by Adam Semczuk | Jun 5, 2019 | Uncategorized
Arthritis is an umbrella term for more than 100 medical conditions that affect musculoskeletal joints. You may have heard of the more common types of arthritis: osteoarthritis, rheumatoid arthritis and gout. Arthritis often involves damage to joint cartilage (the lubricating surface that covers the ends of bones).
Arthritis-related symptoms include pain, stiffness, and swelling which can result in joint weakness, instability, deformities, and reduced movement. Whilst there is no cure for arthritis, scientific research tells us that movement is the key for management. Whilst the joints are affected with arthritis (and is irreversible as far as we know), the muscles and tendons surrounding the joints can be changed! Therefore, maximising the function of your muscles will help to support the weakening joints.
It is best to conduct exercise under an allied health professional to make sure you are doing the right type of exercise for your arthritis, being cautious not to push into pain.
Remember, ‘motion is lotion’ when it comes to your joints. Movement is good for arthritis and will help improve your exercise capacity for daily activities.
For more information, visit the Arthritis Australia website: http://www.arthritisaustralia.com.au/
by Adam Semczuk | Jun 5, 2019 | Uncategorized
Many office workers suffer neck pain from prolonged sitting. Every structure has its ‘breaking point’. Repeated or prolonged positions over time, manifest as pain to warn the body to do something! When you sit in a chair for a long time, or lay in your bed, your will subconsciously make small adjustments as to avoid pressure points. Sometimes, when you are so involved in your work, we ignore the small cues to change position, and the signals get louder and louder resulting in pain and tightness.
To combat the neck pain at your desk try these 3 tips:
1. Change your posture! Have a physiotherapist assess your posture, work out what could be better. Then, pick an activity you do, something you hear, or a person you see repetitively during the day to use as your cue to correct your posture. For example, correcting your posture every time the phone rings.
2. Take regular breaks. Sit for no longer than 30minutes. If you have the option of a stand-up desk, try alternating sitting and standing of 30 minute increments.
3. Three times a day, move your head and neck. Look up, down, and rotate as far as you can go.
Also try bringing your left ear to your left shoulder and in the opposite direction. This exercise will help bring your awareness back to the body and notice any cues your body is trying to tell you.
If you suffer neck pain, it would be best to consult with our physiotherapist for a thorough assessment and individualised treatment plan.
by Adam Semczuk | Jun 5, 2019 | Uncategorized
Sitting too much is bad for your health, increasing your risk of weight gain, diabetes, and heart disease. Furthermore, often neck, shoulder, back, and headaches can arise from prolonged sitting in poor posture.
To combat this, standing desks are becoming increasingly popular. A stand-up desk is a desk that allows you to stand up whilst working. Height-adjustable desks are also available so that you can alternate between sitting and standing.
Research on stand-up desks are still in the early stages, however so far it appears that it can have great benefits for health and also increasing productivity. When you are standing, the body has to recruit more muscles to hold you upright against gravity, thus requiring more effort and an increase in calorie use. (Yes, you are burning more calories when standing).
It’s important to note that prolonged standing can also have adverse health effects, such as swelling and cramping in the legs. One should also still be aware of posture when standing, keeping the feet hip distance apart, avoid leaning on one leg, or slouching. Other ways to increase how much you stand include: standing on public transport, when taking a phone call, during meetings, and in social environments.
The key points to take aware are: stand up, sit less, and MOVE more!
by Adam Semczuk | Jun 5, 2019 | Uncategorized
The incidence of Diabetes in Australia is growing with one person being diagnosed every five minutes. Being diagnosed with Diabetes can be confusing as you are given a lot of information on what it means and what you can do to manage the condition. The internet is a place that people often visit to find more information and reduce the confusion However, there can be a lot of false ‘facts’. Below we debunk some of the common myths about diabetes.
DIABETES MYTHS AND FACTS
MYTH: DIABETES IS A MILD CONDITION
Fact: Diabetes is a serious condition that if not well controlled can lead to other chronic complications. These chronic complications can have a significant impact on the person and their families. In 2005, 11% people with diabetes had a heart attack and 23% died from kidney disease.
MYTH: ONLY PEOPLE WHO ARE OVERWEIGHT DEVELOP DIABETES
Fact: Being overweight or obese is a risk factor for developing Type 2 Diabetes. However, people who are of a healthy weight can still develop Type 2 Diabetes while people who are overweight or obese may not. There are many other risk factors that may cause Diabetes regardless of a persons’ weight. These include, being physically inactive, family history, race, age, hypertension (high blood pressure), gestational diabetes and high cholesterol.
MYTH: PEOPLE WITH DIABETES CAN’T EXERCISE OR PLAY SPORT
Fact: People with Type 1 and 2 Diabetes can exercise or participate in sport. Exercise and sport play a vital role in the management of Diabetes as they help to lower blood glucose (sugar) and reduce the risk of developing chronic complications.
MYTH: ONLY PEOPLE WITH TYPE 1 DIABETES NEED TO USE INSULIN
Fact: As Type 2 Diabetes is a progressive condition, overtime the body produces less insulin. When someone with Diabetes isn’t producing enough of their own insulin they will need insulin therapy to help manage their Diabetes. Of those with Type 2 Diabetes, 50% will need to use insulin within 10 years of being diagnosed.
MYTH: I DON’T NEED TO TEST MY BLOOD SUGAR LEVELS BECAUSE I CAN TELL WHEN THEY ARE HIGH OR LOW
Fact: People with Diabetes may experience hypoglycaemia, or a hypo, or a low, and not experience any symptoms, or the symptoms they experience may change. Some symptoms of hypoglycaemia such as, feeling shaky, lightheaded or dizzy may also be a symptom of an unrelated illness. Similarly, symptoms of hyperglycemia, or high blood sugar, such as excessive urination may be because you have a bladder infection. It is very difficult to tell if a persons’ blood glucose levels are high or low and it should be monitored frequently.
MYTH: WHEN YOU TAKE MEDICATION OR USE INSULIN FOR DIABETES YOU DON’T HAVE TO MAKE CHANGES TO YOUR LIFESTYLE
Fact: Just because someone is taking medication or using insulin that does not mean they don’t have to make changes to their lifestyle. Diabetes medication, insulin and exercise all work together to help manage blood glucose levels. During exercise multiple things happen with how the body interacts with glucose. The muscles use the glucose that is stored as glycogen for fuel, emptying the body’s store. This means excess glucose in the blood can be removed and used to refill the store that has now been emptied. Secondly, the muscle is also able to use glucose without insulin. When you begin an exercise program you may need to adjust your medication dosage and time. Please consult your doctor or Credentialed Diabetes Educator for guidance.
MYTH: PRE-DIABETES ISN’T AS SERIOUS AS DIABETES
Fact: Pre-diabetes is when blood glucose levels are higher than normal but aren’t high enough for someone to be diagnosed with Type 2 Diabetes. Pre-diabetes increases the risk of developing Type 2 Diabetes and cardiovascular disease. It is possible to reverse pre-diabetes through lifestyle changes such as eating a healthy diet and participating in regular exercise. However, it is estimated that without these changes one in three people with pre-diabetes will develop Type 2 Diabetes.
For further support regarding your Diabetes and exercise please contact your local Accredited Exercise Physiologist!
by Adam Semczuk | Jun 5, 2019 | Uncategorized
It is estimated that Diabetes affects around 1.7 million Australians, many of which underestimate the seriousness of the chronic complications that can develop as a result if the condition is poorly controlled or not controlled at all. The high blood glucose, or hyperglycemia, which can occur as a result of poorly controlled diabetes places people with the condition at significant risk of developing chronic complications as the excess glucose in the blood stream causes damage to organs or tissues throughout the body.
CHRONIC COMPLICATIONS THAT DEVELOP SECONDARY TO DIABETES
The chronic complications that could possibly develop can be devastating for the person living with Diabetes. In 2015 Diabetes was the sixth leading cause of death, and contributed to 1 in 10 deaths the previous year.
These chronic complications include:
- Cardiovascular disease
- Heart attack
- Stroke
- Kidney damage
- Nerve damage
- Eye damage
- Foot damage
How Exercise Can Help
Regular exercise plays a critical role in the management plan of Type 1 and Type 2 Diabetes and reducing the risk of developing chronic complications.
Exercise helps to regulate blood glucose levels in people with Diabetes in a number of ways. The muscles and liver are storage centres, storing glucose in the form of glycogen. When you exercise the muscles use the glycogen for fuel, emptying the storage centres, this means the muscles and liver are able to take any excess glucose out of the blood stream to refill the storage centres for the next time it is required.
During exercise the muscle is able to uptake glucose without insulin and following exercise, insulin sensitivity improves. However, this improved insulin sensitivity only lasts for up to 16 hours, so participation in a regular exercise program is vital in ongoing Diabetes control.
All of these actions lead to reduced frequencies of hyperglycemia, meaning there is less damage to tissue and organs which occurs when there is excess glucose.
It’s common for people who have Diabetes to also have high blood pressure (hypertension), high cholesterol and to be overweight. All of these conditions increases the risk of developing some of the same chronic complications as diabetes, these include cardiovascular disease or chronic kidney disease and suffering from a heart attack or a stroke. Exercise not only has a positive effect on diabetes, it also plays a role in reducing hypertension and cholesterol levels, and managing obesity. Even more reason to exercise!
When commencing an exercise program for the management of Diabetes, contact your local Accredited Exercise Physiologist for guidance to ensure that you are exercising safely and that your program is enjoyable!
