Conquering Osteoarthritis: What It Is and How to Keep Moving Well!

Osteoarthritis affects millions worldwide, but managing it doesn’t have to be hard. Discover what OA means, who’s at risk, common symptoms, and practical tips to reduce pain and stay active every day.

Hey Activ8 Community,

This blog will explore the extremely common condition known as osteoarthritis (OA). To put it into context, worldwide, 500 million people are affected by OA, and it becomes more common as you age. So, settle in as we unpack what osteoarthritis is, who’s most at risk, and the signs to look out for. We’ll also explore simple and practical ways to manage the niggles and stay active, so you can keep doing the things you love. Whether you’re living with OA or supporting someone who is, this post offers helpful info to understand better and manage the condition. Happy reading!

Osteoarthritis
Conquering osteoarthritis: what it is and how to keep moving well! 6

What is osteoarthritis, what causes it, and am I at risk?

This Is A Question Mark Made Out Of Bones

Osteoarthritis happens when the protective cartilage cushioning your joints gradually wears down, leading to pain, stiffness, and reduced movement. It’s most common as we age, but can also develop due to previous joint injuries, repetitive joint use, excess weight and genetics. While anyone can get OA, understanding your risk factors helps you take early steps to protect your joints.

Can exercise help with osteoarthritis, and what modalities are safe?

Happy People Exercising

Yes absolutely!
Exercise is one of the best ways to manage OA symptoms. Low-impact activities like walking, swimming, or cycling help lubricate joints without causing extra strain. Resistance exercises that build muscle around affected joints improve stability and reduce pain. Balance and stretching exercises support joint control and flexibility. It’s important to start slowly and only do what can be tolerated, avoid movements that cause pain, and consider personalised guidance from an exercise physiologist for the safest and most effective program.

How can I reduce the pain and stiffness associated with osteoarthritis?

Mobility Training Couple Smiling

There are several ways to ease OA pain and stiffness. Regular, gentle exercise helps keep your joints moving and strengthens the muscles that support them. Applying heat or cold packs can soothe aching joints and reduce inflammation. Maintaining a healthy weight also lessens the load on your joints, which can ease discomfort. Over-the-counter pain relief may be useful during flare-ups, and using joint supports or braces can provide extra stability. It’s important to find a balance between activity and rest and to listen to your body’s signals.

What is Osteoarthritis, how is it diagnosed, and who does it affect?

Osteoarthritis is the most common type of arthritis and is often described as a “wear and tear” condition. But it’s a bit more complex than that. OA occurs when the protective cartilage that cushions the ends of your bones gradually breaks down, which can eventually lead to bone-on-bone contact. This can cause pain, stiffness, swelling, and reduced movement in the affected joints. It most commonly affects the knees, hips, hands, and spine, but it can occur in any joint. As the cartilage wears away, the bones may start to rub against each other, leading to discomfort and limiting your ability to move the joint freely.

Osteoarthritis is typically diagnosed based on your symptoms and a physical examination by your GP or another healthcare professional. They’ll look for signs such as joint pain, stiffness, swelling, and reduced movement. An X-ray may be used to confirm the diagnosis by showing changes in the joint, like cartilage loss or bone spurs. In some cases, blood tests may be done to rule out other types of arthritis.

While OA is the most common form, there are many other types — including rheumatoid arthritis, psoriatic arthritis, and gout — which have different causes, symptoms, and treatment approaches. That’s why getting the right diagnosis is important for guiding the most effective care.

So, you may be wondering the point at who’s most at risk? Well, transparently, anyone can develop OA, but some people are more likely to be affected than others. Risk factors include:

While OA can’t be cured, understanding who it affects and how it develops is the first step to managing it well and staying active.

Common symptoms and how it progresses

Osteoarthritis symptoms often start off mild and build up slowly over time. Many people brush them off at first, thinking it’s just part of getting older, but recognising the signs early can make a big difference.

The most common symptoms include:

OA tends to develop gradually. At first, you might only notice occasional discomfort. Over time, the pain can become more persistent and start to interfere with everyday activities, like walking, getting up from a chair, or gripping objects. Some people experience flare-ups where symptoms get worse for a period, then settle down again. Others may find that the condition steadily progresses. Everyone’s experience is different, but being aware of the signs means you can take steps early to manage it and slow it down.

While there’s currently no cure for osteoarthritis, the good news is that there are plenty of ways to manage the symptoms and stay active. With the right approach, many people are able to reduce their pain, improve joint function, and maintain a good quality of life.

Here are some of the most effective strategies:

The goal isn’t to stop moving, but to move smarter, more often. Staying on top of your symptoms and making a few simple lifestyle tweaks can go a long way in helping you keep doing the things you enjoy.

This Is A Photo Of Happy Knee Joints Due To Healthy Joints
Conquering osteoarthritis: what it is and how to keep moving well! 7

How can working with an Exercise Physiologist help ease Osteoarthritis symptoms, and what exercises are involved?

Exercise physiologists play a vital role in helping people with osteoarthritis stay active and manage their symptoms. With a strong understanding of anatomy and how specific conditions impact the body, we can design personalised exercise programs that strengthen the muscles supporting your joints, improve flexibility, and help reduce pain and stiffness. That said, we know one-on-one guidance isn’t for everyone, so let’s chat about what you can start doing in your sessions to support your joints and keep moving well!

A variety of exercise modalities and joint-specific movements play a key role in managing osteoarthritis. Equally important is revisiting the concept of listening to your body, focusing on movements that feel right and avoiding those that might trigger a flare-up. With that in mind, on flare-up days, switch to gentler activities like hydrotherapy or stretching instead of skipping movement altogether.

Cardiovascularly, starting with low-impact activities is incredibly beneficial. These movements help lubricate the joints, boost circulation, and support overall function without putting too much stress on painful areas. Good options include walking, stationary cycling, and swimming. Even just 10–15 minutes a day can reduce stiffness and improve comfort, to gradually build up to around 30 minutes.

Incorporating resistance-based exercises is important to build strength in the muscles around affected joints. Stronger muscles help reduce joint load and improve stability. You might start with simple bodyweight movements like sit-to-stands, step-ups, or incline push-ups, gradually progressing towards more challenging exercises such as Squats, Deadlifts and Bent-over rows as your strength and confidence improve.

Further balance and proprioception exercises to support joint control and reduce the risk of falls. Try things like single-leg stands (with support nearby if needed) or dynamic tandem walking. These activities also improve body awareness and can make everyday movement feel more stable and secure. Finally, don’t forget to include gentle stretching and mobility work. These exercises help maintain joint range of motion and reduce the feeling of tightness. Move slowly through pain-free ranges and focus on the areas that feel stiff.

Sit-to-Stand

Step-Ups

Incline Push-Ups

Deadlift

Bent-Over-Row

Single-Leg Stance

Conclusion

Osteoarthritis is a common condition, but it doesn’t have to hold you back. With the right knowledge, early action, and a personalised approach to movement and self-care, you can manage symptoms and maintain a good quality of life. Remember, it’s about moving smarter, listening to your body, and making small, sustainable changes that support your joints day by day. If you’re unsure where to start or need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist. Here’s to keeping you moving well and enjoying the things you love for years to come!

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club

Conquering Cancer: Boost Your Strength With Targeted Exercises

How Physical Activity Plays a Vital Role in Prevention, Treatment and Recovery.

Cancer is a word that often comes with fear and uncertainty. However, a growing body of evidence shows that regular exercise can be a powerful tool in both prevention and management. Whether you’re looking to reduce your risk or improve your quality of life during and after treatment, exercise offers numerous benefits. In this blog, we’ll explore how physical activity impacts cancer and why working with an Exercise Physiologist can make a significant difference in your journey.

Cancer
Conquering cancer: boost your strength with targeted exercises 9

The Link Between Exercise and Cancer

Research shows that regular exercise reduces the risk forms of cancer, including breast, colon, endometrial, and prostate. Cancer Council Australia recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise weekly for prevention. Additionally, recent studies emphasise the importance of exercise during and after cancer treatment, revealing even more benefits

Each exercise modality offers unique benefits, so a holistic approach can greatly enhance physical and mental well-being in prevention and management. This blog will explore this concept in more depth.

How Exercise Helps in Prevention

Hormonal Balance and Weight Management

Maintaining a healthy weight is crucial for cancer prevention, as obesity is a known risk factor for various forms such as breast, colorectal, and pancreatic. Regular exercise is key to controlling weight by burning calories and building muscle mass, which helps keep body fat in check.

Exercise boosts your metabolic rate, allowing your body to burn excess fat even while at rest. Resistance training is particularly effective because it stimulates muscle growth and enhances glucose uptake. This improvement in insulin sensitivity helps regulate blood sugar levels and reduces estrogen production, which is linked to an increased risk of cancers like breast cancer.

In addition to resistance training, cardiovascular (or aerobic) exercise further supports prevention. Cardiovascular activities help reduce inflammation and boost immune function. An improved immune system is better at identifying and destroying cancer cells, enhancing its ability to detect and fight abnormal cells. Since inflammation is a significant risk factor for many types, reducing inflammation lowers the overrisk risk of cancer development.

By combining resistance and aerobic exercises, you achieve better weight management through fat loss and muscle gain, and you also benefit from reduced levels of hormones and growth factors associated with cancer. Exercise regulates important hormones like insulin and estrogen; for instance, high estrogen levels are associated with a higher risk of breast cancer. By burning fat and improving insulin sensitivity, exercise helps lower estrogen levels naturally.

In summary, incorporating both resistance and cardiovascular training into your routine supports overall health and helps reduce risk factors by managing weight, regulating hormones, and enhancing metabolic and immune function.

Exercise During Treatment

For those undergoing treatment, exercise might seem like the last thing you want to do. However, staying active can help manage many of the side effects of treatments like chemotherapy and radiation. When exercise is guided and kept within appropriate intensities, it can offer significant benefits. This is where guidance from an Exercise Physiologist becomes invaluable, helping to maximise benefits such as:

  1. Reducing Fatigue

Cancer-related fatigue is one of the most common and debilitating side effects of treatment. Surprisingly, regular physical activity can help reduce this fatigue. Studies show moderate exercise, such as walking or swimming, can boost energy levels and improve overall well-being. This exercise modality helps increase stamina and endurance, reducing the overall feeling of fatigue as it enhances cardiovascular fitness, which combats the exhaustion often associated with cancer treatments. Additionally, low-impact activities such as cycling are gentle exercises that promote relaxation, improve energy levels, and help manage fatigue without overexertion.

Stepper / Climbmill

  1. Improving Mental Health

Any medical diagnosis can take a toll on your mental health, leading to anxiety, depression, and stress. Exercise has been shown to improve mood by releasing endorphins, the body’s natural “feel-good” chemicals. It also provides a sense of normalcy and control during a challenging time. Additionally, participating in group activities fosters social interaction, combating feelings of isolation and improving overall mental well-being, a big thing at Activ8 we pride ourselves on – a good community.

  1. Maintaining Strength and Mobility

Cancer treatments can lead to muscle loss and decreased mobility. Incorporating strength training and flexibility exercises can help maintain muscle mass and improve range of motion, making daily activities easier and more comfortable. Resistance training strengthens muscles, helping to counteract the muscle loss that can occur during cancer treatment, whilst flexibility exercises improve joint range of motion and prevent stiffness, which is crucial for maintaining mobility and functional independence.

Woodchop

  1. Supporting Recovery

Exercise can also aid in recovery post-treatment by speeding up the healing process and improving cardiovascular health. Staying active helps you regain strength and stamina, allowing you to return to your normal routine faster.

The Role of Exercise Physiologists in Care

While exercise is beneficial for cancer prevention and treatment, it’s crucial to approach it with caution, especially during treatment. Building on the previous point, the expertise that Exercise Physiologists offer is indispensable. These health professionals specialise in designing safe and effective exercise programs tailored to the needs of individuals with cancer.

Benefits of Working with an Exercise Physiologist:

Take Home Message

We hope that this blog explained the complex nature of exercising and the benefits it directly has to cancer, but most importantly:

Exercise as a Lifelong Commitment

It’s important to remember that exercise isn’t just a temporary fix during cancer treatment—it should be a lifelong commitment. Staying active after treatment can help prevent cancer recurrence and improve long-term survival rates. It also continues to offer the same benefits of weight management, hormonal balance, and reduced inflammation, all of which contribute to overall health and well-being.

Conclusion

Exercise is a powerful ally in the fight against cancer, offering prevention, treatment, and recovery benefits. By incorporating regular physical activity into your life, you can take control of your health and improve your quality of life at every stage of your cancer journey. Working with an Exercise Physiologist ensures that your exercise regimen is safe, effective, and tailored to your unique needs.

Whether you’re looking to lower your risk of cancer or enhance your recovery, remember that exercise is more than just a workout—it’s a vital part of your health and wellness. Start moving today, and take one step closer to a healthier, stronger you.

If you need further guidance, please contact us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club

Newly Diagnosed with Osteopenia or Osteoporosis?

If so….. Discover Vital Steps After Being Diagnosed With Osteopenia or Osteoporosis

Hey there, Activ8 community!

This blog will delve into bone-related conditions known as osteopenia and osteoporosis (OP). These conditions become more prominent as we age, however, we can minimise the risk and impact these have on our lives from an early stage and as we age.

In Australia, among women over 50, 30% have osteopenia, and 15% have osteoporosis with 20% of men having osteopenia and only 3% having osteoporosis. This difference is largely due to the rapid decrease in estrogen levels in older women. Either way, if you’ve recently been diagnosed with osteopenia or osteoporosis (OP), we want you to know you’re not alone, and there’s a lot that can be done to manage and improve your bone health. Let’s dive into these conditions and how we can help you stay strong and active.

Firstly, What Are Osteopenia and Osteoporosis?

Before delving deep into this, let’s break down the meaning of these words:

Put simply, osteopenia and osteoporosis are conditions that relate to your bones where they become weaker due to a loss of overall integrity and mineral density. As a result, they are more prone to fractures. Osteopenia is the early stage of Osteoporosis, where bone density is lower than normal but not low enough to be classified as osteoporosis. If left unchecked, osteopenia can progress to osteoporosis, a more severe condition where bones become extremely fragile, significantly increasing the risk of fractures and other bone injuries. A great visual depiction of this can be seen below.

Example Of A Healthy Bone, Osteopenia And Osteoporosis, Showcasing The Loss Of Bone Integrity
Newly diagnosed with osteopenia or osteoporosis? 12

Understanding Your Diagnosis

Receiving a diagnosis of osteopenia or osteoporosis is performed through a Dual-Energy X-ray Absorptiometry Scan (DEXA or DXA), and can be determined via a T-score. Below summarises the categories of each score:

These scores are used by healthcare providers to assess bone health and determine the risk of fractures and the need for treatment, which can then help further integrate self-managing strategies to aid in this. Diagnosis of either osteoporosis or osteopenia can be a bit of a shock, but it’s important to remember that this isn’t the end of the road. With the right approach, you can manage your condition effectively.

What Causes Osteopenia and Osteoporosis?

Several factors can contribute to the development of osteopenia and osteoporosis, including:

Taking Action: What You Can Do Now!

1. Nutrition Matters

2. Lifestyle Choices

BUT MOST IMPORTANTLY:

3. Stay Active and Exercise

Weight-Bearing Exercises: Engaging in weight-bearing activities such as resistance training is essential for bone health. These exercises place stresses on the bones, stimulating bone formation and helping to maintain or even increase bone density. Resistance training targets specific muscle groups and thus bones, providing resistance that encourages bone growth and strengthening.

Regular participation in these activities helps reduce the risk and treatment of osteoporosis and fractures by maintaining strong, healthy bones. It is never too late to begin resistance exercises for OP. It is critical to know that the higher the force and loads, the greater growth stimulation will occur and must be considered when selecting your exercises. In addition, it is also integral to understand your bones’ safe levels of load to avoid any fractures and progressively overload once they have adapted to the stimulus. It is highly recommended to seek professional advice and guidance when beginning exercising and treating your OP.

Impact Exercises:

    Impact exercises such as jogging and jumping create the greatest mechanical stress on the bones. These stressors stimulate the bone-forming cells (osteoblasts) to increase bone production. The repetitive impact of your feet striking the ground sends signals to your bones to strengthen and rebuild, helping to maintain or even increase bone density. In addition, Impact exercises are particularly effective in slowing down or reversing bone density loss.

    Studies have shown that regular participation in weight-bearing activities can lead to significant improvements in bone mineral density, particularly in the hips and spine—areas most vulnerable to osteoporosis-related fractures. It must be noted that these exercises should be gradually introduced into your exercise routine to ensure fractures do not occur

      Balance and Flexibility: Incorporating balance and flexibility exercises into your routine is crucial for overall stability and fall prevention, especially for those with or at risk of osteoporosis. Enhancing your balance can protect against falls, improve joint health, proprioception and your overall confidence. When combined with flexibility training, the risk of falls is significantly reduced, which is particularly important for individuals with weakened bones, as falls are a leading cause of fractures.

      How Can We Help?

      At Activ8 Health Club, we believe in empowering you with the knowledge and tools to take control of your health. While some factors are inevitable and irreversible, this section will focus on the positive habits you can adopt to improve your well-being and enhance your quality of life.

      With that in mind and to help get you started, we’ve included some of our most beneficial exercises below, along with descriptions to guide you on your journey to better bone health. Whether you’re looking to avoid, reduce, or manage osteopenia or osteoporosis, these exercises can help.

      Our exercise physiologists are also here to help design a tailored, safe, and effective program to strengthen your bones and boost your overall health. This approach will cultivate positive habits, support long-term wellness, and optimise your fitness outcomes. Additionally, our vibrant community is filled with supportive and positive individuals. So leap, join us and connect with others on the same journey as you’re not alone!

      Leg Press

      The leg press is ideal for those with osteoporosis because it strengthens leg muscles and supports bone health by applying controlled resistance, which stimulates bone growth and increases bone density. It’s a safe, low-impact exercise that reduces fracture risk while improving strength and stability, making daily activities easier and safer. Stronger muscles provide better support for your bones, especially in weight-bearing areas like the hips and spine, commonly affected by osteoporosis.

      Seated Chest Press

      The seated chest press is effective for those with osteoporosis as it builds upper body strength, particularly in the chest, shoulders, and arms. The resistance used in this exercise helps enhance bone density in the upper body. It’s a low-impact, controlled movement that improves overall strength and supports bone health, thereby helping to lower the risk of fractures.

      Deadlift

      The deadlift is a valuable exercise in combating osteoporosis because it strengthens multiple muscle groups, including the back, glutes, and legs. Lifting weights from the ground supports bone density in the spine and lower body, which are major weight-bearing areas in day-to-day life. This exercise enhances overall strength and stability while being a low-impact option that helps reduce fracture risk.

      Assisted Chin-Ups

      Assisted chin-ups primarily target the muscles in your upper back, shoulders, and arms, which can help improve overall strength and posture. Stronger muscles around the spine can provide better support and reduce the risk of fractures. Like other resistance exercises, chin-ups provide a stimulus to the bones, particularly in the upper body, which can help maintain or improve bone density in those areas. With this, strengthening the upper body through exercises like assisted chin-ups can improve your ability to perform daily tasks, reducing the likelihood of falls and injuries.

      Single Leg Stance

      Single-leg stance is a balance exercise that helps combat osteoporosis. It improves stability and strengthens the muscles around the hips and legs. These exercises enhance coordination and support bone health in the lower body by challenging your balance. This simple, low-impact activity helps reduce the risk of falls and fractures by boosting overall balance and strength.

      Stepper/Climbmill Machine

      Using a stepper/climbmill machine is excellent for osteoporosis because it is a weight-bearing activity that strengthens the legs and hips. The walking/stepping promotes bone health through repetitive impact and offers high engagement to the muscles within the lower body. This therefore helps maintain bone density and improve overall stability, reducing the risk of fractures.

      Step-Jump Downs

      Step jump-downs are beneficial for osteoporosis as they involve jumping down from a height, which strengthens the legs and stimulates bone density through controlled impact. This dynamic movement helps build muscle power and enhances bone health in the lower body. By improving strength and stability, step jump-downs can help reduce the risk of fractures.

      What’s The Role of Exercise for OP:

      Box Jump Impact For Bones

      While it may seem counterintuitive to engage in physical activity when dealing with fragile bones, exercise is, in fact, a powerful ally in managing osteopenia and osteoporosis. Here are some key benefits that’ll hopefully encourage you to keep moving!:

      1. Strengthening Bones:
      Weight-bearing and resistance exercises stimulate bone formation and enhance bone density. Activities like walking, jogging and strength training can put healthy stress on bones, promoting the deposition of minerals and reinforcing their structure.

      2. Improving Muscle Strength:
      Strong muscles act as a protective layer for bones. By engaging in resistance exercises, you not only enhance muscle mass but also provide better support for your skeletal system, reducing the risk of falls and fractures.

      3. Enhancing Balance and Coordination:
      Many individuals with osteoporosis face a higher risk of serious complications from falls. Exercise routines focusing on balance and coordination can help prevent falls and enhance overall stability, reducing the likelihood of such incidents.

      4. Boosting Joint Flexibility:
      Osteoporosis can lead to joint stiffness and discomfort. Regular exercise that includes stretching and flexibility training can alleviate these symptoms, enhancing your range of motion and promoting joint health.

      5. Maintaining a Healthy Weight:
      Excess body weight can strain bones and their relevant joints, thus exacerbating the challenges associated with osteoporosis. Engaging in regular exercise paired with a healthy diet helps manage body weight, therefore reducing the load on bones and joints.

      6. Enhancing Overall Well-being:
      Exercise has numerous benefits beyond bone health. It releases endorphins, the body’s natural mood lifters, which can help combat feelings of anxiety and depression that may accompany a diagnosis of osteopenia or osteoporosis.

      Osteoporosis Falls Balance
      Bone loss outpaces the formation of new bone, which leads to osteoporosis.

      Always Check with Your Doctor First

      Before starting any exercise program, it’s essential to consult with your healthcare provider. They can offer personalised recommendations based on your specific condition, overall health, and any potential limitations. As highlighted earlier in this blog, participating in various activities can be highly beneficial for combating osteopenia and osteoporosis. Choosing activities you enjoy is key to maintaining adherence to your exercise routine.

      Sometimes, the simplest exercise routines can be the most effective, especially when managing conditions like osteoporosis. As mentioned throughout this blog, engaging in low-impact activities helps strengthen bones and joints by targeting the surrounding muscles. It’s important to start at a manageable intensity, allowing your body to adapt gradually. As your body adjusts, the intensity of your workouts should also increase to ensure continued progress and to prevent fractures and injuries. The best part is, that these activities can be within a gym environment, and/or an outdoor setting.

      The activities you choose must be enjoyable to encourage positive adherence! Don’t feel limited by these recommendations. Hence why, Activ8 Health Club is an excellent choice, as variety and understanding from our exercise physiologists, as well as the positive environment and strong community support, help all individuals on their path to better their lives!

      Conclusion

      A diagnosis of osteopenia or osteoporosis doesn’t mean a life devoid of physical activity. Exercise is in fact, a vital component of managing these conditions and maintaining a high quality of life. By incorporating weight-bearing exercises, strength training, balance, coordination activities, and flexibility exercises into your routine, you can contribute significantly to the health and resilience of your bones, joints and overall body! Remember, it’s never too late to start, and every step towards a more active lifestyle is a step towards better bone health and overall well-being.

      So, if you’ve recently been diagnosed with osteopenia or osteoporosis, don’t worry! You can still engage in numerous physical activity alternatives, but may require slight alterations! If you follow our recommendations above, we guarantee that you’ll be back to your physically fit lifestyle in no time at all.

      If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

      Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club

      Diabetes, find out how regular exercise can help treat and manage your type 2 Diabetes.

      Can regular exercise help manage your Diabetes?

      Diabetes
      Diabetes, find out how regular exercise can help treat and manage your type 2 diabetes. 16

      Diabetes is a chronic condition that affects millions of people worldwide. It’s characterized by high blood sugar levels resulting from insulin resistance or insufficient insulin production. While medication and dietary changes are often necessary components of diabetes management, regular exercise has emerged as a powerful and natural ally in the battle against this condition. In this blog, we’ll explore the compelling relationship between regular exercise and the treatment and management of Type II Diabetes.

      How does exercise help with treating Diabetes?

      Cardiovascular Health (Vo2Max)

      There are numerous ways exercise can help with your general well-being and management of Diabetes. These include but are not limited to the following;

      1. Improved Insulin Sensitivity: Exercise helps your cells become more sensitive to insulin, making it easier for your body to use glucose for energy. This reduces the need for excess insulin, leading to better blood sugar control.
      2. Blood Sugar Regulation: Physical activity promotes the uptake of glucose by muscle cells, lowering blood sugar levels. This effect can be especially beneficial for those with Type II Diabetes.
      3. Weight Management: Exercise helps with weight loss or weight maintenance, a crucial factor in diabetes management. Shedding excess pounds can improve insulin sensitivity and glycemic control.
      4. Cardiovascular Health: Diabetes increases the risk of heart disease. Regular exercise strengthens the heart, reduces blood pressure, and improves cholesterol levels, reducing cardiovascular risk factors.

      What are some of the Benefits of Regular Exercise with Diabetes?

      Diabetes

      Regular exercise offers a multitude of benefits for individuals with Type II Diabetes:

      1. Better Glycemic Control: Exercise can lower A1C levels (average blood sugar over time), reducing the risk of complications associated with high blood sugar.
      2. Weight Loss and Management: Physical activity aids in achieving and maintaining a healthy weight, which is crucial for diabetes management.
      3. Enhanced Cardiovascular Health: Exercise improves heart health, reducing the risk of heart disease—a common complication of diabetes.
      4. Increased Energy Levels: Regular exercise boosts energy, helping individuals with diabetes feel more active and alert.
      5. Stress Reduction: Exercise is an excellent stress reliever, which is important because stress can impact blood sugar levels.

      Understanding the Connection between Exercise and Diabetes

      Regular exercise and Type II Diabetes have a profound connection. Exercise affects blood sugar levels, insulin sensitivity, and overall health in several ways:

      1. Improved Insulin Sensitivity: Exercise helps your cells become more sensitive to insulin, making it easier for your body to use glucose for energy. This reduces the need for excess insulin, leading to better blood sugar control.
      2. Blood Sugar Regulation: Physical activity promotes the uptake of glucose by muscle cells, lowering blood sugar levels. This effect can be especially beneficial for those with Type II Diabetes.
      3. Weight Management: Exercise helps with weight loss or weight maintenance, a crucial factor in diabetes management. Shedding excess pounds can improve insulin sensitivity and glycemic control.
      4. Cardiovascular Health: Diabetes increases the risk of heart disease. Regular exercise strengthens the heart, reduces blood pressure, and improves cholesterol levels, reducing cardiovascular risk factors.

      What are the Benefits of Regular Exercise?

      Regular exercise offers a multitude of benefits for individuals with Type II Diabetes comprising of but not limited to the below:

      1. Better Glycemic Control: Exercise can lower A1C levels (average blood sugar over time), reducing the risk of complications associated with high blood sugar.
      2. Weight Loss and Management: Physical activity aids in achieving and maintaining a healthy weight, which is crucial for diabetes management.
      3. Enhanced Cardiovascular Health: Exercise improves heart health, reducing the risk of heart disease—a common complication of diabetes.
      4. Increased Energy Levels: Regular exercise boosts energy, helping individuals with diabetes feel more active and alert.
      5. Stress Reduction: Exercise is an excellent stress reliever, which is important because stress can impact blood sugar levels.

      Current Exercise Guidelines;

      The latest research recommends those with Diabetes follow the below guidelines;

       Aerobic ExerciseResistance ExerciseFlexibility
      Frequency3-7 days/weekMin of 2 non-consecutive / week, preferably 3 days/week>2-3 days/week
      IntensityModerate (40-60% Vo2 to Vigorous (60-80% Vo2)To the point of discomfortTo point of discomfort
      TimeMinimum 150min / week of Moderate to Vigorous Intensity (40-90% Vo2)1-3 sets, 10-15 reps for at least 8-10 exercises, training to fatigueHold for 10-30sec, 2-4 reps
      TypeProlonged, large muscle group exercisesAny – Ideally compound large muscle groupsany
      Current Exercise Guidelines for Diabetes. NOTE: These guidelines are true from 2023, and these may change in the future.

      Exercise Safety Tips & Considerations;

      As with any exercise plan, it is important to consider all medical history and your current health circumstances and seek professional guidance when and where possible. Below are some considerations to keep in mind when you are exercising with Diabetes;

      Remember to Be Safe and check Your Blood Glucose Levels

      Regular exercise helps to lower circulating blood glucose levels. When you exercise, the sensitivity of Insulin within your body increases, increasing your muscle cells’ ability to uptake the glucose from the bloodstream and store it within the muscles. However, it is also important to keep in mind that physical activity will have a different effect on your blood glucose level depending on several different factors, including how long you were physically active, how much energy you expended, exercise intensity, type of exercises performed and much more. Whilst these impact the outcomes, exercise can lower your blood glucose levels for up to 24 hours or more, making your body much more sensitive to insulin after your workout.

      Choose the Right Type of Exercise

      The type of exercise you choose is essential when managing type 2 diabetes. A combination of aerobic exercise and strength training is often recommended:

      Aerobic Exercise:

      Strength Training:

      Timing Matters

      The timing of your exercise can influence its impact on blood sugar levels. To optimize glucose control:

      Be Mindful of Foot Care

      Diabetes can affect the nerves and circulation in your feet, making them more prone to injury. When engaging in physical activity, wear well-fitting, comfortable shoes and examine your feet regularly for blisters, sores, or signs of infection.

      Getting Started

      Embarking on an exercise routine doesn’t have to be intimidating. Here are some tips to help you get started:

      1. Consult Your Healthcare Provider: Before starting any exercise program, consult your healthcare provider to ensure it’s safe for your situation. We are here to help you with this, with a free online telehealth consultation to answer all your questions.
      2. Set Realistic Goals: Start with achievable goals and gradually increase the intensity and duration of your workouts.
      3. Choose Activities You Enjoy: Find activities you genuinely like to increase your chances of sticking with them. This could be walking, swimming, cycling, or even dancing.
      4. Monitor Your Blood Sugar: Keep track of your blood sugar levels before and after exercise to understand how your body responds. Adjust your routine as needed.
      5. Stay Consistent: Consistency is key. Aim for at least 150 minutes of moderate-intensity aerobic activity per week.

      Conclusion

      In conclusion, the benefits of exercise for treating type 2 diabetes cannot be overstated. It is a powerful and accessible tool that offers a multitude of advantages for those living with this chronic condition. Regular physical activity can help to:

      1. Control Blood Sugar Levels: Exercise enhances the body’s sensitivity to insulin, facilitating the regulation of blood glucose levels and reducing the need for medication.
      2. Improve Cardiovascular Health: By reducing the risk of heart disease, exercise not only helps manage diabetes but also protects against other associated health complications.
      3. Aid in Weight Management: Exercise supports weight loss or maintenance, which is crucial for many individuals with type 2 diabetes, as excess weight can exacerbate the condition.
      4. Boost Mood and Reduce Stress: Physical activity stimulates the release of endorphins, improving mental well-being and reducing stress, which is often linked to diabetes management.
      5. Enhance Quality of Life: A more active lifestyle can lead to increased energy, better sleep, and a higher overall quality of life.
      6. Prevent Complications: Regular exercise can lower the risk of diabetes-related complications such as neuropathy, retinopathy, and kidney disease.

      It is important to remember that, while exercise is a powerful ally in managing type 2 diabetes, it should be pursued with care and attention. Consultation with a healthcare provider is crucial to developing a personalized exercise plan that suits your individual needs and capabilities.

      Incorporating exercise into your daily routine is not just a strategy for treating type 2 diabetes; it’s a fundamental step toward a healthier, happier life. As with any significant change, the key is consistency. Whether you prefer a brisk walk, a swim, or a session at the gym, the long-term benefits of regular exercise for diabetes management make the effort well worth it. So, take that first step today, and let exercise be your partner in the journey to better health and well-being.

      Written by Accredited Exercise Physiologist Kaitlyn Eisenhuth from Activ8 Health Club.

      References: https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity

      http://www.diabetes.org/living-with-diabetes/?loc=lwd-slabnav&gclid=EAIaIQobChMIjNueg4SW3wIVlVqGCh0eQA5nEAAYAiAAEgIQPPD_BwE

      http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-and-exercise.html

      Suffering from Endometriosis, Exercise Can Quickly Help!

      What is it and should I be exercising with it?

      Exercise For Endometriosis

      Endometriosis. It’s a chronic condition that affects roughly 1 in 10 Australian women of reproductive age. So, can exercise help and which movements are safe for those living with endometriosis?

      WHAT IS ENDOMETRIOSIS?

      Endometriosis is a gynecological condition where ‘endometrial-like tissue’ grows outside the uterine cavity, usually around the pelvis. It’s called ‘endometrial-like tissue’ because although it shares a number of similar properties as the cells found in the uterine cavity, it’s not identical.

      Whilst there is currently no known cause for this condition, we do know that endometriosis is fueled by the hormone estrogen. Unfortunately, the human body can’t remove this tissue growth. So, with every menstrual cycle, scar tissue forms through the associated hormone release. This can cause a wide range of symptoms such as chronic pelvic pain, dysmenorrhea, inflammation, bloating and cramping, all of which have a significant effect on the patient’s health and quality of life.

      Symptoms can also vary significantly from person to person, which often leads to extensive delays in diagnosis. Currently, an accurate diagnosis can take between seven and twelve years.1

      RAISING AWARENESS

      Awareness of Endometriosis is increasing due to the release of the ‘National Action Plan for Endometriosis’ in July 2018 by the Department of Health. This action plan called for greater awareness and education of the condition improved access to appropriate services and support for further research. Currently, endometriosis is reported to cost more than $7.7 billion to the Australian economy. This includes its impact on healthcare, absenteeism from education and work, and lost social and economic participation.

      HOW EXERCISE CAN HELP

      Regular physical exercise can have protective effects against diseases that involve inflammatory processes such as endometriosis. This is because exercise causes an increase in the anti-inflammatory and antioxidant markers within the body. Exercise also acts to reduce estrogen levels, making it a great idea to incorporate exercise into your recovery and disease management.

      Currently, there are no specific guidelines surrounding exercise prescription for individuals with endometriosis. Exercise is prescribed to assist with symptom management, rather than as an actual treatment for the condition itself.

      The pain and discomfort associated with endometriosis often described as lower back and pelvic pain can cause a guarding mechanism within the body – where the body braces to protect itself from pain. This bracing can affect the anterior side of the body, including the pelvic floor, abdominal wall, hip flexors and adductors, as well as affecting posture. Therefore, for people wishing to resume exercise, it’s advantageous to first focus on the lengthening and strengthening of these muscle groups.

      Exercises based around the principles of Pilates and Yoga can be fantastic to help these muscles release. Stretches such as seated gluteal stretches, seated hip flexor stretch and a wall side bend stretch can also be really helpful for muscle groups.

      Yoga For Endometriosis

      RECOMMENDED EXERCISES

      Following recovery from laparoscopic surgery, it’s great to then progress individuals to exercises involving the muscles around the pelvis – the pelvic floor and glutes! Gentle progression into resistance-based exercises to start activating the glutes include exercises such as:

      Exercises focusing on these muscles help to support the lumbo-pelvic region of the body. For this reason, gradually adding strengthening exercises can help manage your symptoms.

      SOME EXERCISES TO AVOID

      Following an initial endometriosis diagnosis, there is some exercise that should be avoided. These include:

      That’s not to say you can never return to these high-impact style exercises. Initially though, rest and recover to allow your body to heal. Work on managing any associated symptoms before processing exercises both in resistance and intensity.

      YOU NEED INDIVIDUALISED ADVICE

      It’s always recommended to work with a professional like an Accredited Exercise Physiologist (AEP) prior to commencing any exercise to assist in the management of chronic conditions. They can prescribe exercises that are safe and tailored to your specific needs and abilities.

      Written by Brittany Cogger, Accredited Exercise Physiologist. 

      Chronic pain, are you suffering from it?

      Did you know that exercise is critical for your treatment and management….?

      Chronic Pain
      Chronic pain can be crippling, but it doesn’t have to stay that way…!

      • Should I stop moving and exercising altogether with chronic pain?

        Lower Back Pain

        When it comes to chronic pain, one shoe does not fit all…… however, the answer is NO!
        Exercise and regular movement has scientifically been proven to be a critical component of the treatment and management plan for chronic pain. The best form of treatment is a holistic team care approach that takes into account all your different health and wellness factors.

      • What are some examples of exercises I should do?

        Walking

        It is important to get expert advice before commencing an exercise plan,
        however simple movements that you do on a daily basis are a great way to start.
        For example, walking, water activities (swimming, walking, running),
        sit-to-stand (STS) and basic balancing exercises (for example, single-leg stance)

      • How can an Exercise Physiologist help with chronic pain treatment and management?

        Aged Care

        Exercise physiologists use exercise/s as a treatment modality. You do need to be careful and tailor your treatment plan to you that takes into account elements including (but not limited to) your current medical and injury condition/s, physical and psychological capacities, equipment availability, and other external factors such as living arrangements and work demands.

      • Is medication the only solution to chronic pain?

        Medication

        Definitely not and you need to be careful not to become reliant on these!
        Pain significantly impacts the way we feel and think and is at times debilitating that at times leading to seeking quick fixes. It is critical you seek expert advice, continue to move to any capacities possible and maintain a positive mindset as this will also influence your treatment outcomes.

      Should I Stop Exercising?

      Don’t Quit! Exercise WILL Help!

      Chronic pain is never enjoyable, and in fact, it can wreak havoc on the lives of those affected by it. Sometimes, your chronic pain may be causing you so much distress that you’ve stopped doing the things that you love to do simply because you’re afraid of causing yourself even more pain. For many of those who experience chronic pain, their first instinct tells them to quit working out and stop all physical activity, but did you know that a decision like that is actually counterproductive?

      That’s right! Exercise plays a critical role in relieving your pain, as bizarre as that sounds. Chronic pain can severely impact your quality of life, but you don’t have to let it consume you! And keep in mind, that no one is telling you to go outside and immediately run a Marathon, or participate in a Tough Mudder, but you can still remain active.

      Every individual and circumstance varies, so a tailored approach is critical so you should consult your health team before starting. Your exercises need to be specific to you and your circumstance and gradually progress in line with your improvements. It is highly recommended that a team of holistic allied health professionals work together to achieve your desired outcomes without any exacerbations. If you are looking for this, let us know. Leveraging the power of the internet and technology, we are able to assist you along this journey from anywhere in the world!

      Below we have provided a summary and some perfect exercises to get started so continue to read on!

      1. Aerobic Exercise

      Aerobic exercise is a sustained, rhythmic movement that utilises oxygen for energy production. Aerobic exercise is a type of physical activity that speeds up your heart rate and breathing, whilst using your muscles and joints which is critical for chronic pain. Aerobic exercise can simply be done in any type of surroundings, such as a gym or outside. Some additional benefits of aerobic exercises include reducing muscle and joint tension, lowering anxiety improving mood and lowering depression.

      Some examples of aerobic exercises that are beneficial for chronic pain include;

      Walking

      It may sound silly, but walking is certainly a form of aerobic physical exercise, especially if it’s done at a consistent pace and rhythm. As a low-impact activity, walking isn’t particularly hard on the joints, muscles, or bones. It’s the perfect choice for those who want to maintain some sort of physical activity but may not have the strength or ability due to pain to do anything more. And the best thing about walking is that it can be done anywhere and on your own time.

      Swimming

      For a virtually no-impact workout, swimming is the perfect alternative if certain movements are too painful. The deeper the water the greater the assistance and load off your joints. For those with arthritis, joint issues, or any other types of chronic pain, swimming allows you to get your heart pumping fast, your adrenaline to an elevated level, and your endorphins active, so that you can reap the benefits of the body’s natural pain reliever.

      2. Mobility Exercises

      Mobility is a term that is used to describe the ability to move and move freely. An inability to do so can result in a loss of independence, ability to perform your daily activities and even chronic pain. Increasing your mobility is the most critical component to helping with chronic pain and the first place to start!

      Static Stretches

      Static stretching is the form of stretching where the person stretches a muscle to its maximum length and then holds that position for up to 60 seconds. Then the person slowly releases that muscle and then holds it for about 10 seconds before moving on to another muscle group.

      Stretching is important because it reduces muscle soreness, improves blood flow, increases joint mobility, and helps with chronic pain.

      Yoga

      A low-impact to no-impact activity, Yoga is the perfect combination of physical activity and mindfulness to help you alleviate your symptoms caused by chronic pain. If you’re able to participate, Yoga helps you to control your breathing, which may be just as helpful as the actual physical movements and stretching when it comes to easing your pain. There are different forms of yoga, even forms that can be done in a chair so it will suit everyone!

      Dynamic Stretching

      Dynamic stretching is a great way to increase blood flow and range of motion at your joints, especially relating to chronic pain. It is however critical to know that whilst doing this with your pain, you will most likely have reduced range due to guarding, so stay within your pain-free range. Over time, this will increase and you can adopt. There are many forms of dynamic mobility, so if you want a tailored plan, please reach out for a free telehealth consultation.

      3. Weight & Strength Training (Light & Functional)

      Even considering your pain levels, you can certainly perform some resistance training! This type of exercise can certainly help to alleviate pain, it is more particularly maintaining strength and functional levels that will ensure you can continue to perform your ADLs and have the desired QOL. Always be sure to pace yourself when engaging in strength training, and the movements should be within pain-free ranges and functional to your lifestyle. Ensure you also don’t overdo it and maybe look to introduce some basic bodyweight workouts like sit-to-stands and steps ups.

      Sit-to-Stand

      Alternate Step-Up Returns


      Your Next Steps!

      the key point is that any movement is critical to helping you with your chronic pain. A tailored approach is important and you should consult your team of health professionals to ensure guidance and exacerbation are avoided. If you have any further questions and/or concerns, contact us anytime.

      Written by Trent Carruthers, Accredited Exercise Physiologist at Activ8 Health Club.

      Cardiovascular Disease, What Are The Best Exercises For It?

      Regular Exercise WILL improve your cardiovascular disease…!

      Is it good to exercise if you have already been diagnosed with some sort of cardiovascular disease?

      Cardio

      Absolutely!
      Exercise is good for people with cardiovascular diseases because it helps to reduce symptoms while also increasing your quality of life.

      Does exercise reverse Cardiovascular disease?

      Blood Pressure

      According to many scientific studies, cardiovascular disease can be reversed through exercise. Exercise has many positive effects on cardiovascular health in varying ways. Some of these comprise lowering blood pressure, reducing blood lipids, increasing HDL cholesterol, reducing triglycerides levels and improving vascular function.

      3. Can regular exercise help to prevent cardiovascular disease?

      Download

      Yes…!
      Exercise can help to lower blood pressure and cholesterol levels, thus, in turn, helping to lower the risk of developing cardiovascular-related diseases such as Atherosclerosis (build-up of plaque in artery walls).

      When it comes to modern exercise, the consensus is that exercise is good for the body, good for the mind, and good for the cardiovascular system. However, some of the common questions are regularly asked;

      These questions have been answered for you in the following blog.

      Cardiovascular Disease
      Cardiovascular Disease can be improved with exercise

      1. Is it good to exercise if you have already been diagnosed with some sort of cardiovascular disease?

      Cardiovascular disease includes ailments such as coronary heart disease, arrhythmia, congestive heart failure, and pulmonary hypertension. There are many benefits to exercise for people with these diseases or conditions. One of the benefits is that they can improve their quality of life by increasing their physical activity and reducing the effects of inactivity. In addition, regular physical activity can reduce symptoms like chest pain and shortness of breath while also reducing their risk for other cardiovascular-related issues.

      Exercise is good for people with cardiovascular diseases because it helps to reduce symptoms while also increasing your quality of life. As shocking as it may be, even those who have experienced full-fledged heart failure were found to benefit tremendously from exercise.

      Why? Because exercise increases the heart’s ability to effectively and efficiently pump oxygen-rich blood throughout the body. The more practice the heart has at doing this, the more effective and efficient it’ll become as one increases with age. It is also important to know that regular aerobic exercise leads to an increase in VO2 max which is strongly correlated to mortality rates with cardiovascular disease. To learn more about increasing this, read our blog here on How to Improve Your Cardiopulmonary Fitness (VO2max)

      Download 1
      VO2max is strongly correlated to better health and fitness

      2. Does exercise reverse Cardiovascular disease?

      According to many scientific studies, cardiovascular disease can be reversed through exercise. Exercise provides multiple benefits, including reducing the risk of heart disease and type 2 diabetes. It also reduces inflammation and hypertension (high blood pressure).

      Exercise has many positive effects on cardiovascular health in varying ways. Some of these comprise lowering blood pressure, reducing blood lipids, increasing HDL cholesterol, reducing triglycerides levels and improving vascular function. These benefits have been proven to help reverse cardiovascular disease in some patients so start exercising now.

      3. Can regular exercise help to prevent cardiovascular disease?

      Regular exercise has many health benefits, including preventing cardiovascular disease. Exercise can help to lower blood pressure and cholesterol levels, thus, in turn, helping to lower the risk of developing cardiovascular-related diseases such as Atherosclerosis (build-up of plaque in artery walls).

      Exercise is also good for your mental health, as it is a critical element in improving sleep and anxiety levels. This will lead to reducing stress levels, which has been scientifically proven to lower your risk of heart disease and stroke.

      To reap these benefits from regular exercise, you should aim for at least 30 minutes of moderate-intensity physical activity on most days, a total of a minimum of 150 minutes of moderate-intensity or 300 minutes of light-intensity exercise every week. This could be anything from gardening to playing sports, dancing or simply walking.

      As one of the most basic forms of physical activity and one that millions of us engage in daily, walking can increase HDL cholesterol in our bodies, ultimately making our cardiovascular system stronger and more resistant to disease. some studies have shown that regular exercise was significantly correlated to a reduction of over 50% in coronary events.

      Cardio 1
      Walking is a simple form of exercise for your heart and improvements in your cardiovascular disease

      Some Next Steps and Cautions!

      As shown, regular exercise (comprising greater than 150 minutes of moderate-intensity or 300-minute light-intensity) will increase the effectiveness and efficiency of your cardiovascular system and will even help to reduce your risk for cardiovascular disease in the future. Furthermore, it can even reverse your cardiovascular disease in many ways.

      Whilst this is the case, if you have already been diagnosed with some form of cardiovascular condition you must always be sure to know your limit and what exercise intensity thresholds you should remain in as when it comes to physical activity, the heart works harder to effectively distribute blood and oxygen throughout the body and may impact on your condition.

      In addition, when engaging in any form of physical activity, cardiovascular disease may inhibit the efficiency of your heart, which could have potentially devastating implications if you exceed your limit. It is always recommended to consult your health professionals and cardiologists before engaging in any sort of physical activity. If you want to speak with an Accredited Exercise Physiologist (100% free), follow this link and book a free Telehealth consultation.

      Written by Accredited Exercise Physiologist Kaitlyn Eisenhuth from Activ8 Health Club.