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What we’ll cover
  1. What is exercise or physical activity?
  2. What are the benefits of exercise and physical activity?
  3. How much exercise should I be doing?
  4. Are you doing enough exercise?
  5. How can physiotherapy help?

Are you doing enough exercise?

Do you know how much exercise you should be doing? Our physiotherapist Sarah Yule highlights the recommended minimum guidelines for physical activity that we should all be doing.  A recent survey performed by the Australian Bureau of Statistics identified that only 17% of adults aged between 18 and 65 years of age met the National Physical Activity Guidelines.  Over the age of 65, only one quarter of adults met the guidelines.

What is exercise or physical activity?

Any bodily movement that results in energy expenditure. To put it simply, activities that make your breathing rate quicker and your heart beat faster.

  • Moderate intensity activity: Activities that take some effort, however you remain able to talk whilst performing them. Eg. Walking briskly, recreational swimming, social tennis, golf, dancing and household cleaning/ gardening
  • Vigorous intensity activity: Activities that make you breathe harder and faster (“huff & puff”). Eg. Running, fast cycling, organised sports.

What are the benefits of exercise and physical activity?

  • Reduce your risk of, or help manage, cardiovascular disease (CVD).
  • Reduce your risk of, or help manage, type 2 diabetes.
  • Build strong muscles and bones & prevent your risk of injury.
  • Maintain and/or improve your blood pressure, cholesterol and blood sugar levels.
  • Reduce your risk of, and assist with rehabilitation from some cancers.
  • Help prevent unhealthy weight gain and assist with weight loss.
  • Help you to prevent and manage mental health conditions.

How much exercise should I be doing?

The National Physical Activity Guidelines have been developed by the Australian Department of Health.  These guidelines have been developed based on extensive research that links physical activity to a significant reduction in developing chronic disease and obesity.

Current recommendations for adults between the age of 18 – 65 years of age include:

  1. Accumulation of 150 – 300 minutes of moderate intensity, or 75- 150 minutes of vigorous intensity exercise, or an equivalent combination of both weekly.

AND

  1. Strengthening exercises on at least 2 days a week.

Recommendations for those older than 65 years of age include:

  1. Completion of 30minutes of moderate intensity exercise per day.

AND

  1. Strengthening exercises on at least 2 days a week.

Are you doing enough exercise?

Interestingly, 65% of adults met the 150 minutes of moderate intensity activity.  However only 25% met the recommended strengthening exercises twice weekly.  Alarmingly, roughly 70% of adults reported they completed no form of strengthening at all.

How can physiotherapy help?

If you are not currently doing any physical activity, you will benefit from starting some regardless of your age or previous physical activity level of experience. You should start slowly and gradually increase the amount you do. If you are not sure where to start or how to increase your activity levels safely, consult your physiotherapist or doctor for advice on the best physical activity options available for you.

Our team at Malvern East Physiotherapy can develop an individualised and safe exercise program specifically for your goals and needs.  Whether it be a home exercise program, pilates or clinical strength – call our friendly team on 9571 6888 or book online.


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Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

You Deserve to Feel Good.

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