Men’s Health and Exercise
There’s no better time than Men’s Health Week (14-20th June) to focus on some of the ways in which exercise can be used to improve the health and wellbeing of men in our community. Less than half of adult aged men in Australia engage in the minimum recommenced guidelines for exercise and less than ¼ engage in the recommenced levels of strength training, and levels of engagement decrease as men age.
Physical Activity Guidelines:
Coronary artery disease (CAD), suicide/self-harm, and chronic back pain are the three leading causes of disability/disease in Australian men. Exercise is a well-known therapy for both CAD and chronic pain, however exercise also has enormous benefits when it comes to mental health which we will focus on here.
Improvements in mental health resulting from regular exercise are very encouraging given the levels of mental illness in Australian men are so high, particularly in rural and regional areas. These improvements are related to both physiological and psychological changes that occur with exercise.
Most people are aware of exercise related increases in neurotransmitters called endorphins, which relieve pain and stress leading to better mood. Regular exercise also stimulates the growth of new neural connections in the brain which is key for brain health across the lifespan. Group exercise or team sports increase levels of social interaction which is beneficial for mental health, and exercise can also provide a sense of accomplishment when working towards and achieving a goal.
Another area where exercise can have a major impact is in the workplace.
Building towards at least 150 minutes of aerobic exercise, and at least two days per week of some form of strength training is a great first line of defence for combating the most common causes of disease and disability in Australian men, and Men’s health week is a great time to start making changes.
If you are unsure where to start, you can contact an Exercise Physiologist here at Tablelands Physio in Lithgow to receive a comprehensive assessment of your health status, and we can help plan and implement an effective exercise program that will set you up for success. Alternatively, you can drop in or call for some basic advice and guidance to get you started.
Accredited Exercise Physiologist
M.Clin.Ex.Phys, B.Sp.&Ex.Sci. AEP, AES, ESSAM
Book Online HERE
Winter is finally upon us, and the forecast of snow has people either excited or dreading it. The one thing that I see with a big change in weather is the reduction in people’s activity levels and the correlation with an increase in their back and neck pain.
People often report it’s due to the cold weather – there is some research to suggest it’s the change in barometric pressure that is related to reported pain, but many times it may be that we have sat at the desk or snuggled up on the lounge to watch an extra episode or 2 on Netflix!! – the combination of an increase in static activity and less exercise is often the real culprit.
So go on, get your winter woollies on and if there is a break in the weather, a quick walk or
even a session of some body-weighted exercises can be good; Think lunges, squats and even maybe some pushups.
June has been a busy month, with Jess Harris (Exercise Physiologist) starting with us and helping with Kristen’s load as she is winding down before her 2nd bub is due. Welcome Jess, it is great to have you on board. And we wish Kristen all the best, we are looking forward to meeting the new addition!
Richard, our Chiro is having some time off travelling around the Kimberly’s we are all a little jealous and we look forward to the regular updates. Don’t forget our Physios are very highly trained in treating necks and backs, so don’t let all your hard work go to waste while Richard is away. We hope he has a fab trip and look forward to his return.
A couple weeks ago Mali, Adam, Perri and myself undertook a tour of Clarence Coal mine. It was a great way to gain insight into the work many of our clients undertake and the demands of the job. Thanks to all the people at Clarence and Mitch for the tour. We even had a trial of the Virtual Reality training program. This is a fabulous program that helps train Miners in identifying hazards and ways to minimise the risks! We want everyone to be safe and this is a great initiative. (We may have also had a go on the unrelated “walk the plank” and “nightmare” programs – crazy how real it feels!! – and provided a bit of entertainment for all the people watching )
Click here for our hilarious VR experience
In exciting news, I’ve made the finalist list for Rural and Regional Excellence in Allied Health and in the Australian Physiotherapy of the year awards. It’s a bit of a shock, but I couldn’t have done this without the awesome support from my Tablelands Team and Family. It’s so great that our initiatives to get rural people Active, Healthy and Positive is gaining momentum. We always endeavour to enable our people to get back to doing what they love.
As we continue to grow and service more of the local community, we are again on the lookout for our next fabulous Physiotherapist and other allied health professionals; So if you know of someone who would be great fit for our team send them our way!
Our Tablelands Physio Family are our best source to find awesome people to join us, as you know how we work, our culture and generalised fun and craziness. We thank you in advance for all your help!!.
Don’t forget if you are having trouble getting out and about to do the things you love and playing your best sport, we have many health professionals from different areas to help you achieve your health goals.
Stay warm and keep moving!
Director, Tablelands Sports & Spinal Physiotherapy