What we’ll cover
  1. What should I include in my exercise program?
  2. What exercises should I do?
  3. No pain, no gain?
  4. How often should I exercise?

Physiotherapy and Exercise

Exercise has a multitude of benefits including preventing and maintaining a wide range of health problems and concerns.  As part of your physiotherapist’s training, not only do they understand exercise for rehabilitation, but your physiotherapist is an expert at prescribing higher level exercises following injury.  This means that your physiotherapist can also prescribe exercises which are fitness and age appropriate.

exercise programs

What should I include in my exercise program?

A wholistic exercise program should encompass a number of key facets and components.  Depending on the individual, your exercise program may prioritise several components.  Physiotherapists are trained to assess and ensure that exercise is meeting all your individual requirements.  A comprehensive and thorough exercise program will include various components.  These components should include:

  • Cardiovascular exercise.
  • Resistance or strength training
  • Core exercises.
  • Balance exercise.
  • Flexibility or mobility exercises.

Some exercises may incorporate a number of these components.  For example, a gym program may include strength and core exercises within the session.  Clinical pilates can commonly include flexibility, balance and core exercises within an individual session.

What exercises should I do?

The type of exercise that you decide to do is going to differ from person to person.  This may be dependent on a number of factors including previous injury, current injury history, age related changes and individual goals.

Your exercise program should also be balanced.  What does that mean?  In order to prevent injuries or muscle imbalances, your exercise program should include exercises to prevent imbalances.  For example, with a resistance program, if you perform pushing exercises it should also include an equal amount of pulling exercises.  (i.e if you perform bench press type exercises, you should also include row-type exercise programs).  Functional exercise training can be a great method to ensure a balanced and appropriate strength training program which can be individualised and customised.

Importantly, exercise should never be a chore.  Choose a range of exercises that you find enjoyable.  Group classes can be a fun and social way to exercise.

No pain, no gain?

However, one thing is certain.  It is important that exercise be pain free.  Whilst the old adage of “no pain, no gain” has been utilised, research shows that this can actually be detrimental.  When a muscle experiences pain, your brain can actually inhibits and switches off the muscle groups.  Hence, exercising whilst in pain or exercises that cause pain can actually be counterproductive.

How often should I exercise?

This is a very common question that people commonly ask when it comes to any form of exercise.  Any exercise is always going to be better than nothing.  The Heart Foundation currently recommends 2.5 – 5 hours of exercise throughout the week.  Importantly, this can be  broken down to manageable and smaller intervals.

The key is to set realistic goals and expectations.  Exercise sessions done consistently week in and week out is going to provide great results.  A haphazard and inconsistent exercise program is not only detrimental to results but can actually increase risk of injury.   Your health professional can ensure you map out a realistic and safe exercise program to meet your specific and individual goals.

Malvern East Physiotherapy has a range of individual and group based exercise programs to assist you keeping active and injury free!  All our exercise programs are supervised by a physiotherapist to ensure you’re exercise program is safe and effective.  If you’re not sure where to start or getting tired of your exercise program, book an exercise assessment with one of our physiotherapists.  Book online or call us today.

Follow us
on instagram

Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! 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.

You Deserve to Feel Good.

Enter your email below to subscribe to our newsletter to stay up to date with clinic news and the latest tips and advice from our team of physiotherapists.