, the target HbA1c level for most adults with diabetes is less than 7% (53 mmol/mol). However, the ideal target can vary based on individual health conditions and healthcare providers' recommendations. It's essential to have regular HbA1c tests to ensure that diabetes is well-managed and to make any necessary adjustments to treatment plans. What Does the HbA1c Mean? The HbA1c level reflects the average blood glucose concentration over the past two to three months. Here's a breakdown of what different HbA1c levels indicate:
Regular monitoring of HbA1c helps to assess how well diabetes is being managed and to identify any necessary changes in treatment to prevent complications. What is the Difference Between Fasting Glucose and HbA1c? Fasting glucose and HbA1c are both important measures in diabetes management, but they serve different purposes:
Both tests are essential: fasting glucose can identify acute spikes in blood glucose, while HbA1c offers a broader view of how well blood glucose is controlled over time. Need more info? For more detailed information on managing diabetes and how your Exercise Physiologist can help, please refer to the following resources:
Take Action Taking control of your diabetes is crucial for long-term health. Regular monitoring and appropriate lifestyle changes can make a significant difference. Book an appointment with our experts to develop a personalized diabetes management plan. Book Now Conclusion Understanding HbA1c and its role in diabetes management is vital for maintaining good health. Regular HbA1c testing, alongside fasting glucose tests, provides a comprehensive view of your blood glucose control. By staying informed and proactive, you can effectively manage your diabetes and enhance your quality of life. Why Men’s Health? In Australia, the conversation around men's health has gained significant traction in recent years. The World Health Organization (WHO) defines health as 'a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity'. For men, the three most common causes of ill health and disease burden are cancer, cardiovascular disease, and mental health issues. As we delve deeper into the statistics and realities, it becomes evident that proactive measures are crucial in promoting overall well-being among men. The majority (79%) of illnesses and diseases affecting males are modifiable through exercise and other healthier habits. Furthermore, men's total burden of disease is 1.2 times that of women, reflecting its economic and societal impacts on the population (2). This underscores the growing support for the use of exercise and lifestyle adjustments in maintaining optimal health. These statistics clearly position men’s health squarely within the scope of the WHO definition and emphasize its importance as a focal point for exercise physiologists. Correlation of fitness to threshold for dependence (7) The role of exercise Exercise is not merely about physical fitness but is integral to maintaining mental well-being. Regular physical activity has been shown to reduce the risk of chronic diseases such as heart disease and diabetes, while also improving mood and reducing stress levels. Initiatives promoting active lifestyles among men have seen encouraging results, emphasizing the positive impact of exercise on overall health. Men who have increased aerobic fitness and muscular strength have improved other aspects of wellness such as dietary habits, lesser consumed alcohol, increased steps daily and consistency with dental health just to name a few (4). What types of exercise you may ask? 1. Cardiovascular Exercise: Activities such as brisk walking, jogging, cycling, or swimming help improve heart health and boost overall endurance. Recently high intensity interval training or HIIT has become popular and it stands as a sound choice recently demonstrating with both short and long rest periods a noteworthy improvement in VO2Max comparatively to other methods of training (5). 2. Strength Training: Incorporating resistance exercises with weights or body weight (e.g., push-ups, squats) builds muscle strength and supports bone health. Men particularly respond well in health outcomes and quality of life scores with an increase intensity of exercise versus women, so try find yourself some big weights for your exercises (6). 3. Flexibility and Balance: Practices like yoga or tai chi enhance flexibility, balance, and coordination, reducing the risk of falls and injuries. Lifestyle Changes for Better Health Beyond exercise, lifestyle choices play a pivotal role in men's health. Dietary habits, smoking, and alcohol consumption are critical factors influencing overall well-being. Embracing a balanced diet rich in fruits, vegetables, and lean proteins supports physical health, while reducing tobacco and alcohol intake can mitigate the risk of chronic diseases. Australian businesses are stepping up to promote healthier lifestyles among employees, offering wellness programs that educate and incentivize positive choices. By fostering a culture of health within workplaces, organizations contribute not only to the individual well-being of their employees but also to increased productivity and morale. This could be the beginning of your changes if you think of how much of your time you spend at work in a week. Recommendations for Lifestyle Changes: 1. Healthy Eating: Opt for a diet rich in fruits, vegetables, whole grains, and lean proteins while minimizing processed foods and sugars. A good place to start is following the Australian Guide to Healthy Eating, or even visiting a dietitian if you are particularly stuck. Australian Guide to Healthy Eating (1) 2. Smoking Cessation: Seek support through smoking cessation programs and resources to quit smoking for good. Your doctor, Exercise Physiologist and other health professionals can always refer you to the right place.
3. Moderate Alcohol Consumption: Limit alcohol intake to reduce the risk of liver disease, cardiovascular problems, and mental health issues. Again there are guidelines out there (eg. No more than 10 a week, or 4 in a day) but if you need support always consider your doctor as an ally. Seeking Professional Guidance For men looking to kickstart their journey towards better health, consulting an exercise physiologist can be highly beneficial. These specialists are trained to assess individual fitness levels, tailor exercise programs, and provide guidance on achieving health goals effectively and safely. Whether recovering from an injury, managing a chronic condition, or simply aiming to improve overall fitness, an exercise physiologist offers personalized support and accountability in optimizing health outcomes. Addressing men's health in Australia demands a collective effort to promote exercise and lifestyle changes. By raising awareness, advocating for preventative measures, and supporting healthy choices, we can empower men across the country to lead fulfilling and healthy lives. Together, we can build a future where men's health is prioritized, ensuring a stronger, healthier Australia for generations to come. Thomas Harrison Resources used for further reading:
What is lower back pain? Lower back pain is an extremely common presentation, as it is estimated that up to 70% of individuals will experience lower back pain within their lifetime. Lower back pain can have various underlying causes. Yet, it is reported that up to 85% of all cases have mechanisms that are poorly understood. Consequently, this results in this type of back pain being classified as non-specific (or having an unknown origin). However, there is evidence to suggest that exercise can play a vital role in reducing symptoms. Exercise can improve back strength, flexibility, and range of motion.1 Exercise can also help to improve function and mood and ultimately promote good health. Below are 4 exercises that you can complete at home, which can help reduce symptoms of lower back pain and provide relief. Knee to chest stretch For this exercise, lie down on your back (your bed or a firm couch is a great place for this exercise). Start by slowly bringing one knee towards your chest. You should feel a gentle stretch within your glutes and hamstrings. Try holding this stretch for 10 seconds. Importantly, with stretching you should not stretch to the point of pain. That is, stretching should be pain free. Once you have held this stretch for 10 seconds, alternate to your opposite side holding for 10 seconds. Pelvic tilts The next exercise that you can try is a pelvic tilt. Lie down on your back with your knees bent and feet flat on the floor. Next try to flatten your lower back down onto the ground. You can do this by trying to pull your bellybutton towards your spine and squeezing your glute muscles. You should feel the majority of effort occurring with your abdominal and glute musculature. You can start by completing 2 x 10 repetitions. Bridges This exercise is known as bridging or bridges. Again, lie down on your back with your knees bent and your feet flat on the floor. Perform a pelvic tilt and then lift your hips up off the floor. Try to lift your hips up to a height where a straight line is made through your knees, hips, and shoulders. Then, slowly lower your hips back down to the starting position. You can start by completing 2 x 10 repetitions for this exercise also. Deadlift To start this exercise, you want to position the bar above the balls of your feet and have your feet approximately shoulder width apart. Squat down to pick up the bar using an overhand grip. Once standing upright stand with your knees slightly bend. Hinge forward with your hips and keep your back straight (like you are taking a bow) whilst running the bar along your legs. Squeeze your glutes and hamstrings to return to the starting position. You can start by completing 2 x 8 for this exercise. When selecting a weight, make sure you feel as though you could still complete an additional 3 – 4 repetitions once you have completed 8. Ultimately, being active and making sure we move can help improve symptoms of lower back pain over the long term. 2 The key is finding an exercise or an exercise routine that works best for you. If you would like further information, feel free to consult your local accredited exercise physiologist.
References Searle, A, Spink, M, Ho, A & Chuter, V 2015, ‘Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials’, Clinical Rehabilitation, vol. 29, no. 12, pp. 1155–1167. Exercise is Medicine 2024, Exercising with lower back pain, Exercise is Medicine, viewed 30 May 2024, <EIM Rx series_Exercising with Lower Back Pain.pdf (exerciseismedicine.org)>. |
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