What Is An Exercise Physiologist?

The short answer: A highly-skilled, highly-trained exercise professional, who will give you the exercise program you need to meet your health goals.

A healthcare provider with a university degree in movement science, an exercise physiologist (EP):

  • Has an in-depth understanding of how to exercise safely, regardless of health status
  • Is able to provide an exercise program to maximize your health and results
  • Can guide and support to you being comfortable with your body and confident in your movement

Like many other health professionals, EPs can specialise in specific areas of healthcare. Exercise programs can help manage conditions like cancer, heart disease and diabetes, neuromuscular conditions, and even mental health. A good EP will be able to work around your challenges, so instead of being overwhelmed you’re excited to get a move on. If you’re currently healthy, their exercise programs can help you get and stay fit at the level you’d like. Exercise is great medicine for pretty much everyone!
 

Exercise Physiology Helps Manage Short and Long Term Health Conditions

With greater understanding of how the body works (and sometimes doesn’t), an exercise physiologist is the right person to help you manage your health conditions. The right program will help you move and feel better, with less pain and more energy, so you get a better quality of life. Exercise physiology programs for chronic conditions are eligible for Medicare rebates too!

HealthFit Coaching specialises in exercise physiology programs for:

  • Joint and muscle pain, including lower back pain, knee pain, and shoulder and neck pain
  • Muscle and strength imbalances
  • Osteoarthritis and osteoporosis
  • Heart disease and circulatory conditions
  • Diabetes
  • Weight management

Exercise Physiology Is Great For Staying Healthy

Exercise physiology isn’t just for managing chronic disease and conditions. Many clients start training when they are healthy, and enjoy great health and fitness well into their retirement years. Your program will help you maintain easy, pain-free movement, physical strength and flexibility, and will boost your energy and happiness levels. Stay healthy and fit, feel great, love your body, and make the most of what life can offer.

Why HealthFit Programs Work So Well

Want to know the key to creating a really successful program? It’s you.

We take the time to get to know you, and get your input on how to make your program realistic and achievable. Knowing what you like to do and what you have time and energy for is key to a reasonable program that provides results. Combine this with our expertise and you get a program that fits you like a glove.


Woman walking dog in large field

What Counts As Exercise?

Working out: If you’re not in the habit, it’s not always fun to get started. Good news though! Lots of everyday activities, hobbies, and recreation can count as physical activity, which has a big impact on maintaining good cardiovascular and metabolic health, prevents and helps manage joint pains, and can help with weight loss or management, if that’s your goal. You might not get 100% of the physical benefits that a big gym session would provide, but as it turns out, it’s the small amounts of day-to-day movement that are really important, so get moving!

Incidental Exercise At Home

Vacuuming and mopping: Push, pull, push, pull – it’ll get your heart rate up. Bonus points: Swap arms halfway through to help maintain balance in left side-right side movement ability. If your back gets sore, stop, place your hands on the back of your hips, soften your knees and gently extend your back to bend backwards.

Window Washing: Will have you moving your shoulders and arms in a low-stress way you’re not used to, which is great for reducing injury risk and maintaining joint mobility. Aim to swap arms frequently to help maintain left side-right side balance (see above).

Gardening / Yard work: The most common heavy lifting of around-the-house exercise. May including lifting, carrying, and placing heavy objects, reaching or stepping in movements that are less common, and generally being on your feet all day. Like vacuuming, if you’re finding you’re stuck in a single position for a longer period, stop and give your body a break by doing the opposite of that movement.

Washing the car: Reaching, stretching, and squatting down. Keeps you moving!

Playing with the kids: Might involve running around after them – good cardio. Might involve getting down and up off the floor – good joint mobility. Might involve staying down on the floor – good opportunity to give the hips a little bit of a stretch.

Carrying kids around: Even small kids get heavy pretty quickly! Carrying the kids around adds to the cardio effect of walking and moving around, but it also create poor posture as you shift your torso and hips to carry more comfortably. Make sure you swap sides, because your body does best with equal stress and effort.

DIY home maintenance: The other heavy lifting you might do around the house, DIY work often has you moving into different positions that you might during the course of a normal day. Moving through different positions is great for maintaining flexibility and joint health, and can keep posture good and pain at bay.

Incidental Exercise At The Office

If you have an office job, you know how challenging it can be to maintain any amount of movement. Haven’t we all looked up from email to realize that we haven’t moved in three hours?

Getting coffee: Adds steps to your daily step count. Two bonuses on this: Coffee (or tea, or your beverage of choice) does actually count towards your daily hydration goals. (Even though it has a mild diuretic effect, you drink more liquid than you’ll excrete.) More hydration means more bathroom breaks, and therefore even more steps.

Fidgeting: The subconscious movement that your parents might have scolded you for actually burns calories. It will not amount to much extra, but it does count.

Taking the stairs: One of the most bang-for-buck activities you can do, as it gets your heart rate high and gives the big muscles in your legs a bit of a workout. Pro tip – Minimize knee pain risk by stepping with as much of your foot on the stair as you can.

Standing around, i.e. Serving customers, using a standing desk: Simply maintaining a standing position takes almost twice as much energy as sitting does, and can reduce stress and strain on through the front of the hips and the lower back. All standing, all the time has it’s own set of problems though, so your best bet is to alternate postures.

Get away from the desk, i.e. make your own copies, have face to face conversations: More steps, more steps, more steps. Plus, in-person conversations can be just as fast as email (and sometimes a lot clearer!).

Incidental Exercise Out and About

Going out and doing stuff makes a big difference to your levels of physical health and fitness. Why spend your free time sitting around?

Grocery shopping: Again, more steps. Walking is good! Bonus: If you’re not getting much, use a hand basket and carry your groceries for some added strength training. This goes for any sort of shopping, really.

Riding a bike: You don’t have to ride like you’re on the Tour de France to get some good for your body. Go for a cruise to help keep your legs strong and get some cardiovascular work in.

Hiking: A great way to gently challenge your joints and muscles, since the paths aren’t even and smooth. Being out in nature is an amazing way to boost your happiness quotient too.

Going for a walk: Doesn’t have to be fast, or far. There’s something about the rhythmic nature of aerobic exercise that makes it a meditation in movement, so you get some de-stress time as well as some gentle cardio work.

Playing in the pool: Fun! The pressure from the water gives your body something to work against, but it’s not so much resistance that it actually seems like work. Explains why you’re always more tired than you expect when you jump out.

Backyard games: Play with the kids. Set up teams for horseshoes or a beanbag toss. An easy game of touch football. Keep yourself on your feet and moving as much as you can. Your engagement will increase your enjoyment!

 

So, what can you plan into your day tomorrow to boost your movement time?



Diet Detective: Fad Diet or Fabulous?

It seems like there’s always a diet going around that promotes itself as the best way to lose weight, or to detox for health and more energy, or… something.

Actually, at any given time, there are always several diets claiming to be THE right way to eat. Diet plans like keto, paleo, the alkaline diet, or Whole30 are way more varied than the old school grapefruit-type diets. They are usually based around a single simple guideline, with expected results including anything from fat loss and revved metabolism to decreased inflammation, improved gut health, and overall better health.

Many of these diets can provide health benefits or support weight loss, and providing a single guideline to follow often makes it easier to stick with the plan. But the simplicity can also create complications. Dietary limitations can inadvertently decrease the intake of some essential nutrients, or allow excessive intake of others. Depending on your body’s specific needs, these diets can actually backfire – even if you see short term results.

Keto diet meal of salmon and green onions

Taking a smart approach to a new diet includes figuring out whether it’s a fad or there are established, science-based benefits. If the diet falls into the second category, you also need to figure out whether the diet will be good for you.

Is It A Fad Diet or a Fact?

There are fad diets, and fad diets – some are worse for your health than others. You can generally tell if a new diet is going to be an unhealthy fad if:

It promises dramatic, fast, extraordinary results.

My momma always told me: If it sounds too good to be true, it probably is. The truth is, if there an easy, healthy, surefire way of eating that was sustainable over the long term, no one would need a diet for weight loss or any other health reasons. While it’s tempting to think of quickly reaching your goal weight with either little effort or lots,

It centers on, or cuts out, a single type of food.

Whether suggesting you always eat it or never eat it, any diet that is wholly focused on a single type of food can lead to health problems. This single focus may mean missing out on essential nutrients, or especially if maintained over time:

Low carb diets (Atkins, Keto) focus on higher protein and fat intakes. High levels of some dietary fats are associated with higher levels of heart disease, and high protein diets can be harmful to people with kidney disease, diabetes, and other health conditions (though it’s important to note that for most health people, a high protein diet isn’t harmful).

Cutting out entire food groups can lead to the same problems: missing out on key nutrients. For example, many vegetarians become anemic because they do not eat red meat, one of the highest sources of dietary iron.

It lacks high-quality scientific evidence. Ok, most people aren’t going to go and read the original research – and that’s assuming there is some! Many diets have little or no scientific backing. It’s also not uncommon to find that the existing studies present only weak proof, or have been funded by the companies whose products are being researched. Human nature makes it hard to be impartial in these cases!

Most people will not have access to the majority of research, or may not want to wade through the scientific jargon and statistics. You’re best bet to get simple, straight answers about whether a diet has scientifically been proven effective will be to speak to a registered dietitian.

Boring plate of only vegetables for a diet meal

Dieting For Your Body

The other benefit of discussing a new diet with a registered dietitian is that they can help determine if a given diet will meet your specific needs. This is especially important in certain circumstances:

If you have an ongoing or chronic health condition. Some foods or food types may worsen health conditions. It can also be a good idea to check with your doctor if you are at high risk for a health condition or have a family history.

If you have specific physical needs. The most common example: People who exercise a lot or at high intensities have different dietary needs than those who exercise moderately or not at all. Additionally, some medical conditions require closely controlled diets in order to maintain normal physical function.

If you want to make a significant change to your eating habits. People aren’t always aware of nutrient deficiencies or potential risks caused by a high nutrient intake. Jumping into big dietary changes may inadvertently increase health risks, even if you’re trying to do the right thing by your body. So do the right thing by your body and chat to your doctor before making big changes.

Healthy balanced meal of salmon and vegetables

The Real Winner

In the end, the best diet comes down to the diet that works for you.

That means one that helps you feel and look the way you really want to, and that your body thrives on. Many of the most popular diets may not be harmful over a short period of time, but the existing research has generally shown that they aren’t much more effective than a general plan of healthy eating and most people end up regaining the weight they lost once back into their regular eating patterns.

Given all this, it seems like the real winner might be making fresh choices. Eat lots of fruit and vegetables. Eat lean proteins (poultry, fish, lean red meat, eggs, and dairy). Eat your healthy fats in small doses (nuts and seeds, avocado, olive and flax oils, just to name a few). Eat less than you think you might need. And enjoy it!


Three Easy Ways To Drink More Water

Want to drink more water? We all have the best intentions when it comes to staying hydrated, but for such a simple task, it can still be tough to keep up with. It doesn’t have to be though. Try one of two of these simple options and keep your body happy.

Start The Day Right

Are you a coffee or tea drinker? (I am a coffee drinker. A lot of coffee.) While you’re waiting for the kettle to boil or the coffee to brew, get yourself a glass of water. Drink at least some of it while you wait. Make it interesting if you want: I drink mine warm, sometimes with lemon. I hear I’m weird like that.

Use A Straw

For whatever reason, it’s way easier and faster to drink a lot of water (or anything) through a straw. Invest in a plastic tumbler with a straw and keep it full and nearby. You’ll be amazing how often you’ll need to fill it up. Bonus: Most of those cups are double walled, so your cold drinks stay cold.

Stick With Small Glasses

Think a bigger glass will help you drink more? Well, it might, but it also might not. One of the biggest truths in the health and fitness industry: Success breeds success. Drink one small glass and it’s easier to drink another. Drink several glasses today, and you’ll be more likely to tomorrow. String together a few days and you’re well on your way to a great habit.

Looking for practical ways to improve your health and fitness? Four weeks can change your next forty years. Spend some time with a HealthFit health coach and find out just how healthy you can get. Find out more.


A fast healthy lunch of Asian soba noodle salad or soup with chicken and vegetables

Veggie and Soba Noodle Salad

This never lasts more than a day at my house.

It’s so good, and as a two-for-one recipe for lunch, dinner, or even breakfast, it’s really versatile. You can make this into a cold salad (perfect summer recipe) or a hot soup (perfect winter recipe). It’s also easy and fast. I go overboard on veggies, which means more prep time, and I can still have it ready in about 10 minutes.

Soba noodles definitely do not fit into a wholly low-carb diet, but carbs are not the enemy. If you prefer to keep your diet low-carb, substitute zucchini noodles (or “zoodles”) for the original soba noodles. To make gluten-free, also substitute tamari for the soy sauce.

 

Soba Noodle Salad/Soup – Per serving

90g/3 oz soba noodles

1/3 – 1/2 cup each of at least four of the following:

  • Thinly sliced red or yellow capsicum or bell pepper
  • Thinly sliced cucumber
  • Snow peas, sliced diagonally
  • Grated carrot
  • Grated zucchini
  • Thinly sliced red or green cabbage
  • Bean sprouts
  • Spring onions

One small chicken breast, thinly sliced

Dressing – Makes enough for four servings

2 tablespoons soy sauce

2 tablespoons rice wine vinegar

Juice of 1/2 a small orange

Zest and juice of one lime

1/2 teaspoon sugar

1 clove garlic, minced

1 coin-sized round of ginger

1 tablespoon sesame oil

For soup:

2-3 cups chicken stock

 

Make dressing by combining all ingredients and mixing well.

Tip: To easily mix salad dressings really well, keep an old glass jam jar with a tight fitting lid. Place all dressing ingredients in the jar, tightly close the lid, and shake well. 

Chop desired vegetables and chicken, and then cook noodles according to package directions. Combine all ingredients in a large bowl with 1/4 of the dressing, and combine well. For soup, add desired amount of warm chicken stock.

Watch it disappear!

For low-carb, substitute zucchini noodles.

For gluten free, substitute rice or zucchini noodles and tamari.

 

Tried it? Share your review in the comments!


Cartoon of two people sitting down having a conversation

Why Healthcare Is Like Dating

You’re looking for someone to care about you, enough so that they want the best for you.

Could be dating, could be finding a new healthcare provider. Whether going well or not, these two situations have a lot of similarities. They boil down to some base questions:

Are you meeting the right kind of person?

In dating, you want to meet someone that you have something in common with.

In healthcare, you want to meet a provider that has training “in common” with your condition. A doctor for illnesses, a dietician for nutritional advice, a massage therapist and exercise physiologist for muscle imbalance and injury prevention – the list could go on and on.

Are you meeting them at the right time?

I recently had a client come in with debilitating back pain. She could hardly move. She’d already been to the physiotherapist, who had given her some exercises to increase her core strength (the right solution, long term)… that she couldn’t do, because she could hardly move. What she needed was the right type of healthcare for her present condition – in this case, remedial massage to relieve the muscle spasm and allow the exercises to work. For the most effective and efficient outcome, you need the right healthcare at the right time.

Do you like them?

In healthcare and dating, there are many fish in the sea. Your doctor, exercise physiologist, dietician, remedial massage therapist, physiotherapist, etc. has approximately the same training as all the others in their field. But, as with dating, just because a person meets basic criteria doesn’t mean that you have to stick with them. Better healthcare happens when you have good communication, and good communication happens when you connect with people. Look for someone who listens to you, asks good questions about how you feel, wants your input, looks to make you a part of the solution, and is nice to you!

(And just like dating, when you find a good one, hang onto them!)


Walking along coronation drive in Brisbane

Is Walking Worth It?

With the popularity of high intensity workouts like Crossfit, F45, or bootcamps, it might seem like going for a walk isn’t much of a workout at all. If you’re looking to increase your fitness and improve your health, is it worth your time?

Actually, yes – especially if you are interested in health benefits more than getting lean and ripped.

Going for a brisk walk is moderate intensity exercise for most people, and can even count as vigorous exercise if you aren’t normally active. A meta-analysis (a research paper pooling and organizing other research to better understand and apply results) reviewing 32 studies has shown that a brisk walk at least a few times per week will improve your health. Significant improvements in aerobic fitness were found, as well as decreased BMI, body weight, body fat percentage, and measurements of waist circumference – all of which are strongly linked to high risk of cardiovascular disease. Blood pressure also showed a significant decrease following a program of regular walking.

So what?

The benefits of weight loss and lower body fat are well-discussed: Decreased risk of cardiovascular disease, Type 2 diabetes, high blood pressure, and other chronic health conditions. But those are things that may or may not happen in the future. What about right now?

While the health and fitness improvements found in the reviewed studies weren’t so great that the participants ended up with six-pack abs, the average increase in fitness was about 10%. This is enough to make a noticeable difference in how easily you can manage to do daily tasks, or how much energy and stamina you might have to get through a busy day. This means that by the time you get to kick back and watch some TV before heading to bed, you’ll actually get to watch the entire episode of your favorite show, rather than falling asleep on the sofa. Overall, better fitness means more energy for the day to day things that matter to you, which in turn means a better quality of life.

These benefits improvements took place in as little as eight weeks of regular walking, with the most people in the studies walking 30 minutes, three to five times per week as part of an organized program. You don’t have to “start exercising” to make walking worthwhile though. A few 8-10 minute walks per day can give the same benefits as a single 30-minute session, which in real life might mean walking around the block in the morning and evening. (An additional benefit of “starting small” is that often you just need a nudge to get going. It’s easy to extend once you’ve gotten out the door – or onto the treadmill.)

Lastly, it’s helpful to remember that health and fitness improvements aren’t all-or-nothing. Instead, they happen on a continuum, and in fact any movement has a positive impact on your fitness levels and health risks, and therefore your quality of life. It doesn’t have to be high intensity to be worthwhile; your own brisk walking pace will be just fine. So whether you have five minutes to spare, or fifty, it’s all worth doing – what are you waiting for?

 

More Information
Murtagh, E. M., Nichols, L., Mohammed, M. A., Holder, R., Nevill, A. M., & Murphy, M. H. (2015). The effect of walking on risk factors for cardiovascular disease: An updated systematic review and meta-analysis of randomised control trials. Preventive Medicine, 72, 34-43. doi:10.1016/j.ypmed.2014.12.041
Phys. Act. Guidel. Advis. Comm. 2008Physical Activity Guidelines Advisory Committee Report: 2008Washington, DCUS Dep. Health Hum. Serv. http://www.health.gov/paguidelines/Report/pdf/CommitteeReport.pdf

Brain-Boosting Exercise

Exercise 101:  It builds muscle, and increases fitness, and can make life a little easier – and not just physically!

It’s well known that exercise and physical activity helps you maintain good physical health. Did you know that exercise is good for your mental health too? Maybe you’ve heard that it’s a primary treatment recommendation for depression, or heard a friend describe getting a mental boost from a workout. Maybe you’ve had the really strong “I FEEL GREAT” feelings after you’re done. But where does that boost come from?

exercise fun

While these “feel-good” feelings are stimulated by exercise, their actual source is in the brain itself. During times of stress, which is how the body perceives exercise, the brain releases endorphins, a type of hormone that we commonly associated with a rush of euphoria. These hormones help block any pain signals that the stress might be causing, as a preventative measure of sorts.

They also make you feel damn good. As above, endorphins create feelings of euphoria – they are chemically similar to morphine! – and can increase positive thoughts and feelings. The “endorphin effect” can be both immediate and (with regular exercise) long-lasting. My first-hand experience with post-workout elation and exhilaration has made me a strong supporter of exercise as a useful element of treatment for depression and anxiety, both of which have popped up in my life. And there’s growing support that exercise can play a role in treatment and prevention of other mental illnesses, including helping to manage physical health challenges that can sometimes occur alongside.

It’s not just about feeling good, though. Long-term mental health can also get a boost from exercise. During times of stress, the brain releases another biochemical protein: brain derived neurotrophic factor (BDNF). This protein protects brain cells and their connections with each other, called synapses, which in turn helps improve brain cell signaling and can reverse cell damage. Improved connections between brain circuits mean improved memory, attention span, and processing speed. In some studies, increased levels of BDNF have actually been shown to have a reparative effect, and may eventually help us restore learning abilities and memory. Even low-key or modest levels of exercise, like going for a walk every day, have been show to produce BDNF-related improvements.

Neurons

The protective effects of BDNF extend throughout life. Many studies of brain health in older adults have shown that people who were more physically active earlier in life were less likely to develop degenerative brain diseases such as Alzheimer’s disease or dementia. In the early stages of these diseases, people can also benefit from exercise: the aforementioned walk can help prevent disease progression. We tend to produce less BDNF as we age. Given the benefits, it makes sense to get moving regardless of current age or mental health.

Biochemicals aside, exercise actually benefits the brain in some of the same ways that it benefits the rest of our body. The blood vessels in our brains are very small, but still susceptible to the same types of damage as any of our other blood vessels. A stroke is one of the most common types of cardiovascular disease, and is the brain equivalent of a heart attack. While large strokes are usually quickly noticeable, small ones may occur without your knowledge. Tiny blockages leading to potentially unnoticeable mini-strokes can damage small areas of the brain and may lead to long-term mental health decline. You can vastly decrease your risks though: Your brain’s blood vessels are positively affected by exercise – the same way as the rest of your blood vessels throughout your body. Good blood vessel health (also called vascular health) also means optimal blood flow to the brain, and with it, optimal delivery of nutrients and oxygen. Sounds like a good idea to keep those channels open!


One skillet cauliflower hash with red peppers ready for a healthy breakfast

Cauliflower Hash

Hash is traditionally a dish of meat and chopped potatoes. This spin on it is vegetarian and low-carb, but no less tasty! Cauliflower is substituted for the potatoes and the umami flavor that the meat traditionally provides comes from a dose of parmesan cheese. If you like a bit of spice, a sprinkle of chili powder or chili flakes add a pleasant heat, though if spicy is not your thing, you won’t miss them either!

This is great for an easy, healthy dinner, but works equally well as a healthy breakfast, giving you an alternative to the more usual breakfast foods that are basically dessert in disguise. Up the protein by topping with an egg or two – the runny yolk makes a delicious sauce and you get a delicious, filling dinner that won’t leave you feeling anything but great.

 

Cauliflower Hash

  • 1 small-medium carrot
  • 1 stalk celery
  • 1 med-large brown/yellow or sweet onion
  • 2 cloves of garlic, minced
  • 1/2 large head of cauliflower
  • 1 large red bell pepper or capsicum
  • 1/2 tsp salt
  • ground pepper
  • 2 tsp each dried thyme and oregano
  • Grated parmesan cheese, to serve
  • Optional to serve: Chili powder or flakes

Grate or finely dice the carrot, and chop the celery and onion. Spray a large pan with oil (if not using non-stick) and cook carrot, celery, onion, and garlic over medium-high heat, stirring frequently to prevent burning.

While the other vegetables are cooking, break cauliflower into smaller heads and then chop into smallish pieces. Add to pan when vegetable mix is starting to soften, and continue to stir frequently. Deglaze the pan with water as needed (see note).

Chop the bell pepper/capsicum and add to pan when vegetable mix is starting to turn golden brown, and cook for another 3-5 minutes.

Sprinkle over salt, pepper, thyme and oregano, and mix through. Serve sprinkled with grated parmesan and chili, if desired, and an egg or two.

 

NoteDeglazing is a wonderful way of adding more flavor to a dish without adding any extra ingredients, and also helps keep your food from scorching. Learn how to deglaze a pan here (and you’ll also learn more about why and how it maximizes taste).