Conditioning for Life: How Exercise Physiology Enhances Long-Term Well-Being

In today's blog post by Lily Beechey, we will be delving into the realm of health and wellness, exploring how the guidance of an Exercise Physiologist becomes a beacon towards long-term well-being. Beyond the realms of conventional fitness, these professionals delve into the intricate science of the body in motion, crafting personalised journeys that extend far beyond the confines of a single workout. Let's unravel how the expertise of an exercise physiologist becomes a cornerstone for a lifetime of holistic health. 

The Exercise Physiologist Advantage 

Tailored Wellness Plans: 

An Exercise Physiologist isn't just a fitness instructor; they are navigators of wellness. Through comprehensive assessments and an in-depth understanding of your physiology, Exercise Physiologists design individualised wellness plans that align with your unique needs, goals and health considerations. 

Continuous Monitoring and Adjustment: 

Unlike generic workout programs, Exercise Physiologists provide ongoing support. Regular assessments and adjustments to your fitness plan ensure that it evolves with you, adapting to changes in your health, lifestyle and fitness levels. 

Educational Empowerment: 

One of the unique strengths of Exercise Physiologists lies in their commitment to education. By imparting knowledge about the intricacies of exercise and its impact on the body, they empower individuals to make informed decisions about their health, fostering a sense of ownership over their well-being. 

Unlocking the Benefits of Exercise Physiology 

Sustainable Fitness Habits: 

Guided by an Exercise Physiologist, individuals cultivate sustainable fitness habits that transcend short-term goals. This shift from sporadic workouts to a consistent, tailored routine lays the groundwork for a lifelong commitment to health. 

Injury Prevention and Resilience: 

Exercise physiologists specialise in injury prevention. By identifying and addressing imbalances, weaknesses and potential risk factors, they guide clients in building resilience, ensuring a future free from the setbacks of injuries. 

Optimising Aging Processes: 

Collaborating with an Exercise Physiologist facilitates the optimisation of the aging process. Tailored exercise plans support cognitive function, maintain bone density and enhance cardiovascular health, enabling individuals to age with vitality and grace. 

Chronic Disease Management: 

For those managing chronic conditions, Exercise Physiology becomes a crucial ally. Integrating exercise into the treatment plan, under the guidance of a professional, enhances overall health and contributes to the effective management of various chronic diseases. 

Enhanced Mental Well-Being: 

Exercise is a powerful tool for mental well-being and exercise physiologists understand this connection deeply. Beyond the physical benefits, their guidance promotes mental resilience, stress reduction and a positive mindset that extends well beyond the confines of a workout session. 

Your Journey to Lifelong Well-Being 

Embracing the expertise of an exercise physiologist marks the beginning of a transformative journey towards lifelong well-being. Beyond the initial sessions, beyond the sweat and exertion, lies a future where health is not just a goal but a sustained reality. 

Are you ready to embark on a personalised wellness journey? If you seek expertise and guidance tailored to your unique needs, then you're in the right place. Exercise Physiologist Lily Beechey will be offering her services at Reload Physio starting from early January 2024. Whether you're aiming to manage chronic conditions, prevent injuries, optimise your fitness, or simply enhance your overall well-being, Lily is here to guide you. 

GLA:D - A Better Alternative for Hip and Knee Arthritis

Osteoarthritis of the hip and knee is one of Australia’s leading causes of physical pain and functional limitations. It may start of as a niggle, and if you’re one of the fortunate ones it can stay that way. In others it can become a debilitating condition, keeping you from people and things that you love. A common perception is that a joint replacement is the end result. But what if I told you that there’s a proven alternative? Where should you go when the aches and pains start calling?

“If something hurts, it is causing damage right?” Wrong.

“I’ve been told it’s bone-on-bone… that can’t be good can it?” That’s a common misunderstanding.

“Is surgery my only hope now?” No.

One of the biggest issues facing sufferers of osteoarthritis (OA) is the confusion about what it is, and how to best manage it. There’s conflicting information everywhere, on the internet, TV shows, drug companies, well-intended health care professionals, and old wives’ tales that dominate the schooling around OA. Physiotherapists, doctors and researchers have a BIG job on their hands to help re-educate the public on the best management of OA.

Osteoarthritis is a type of arthritis that affects a joint including the bones, cartilage, ligaments and surrounding muscles. It is often described as a wear and tear issue but is better described as a joint that is ‘working overtime’ trying to repair itself compared to others.

The GLA:D Research (Good Life with Osteoarthritis in Denmark) found that medication, rest, massage, and surgery were NOT the first line treatment methods for hip and knee OA.

Mind blown.

The best results shown to treat hip and knee arthritis as a first line defence goes like this:

• Functional strengthening – targeting key muscle groups at the right dosage for every person.

• Education – about arthritis, it’s symptoms and best management (you’re currently reading a big chunk of it, winning).

• Weight loss – even losing a little can make a big difference. We are here to support you.

What do you mean by functional strengthening?

No, it does not mean getting bigger biceps, or tree trunks for thighs.

Functional strengthening targets essential muscles in a way that mimics daily activities or tasks. For example, getting up off a chair, and walking up and down stairs. Even doing some time on a stationary bike can be helpful to build cardiovascular fitness, and build strength that benefit arthritic hips and knees.

View fullsize

It helps to improve your ability to control movements to lead a healthy active life. Often, due to pain or stiffness moving well can be lost, making symptoms worse than what they need to be. The GLA:D program aims to help restore this movement!

The GLA:D Program Results speak for themselves

There are over 50 randomised controlled trials (a very good source of evidence) that have been proven that exercise is effective for arthritis of the hip and knee. Unfortunately, there as inconsistency with how the researchers described the actual exercises, and what the long-term benefits were. That’s when the GLA:D program was started to solve these mysteries. They came up with standardised exercises that were delivered by physiotherapists with specialised training, and measured in a consistent way!

They found that best results were obtained with an exercise program that lasts a minimum of six weeks. Each exercise session is an hour long and performed twice per week. Sessions need to include the key exercises to improve strength, movement quality and confidence in your hip or knee. Education is the cherry on top and can’t be left out.

As time goes on the evidence only gets stronger, as more and more physiotherapists and researchers expand the program across the globe. They are now using the data to help inform policy makers and to educate health professionals and the wider community. Wives’ tales will be no more.

The proof is in the pudding. With the data of 18,000 + patients, the results speak for themselves.

A year after starting the GLA:D program OA sufferers reported:

• A 32% reduction in pain (that’s pretty big for a chronic injury)

• Decreased use of medication

• Less sick leave was taken

• They got stronger

• High satisfaction scores

Reload Physio has been performing the GLA:D program for nearly two years and our patients have had some pretty amazing outcomes. Some have postponed their up-coming surgeries, others dusting off their well-loved hiking boots, while some reduced the need to be up throughout the night due to pain.

We have physios trained in the GLA:D program who are already implementing the world’s best functional arthritis management. If you’d like to join the growing team of Brunswick locals who’ve already found an alternative to medication and surgery, give us a call to arrange a session. Or alternatively, get in touch to find out more information.

In the meantime, have a listen to one of GLA:D’s founders, Prof Ewa Roos: https://www.youtube.com/watch?v=B2XMszQP_pY

Osteoporosis, Osteopenia - Onero Classes for your bone health

If you’re already a patient at Reload Physio you may have noticed ONERO on the class timetable. Today we further our discussion around bone health, this time focusing on an evidenced based exercise program to help increase bone density and strength. Due to current social distancing measures we discuss how we can now offer modified ‘bone health’ classes for you to do from the comfort of your own home!

Have you heard of osteoporosis or osteopenia?

Osteoporosis is common condition affecting over 1 million Aussies. It is a disease that causes our bones to become weak and brittle which results in a higher chance of a fracture (break) when we trip, stumble or topple over.  Bone is a living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.

The primary method to diagnose osteoporosis is the use of a bone density scan, which is ordered by your general practitioner (GP). The test can not only tell us if you have osteoporosis or normal bone density, but can also let us know if you are on the road to developing osteoporosis (AKA osteopenia). Osteopenia is when our bones are classified as weaker (or less dense) than normal, but not quite as weak as those with osteoporosis.

“It was after diagnosis of osteoporosis that my smart thinking GP flagged the existence of the Onero programme in 2019. I had never heard of Onero but was determined to do all I could to stay upright, to stay strong and do all I could to manage the symptoms of Osteoporosis in my spine - Ruth”

---

There are many risk factors that make us more likely to develop osteoporosis. Some we have control over, others we do not. Lets cover the ones we do NOT have control over first:

• Ladies, we are out of luck here - we are at higher risk. This is due to the reduction in oestrogen levels as we age, specifically during menopause.

• If you are older than 50.

• Having a family history of osteoporosis.

• Certain medications (for breast cancer, prostate cancer, epilepsy and some anti-depressants).

• Medical conditions, including but not limited to, thyroid disorders, coeliac disease, inflammatory bowel disease, rheumatoid arthritis, chronic liver or kidney disease.

On a positive note, things that you do HAVE control over, and can change, include:

• Low levels of physical activity

• Smoking

• Excessive alcohol intake

• Your weight (thin build or excessive weight).

• Low levels of calcium or vitamin D

I know that new year resolutions have probably been and gone, but there’s nothing like another motivating factor to get your health in check again! Especially with more time on your hands during the current COVID-19 saga.

Therefore, it is important that if you suspect that you have osteoporosis to see your GP as soon as possible. The sooner you know, the sooner we can treat the condition and start to improve your bone health together. Interventions may include improving your nutrition; taking vitamin D and calcium supplements (and don’t forget some time in the sun!), specific medications and a supervised exercise program. We can refer you to a fantastic dietitian, but our specialty is to get you moving!

Onero ™is an exercise class that is designed for clients who are catergorised as being at a higher risk of developing osteoporosis, the program is designed to reduce their chances of osteoporotic fracture by stimulating bone growth and preventing falls.

But hold on… is there any evidence to back this up?

Research demonstrates that only certain types of exercise can improve bone health. All of which are included in the Onero ™ classes! Evidence shows that the specific exercises twice a week is enough to stimulate bone growth, improve muscle strength and help to reduce the risk of falls. In fact, the original research that underpins Onero™ included only one hour of exercise a week!

In order for the program to be safe and effective for patients with OP it must be supervised by a physiotherapist who is trained and licensed in teaching the Onero™ program. At Reload Physio we have four Onero™ licenced clinicians – Marcus, Adrian, Jess and Eran.

“After an initial assessment, Onero provides a programme of gradually increasing resistance, weight bearing exercises, within in a super friendly small group environment, to build strength and physical resilience - Ruth”

Think you have frail bones and unsure if Onero™ is for you?

If you have been diagnosed with osteopenia or osteoporosis you are eligible to give it a go! But if you have FOMO you can still get involved, even if you have normal bone density. The class will also help to maintain and improve your bone health. How good?!

“I feel the difference Onero has made to me: sure I still have Osteoporosis and I must manage that lifelong, but part of that ongoing management includes continuing Onero for as long as I can get out of my front door. the investment in your body is well worth it. We need to keep out bodies strong, give Onero a go! - Ruth”

Can I still take part if I have a few other health concerns?

Absolutely! Onero™ licenced physiotherapists are trained to safely adapt and deliver the program to those with other co-morbidities so that you can safely participate with less risk of injury or fear of exacerbating existing conditions.

So there are no excuses not to work out for 40 minutes and improve your bone health while doing so.

Want to know more?

• Even with current climate we can keep you fit and healthy via our Telehealth consultations and provide you with a tailored exercise program.

• We are also live streaming modified classes online to keep you healthy - they are called Bone & Balance and you do them from the comfort of your own home. Minimal equipment is required. Please contact reception for more information.

• Alternatively, you can book in to talk to one of our clinicians during a Telehealth consultation to ask any questions that you may have about osteoporosis. To book click here.

For some light reading:

Beck BR and Weis LJ: Translating high intensity loading for osteoporosis to the real world: Two year observations from The Bone Clinic. Research to Practice Annual Scientific Meeting of Exercise and Sports Science Australia, Brisbane, Australia, 27-29 March 2018 (Winner: Practitioner Award)

Osteoporosis Australia. (2014). FAQ. Retrieved from https://www.osteoporosis.org.au/faq