We in the Noosa, Noosaville and Sunshine Coast region, are favoured with a vast variety of choice and opportunity to enjoy being active year round. Most of us are somewhat aware of the benefits of regular physical activities. Variety, intensity, and regularity of physical activity is key to achieving the benefits. Having the knowledge, but not following through does not immunise you to lack of physical activity.
Help to Get You Moving Often it is easier to get help in forming a new habit than it is to do it alone, especially when there is pain associated with the issue. Get tailored advice and strategies to help you with the discomfort that you have that causes your resistance to daily activities. If you have an issue that reduces your enjoyment, consistency or ability to exercise a good practitioner will help to find you a way to overcome those limitations.
After assessment your osteopath can help you choose the right exercises to get you started and progressively change specific exercises once you show good form, control and balance in each progression. We may also choose to co-treat with or refer to a sports medicine specialist or exercise professional when needed. If you want us to do so, we will work with your GP, psychologist, exercise physiologist, dietician and other health-care professionals to help make physical activity a positive, natural, everyday part of your life.
We start with preparatory training exercises so that you are at less risk of injury before progressing you to the next level of exercise. Setting in place good control between your brain and body to stabilise and strengthen and get things working in the right order is of great benefit to those who are new to exercise, or who have had repeated injury or discomfort surrounding exercise.
Small increases or changes of physical activity in your daily life can lead to you feeling better in many ways. Learn whether you are a habitual a ‘under-doer’ or ‘over-doer’, in case you need to modify your approach to find a level at which you can consistently sustain a routine.
Find ways to do 30 minutes of moderate to intense physical activity on most days, preferably every day. Doing any physical activity is better than doing no physical activity – start very small if you need to – and gradually build up to the recommended amount. Simply, be consistent and tell yourself that you’re having fun, even if you have to lie to yourself initially. According to the Australian Government’s Physical Activity Guidelines, your aim is to accumulate the following amount of physical exertion over 7 days: 150 – 300 minutes of moderate, or 75- 150 minutes of vigorous intensity physical activity, or create an equivalent combination of both moderate and vigorous activities, each week. Do muscle-strengthening activities such as resistance training at least twice per week. This also strengthens bone, as bones build-up in response to muscles pulling on them. Sometimes you need to experiment with a few things to find the right type of activity(ies) for you.
Here are some of the potential benefits to your mind and body of 30 minutes of appropriate exercise per day.
- an easier time falling asleep
- better quality sleep
- improved balance and stability (reduced risk of trips and falls)
- faster recovery time from injury and surgery
- improved bone strength – and reduce the risk of bones becoming fragile as you get older
- improved muscle strength
- women are less likely to suffer menstrual pain, cramps and mood disturbance
- improved joint health – short and long-term
- long-term, reduced risk of systemic diseases such as:
- cardiovascular disease (eg high blood pressure, heart attack)
- type 2 diabetes
- a better quality of life from increased health and mobility benefits over time
- reduced anxiousness
- improved strength, mobility, and overall fitness leads to improved self-esteem
- distraction from worries, negative and repetitive thoughts
- decreased incidence of depression
- increased helpful/positive social contact
- a better balance of hormonal release and interaction
- decreased weight concerns over time
- improved helpful sleep patterns
- improved pain and anxiety levels due to modulation of stress and pain-killing hormones such as serotonin and endorphins and enkephalin, and of adrenaline and cortisol
- a sense of achievement