10,000 steps per day and its benefits

The number 10,000 originated as an arbitrary number with nil science backing it – to start. Now, the science is behind getting your 10,000 steps per day, and its benefits are brilliant. Continue reading “10,000 steps per day and its benefits”

+ Coffee on a calendar

Goal setting – 80% method

If you have set goals before with a health professional, chances are you have heard of the S.M.A.R.T. method to ensure adequate goal setting. I love this method as it gives you a plan rather than just a dream. Regardless of how you set goals, the 80% achievement rule is one way to determine if your goal setting method is working. Continue reading “Goal setting – 80% method”


Osteoporosis and Exercise

Osteoporosis is when the bones are weaker than desired. Bone Mineral Density is a rating of bone strength. Bone mineral density tests are completed like an x-ray, to assess bone strength and risk of future fractures. The picture taken is compared to normative data (other people of the same age and gender). Osteoporosis can be halted and even reversed through exercise. Continue reading “Osteoporosis and Exercise”


Polycystic Ovary Syndrome (PCOS) and Exercise

Polycystic ovary syndrome affects 5-10% of 18-44-year-old females. An exercise physiologist is commonly sought for advice regarding exercise in relation to Polycystic ovary syndrome and related health conditions. I want to discuss exercise and its benefits related to a PCOS diagnosis. Continue reading “Polycystic Ovary Syndrome (PCOS) and Exercise”


Hypertension and Exercise

In 2017-18, one in every 10 Australians reporting having high blood pressure, otherwise known as hypertension. Hypertension put simply, is an increase of forces in the artery walls. Both genetic and lifestyle factors can influence the risk of diagnosis. Here, we are going to discuss hypertension and how to start an exercise program.

You cannot change who you are, but these can increase your risk of high blood pressure:

  • A family history of blood pressure.
  • Age. Because as we age, our blood vessels (like our skin) lose some of their elastic properties.
  • Gender. Females are less likely to be diagnosed with hypertension (below the age of 64, once you’re above 65, the gender gap reduces).
  • Race. Australia’s first nation and Torres Strait Islander populations along with African Americans are at increased risk in comparison to Caucasian peoples.
  • Being diagnosed with Chronic Kidney Disease.

Some things that we can influence include:

  • Undertaking weekly physical activity, meeting the guidelines for your age and health factors – For most people, this is 30-minutes, 5 days of the week.
  • Dietary choices – reduce salt intake (these are often hidden in processed foods if you don’t think you have a high sodium diet).
  • Increased fat mass, having a BMI >25.
  • Increased alcohol intake.
  • You have a diagnosis of sleep apnoea, high cholesterol, or diabetes. If you are on medication for any of these conditions, they are still a factor.
  • Smoking tobacco.
  • Stress, here, we are talking about long-term, excessive stressors. This can be financial, emotional or those that lead to a negative change in sleep or daily movement.

We know exercise is a great way to manage hypertension. Unfortunately, positive changes in your blood pressure do not happen overnight but with sustained lifestyle changes. 

Okay, so how much exercise and what type?

30-minutes of exercise on five days of the week of moderate-intensity aerobic exercise, including two days of resistance exercise
30-minutes of exercise on three days of the week of vigorous-intensity exercise plus two days of resistance exercise.

What is “moderate-intensity”? 
A rating of 12-13 on a Borg RPE scale, this might be through walking, cycling, swimming, or dancing.

What is “vigorous-intensity”?
A rating of 14-16 on a Borg RPE scale. This can be undertaken via a range of movement methods, such as through HIIT (using weights, cardio or a mixture), running, competitive sport, boxing, or dancing.

Now, break down the resistance exercise sessions
Completed on non-consecutive days of the week. 8-10 exercises focusing on large muscle groups and movements.

Starting an exercise program after being recently diagnosed can be easily monitored by a professional if this is something of concern. Find a local AEP (Exercise Physiologist) to help kick off your journey to a healthier self!


Working from home – desk set up

If you have started working from home like so many millions of people around the world secondary to the COVID-19 pandemic, you have probably had to set up a desk in your home. Having an ergonomically sound station to base yourself on is super important. Here are some tips. Continue reading “Working from home – desk set up”


Tennis Elbow – Part 2

If you are here, I am assuming you have read the previous blog on tennis elbow, also known as lateral epicondylitis and here to read part 2. Your symptoms have been reduced, or those exercises previously mentioned are too easy, and you are now ready to take the next step. Continue reading “Tennis Elbow – Part 2”