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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:
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:
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:
 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:
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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:
Why Exercise Works for Mental Health Exercise shows a strong correlation to improving the following:
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:
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:
 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:
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:
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:
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:
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.
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)>.  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>. |
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