In the journey toward mental wellness, one crucial but often undervalued element stands out: exercise. It's more than a physical health booster; it's a vital component in managing and improving mental health. Today, we're focusing on how regular, moderate exercise can significantly benefit mental well-being, especially for our veterans in the Gold Coast region.
The Link Between Exercise and Mental Health The relationship between exercise and mental health is profound. Engaging in physical activity triggers the release of endorphins, our body's natural mood elevators. However, the impact of exercise on mental health extends far beyond the temporary euphoria of an endorphin rush. Regular physical activity can help in combating depression and anxiety, reducing stress, improving self-esteem, and enhancing cognitive function. A Veteran's Journey to Wellness For veterans, who often face unique mental health challenges, including PTSD, depression, and anxiety, the impact of regular exercise can be particularly significant. Establishing a routine in physical activity provides not only a sense of purpose and structure but also a positive outlet for managing the complexities of mental health conditions. The Power of Moderate Exercise When it comes to mental health, consistency in exercise is more crucial than intensity. Moderate activities like brisk walking, cycling, swimming, or yoga, when done regularly, can be more beneficial than sporadic, intense workouts. The goal is to incorporate exercise into one’s lifestyle in a sustainable and enjoyable way. Exercise as a Social Connector Beyond the individual benefits, exercise can serve as a social catalyst, helping to forge connections and combat loneliness, which is particularly prevalent among veterans. Engaging in group fitness activities or community sports can offer invaluable social support and a sense of belonging. A Comprehensive Approach to Mental Health It's important to remember that exercise is just one aspect of a comprehensive approach to mental wellness. A balanced diet, sufficient sleep, and, when necessary, professional mental health support, are all critical components of a holistic health strategy. We Want to Hear From You Your experiences and insights about the role of exercise in mental health are invaluable. Whether you're a veteran who has found solace in physical activity or someone who's experienced the mental health benefits of exercise, your story can inspire and motivate others.
2 Comments
As an Accredited Exercise Physiologist in Australia, I've seen the positive impact of exercise physiology for individuals with disabilities. The National Disability Insurance Scheme (NDIS) acknowledges this, providing support for those who might benefit from tailored exercise programs. In this blog, we're going to look at how exercise physiology within the NDIS framework can help enhance the quality of life for its participants.
What is Exercise Physiology? Exercise physiology is an evidence-based practice focusing on the design and delivery of exercise and lifestyle programs for people with chronic medical conditions, injuries, or disabilities. As accredited professionals, exercise physiologists are equipped to understand the unique physical needs and challenges faced by individuals with disabilities. The NDIS and Exercise Physiology The NDIS provides support to Australians with a permanent and significant disability, ensuring they get the necessary services and supports, including access to exercise physiology. This inclusion highlights the recognition of physical activity as a crucial component in managing and improving health conditions. Benefits of Exercise Physiology for NDIS Participants Improved Physical Health: Tailored exercise programs can help in managing pain, improving muscle strength, enhancing cardiovascular fitness, and increasing mobility. Mental Health Benefits: Regular physical activity is known to reduce symptoms of depression and anxiety, boosting overall mental wellbeing. Increased Independence: By improving strength and function, participants can enjoy greater independence in their daily activities. Chronic Disease Management: Exercise physiology plays a key role in managing conditions like diabetes, obesity, and cardiovascular disease, which are prevalent among individuals with disabilities. Personalised Care: Exercise programs are custom-designed to suit individual needs, abilities, and goals, making them more effective and enjoyable. The integration of exercise physiology into NDIS care plans opens a world of possibilities for individuals with disabilities. It's not just about fitness; it’s about enhancing overall quality of life, fostering independence, and managing health conditions more effectively. As we continue to see positive outcomes in our clients, the value of exercise physiology in the realm of disability care becomes increasingly clear. Are you an NDIS participant looking to improve your health and wellness? Contact us to learn how an individualised exercise physiology program can benefit you. Are you looking to gain better control over your diabetes and improve your overall health? As an accredited exercise physiologist and credentialed diabetes educator, I am excited to introduce our 8-week group program specifically designed for individuals with diabetes. This program combines expert guidance, peer support, and tailored exercise regimes to empower you in your diabetes management journey.
Why a Group Program? Shared Experiences and Support: One of the most significant advantages of a group program is the opportunity to meet others facing similar challenges. This shared experience fosters a supportive community where participants can encourage and learn from each other. Professional Guidance: As a qualified exercise physiologist and diabetes educator, I provide expert advice and tailor exercises to suit your individual health needs. This ensures that you get the most out of every session, safely and effectively. Structured and Goal-Oriented: The 8-week program is meticulously structured to cover all aspects of diabetes management, including diet, exercise, and lifestyle modifications. Setting short-term goals keeps you motivated and focused throughout the program. Benefits of Our 8-Week Diabetes Group Program: Improved Blood Sugar Control: Regular physical activity and a balanced diet are key to managing blood glucose levels. This program will help you establish and maintain healthy habits that contribute to better blood sugar control. Increased Physical Fitness: Exercise is a cornerstone of diabetes management. Our program includes a variety of physical activities tailored to your fitness level, improving your strength, endurance, and flexibility. Weight Management: Achieving and maintaining a healthy weight is crucial for managing diabetes. Our program provides guidance on balanced eating and regular exercise to help you reach your weight goals. Enhanced Mental Well-being: Group settings provide emotional support and can significantly improve your mental well-being. Engaging with peers who understand your struggles can be incredibly empowering. Education and Empowerment: Knowledge is power, especially when it comes to managing a chronic condition like diabetes. Our program educates you about your condition, treatment options, and how to handle day-to-day challenges. Program Details: Ready to take control of your diabetes and make lasting changes to your health and lifestyle? Join our 8-week group program and embark on a journey to better health with expert guidance and the support of a community that understands your challenges. Living with diabetes can be challenging, but you don't have to navigate it alone. The National Diabetes Services Scheme (NDSS) is an initiative of the Australian Government, administered by Diabetes Australia, which offers support to people living with diabetes. As a credentialed diabetes educator, I've seen firsthand how joining the NDSS can significantly enhance the quality of life for individuals with diabetes. In this post, we'll explore the benefits of the NDSS and how a diabetes educator can guide you through the sign-up process.
The Benefits of Joining the NDSS:
Remember, managing diabetes effectively is a team effort, and with the NDSS and a diabetes educator by your side, you're setting yourself up for success. If you're living with diabetes and haven't yet joined the NDSS, or if you need assistance in managing your diabetes, feel free to reach out. Let's work together to make your diabetes management journey a positive and empowering experience. Resistance training is a popular and effective method for building muscle mass, strength, and endurance. One widely debated topic among fitness enthusiasts and professionals is whether training to failure, or the point at which a person can no longer complete a repetition with proper form, is beneficial or detrimental to overall progress. Research suggests that training past failure may yield diminishing returns in terms of muscle growth and strength gains.
Training to failure has been a common practice in resistance training, with proponents claiming that it maximizes muscle fiber activation, leading to increased muscle growth (Schoenfeld et al., 2017). However, recent evidence shows that training to failure may not be necessary for optimal results and can even be counterproductive in certain situations. A study by Sampson and Groeller (2016) found that training to failure resulted in greater muscle activation, but not necessarily greater muscle growth. They observed that participants who trained to failure experienced a greater increase in muscle activation but only marginal increases in muscle size compared to those who did not train to failure. Another study by Davies et al. (2016) demonstrated that training to failure might even impair strength gains. Participants who trained to failure experienced a significant decrease in their one-repetition maximum (1RM) compared to those who did not train to failure. The researchers concluded that training to failure could lead to excessive muscle damage and impair the recovery process, negatively affecting subsequent training sessions. Training past failure can also increase the risk of injury due to poor form and muscle fatigue (Willardson, 2007). When pushing past the point of failure, a person is more likely to compromise proper exercise technique, which may lead to acute or chronic injuries. In conclusion, while training to failure may provide some short-term benefits in terms of muscle activation, the potential risks and diminishing returns on muscle growth and strength gains suggest that it may not be an optimal approach for long-term progress. Instead, a balanced approach that incorporates progressive overload, adequate rest, and proper exercise technique is more likely to yield sustainable gains in muscle mass and strength. Davies, T., Orr, R., Halaki, M., & Hackett, D. (2016). Effect of training leading to repetition failure on muscular strength: a systematic review and meta-analysis. Sports Medicine, 46(4), 487-502. https://doi.org/10.1007/s40279-015-0451-3 Sampson, J. A., & Groeller, H. (2016). Is repetition failure critical for the development of muscle hypertrophy and strength? Scandinavian Journal of Medicine & Science in Sports, 26(4), 375-383. https://doi.org/10.1111/sms.12445 Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082. https://doi.org/10.1080/02640414.2016.1210197 Willardson, J. M. (2007). The application of training to failure in periodized multiple-set resistance exercise programs. Journal of Strength and Conditioning Research, 21(2), 628-631. https://doi.org/10.1519/R-20496.1 In recent years, Time in Range (TIR) has emerged as a valuable metric for diabetes management, complementing the traditional HbA1c measurement. TIR refers to the percentage of time a person with diabetes spends within their target blood glucose range (Bergenstal et al., 2019). It provides a more detailed insight into blood glucose variations throughout the day, allowing for a better understanding of an individual's glycemic control.
HbA1c has been the gold standard for assessing long-term glycemic control for decades. It measures the average blood glucose level over the past two to three months, providing a single value to guide treatment decisions (American Diabetes Association, 2021). However, HbA1c does not account for daily fluctuations in blood glucose levels or provide information about hypoglycemia or hyperglycemia events. With advances in continuous glucose monitoring (CGM) technology, TIR has become more accessible and practical for diabetes management. CGM devices track blood glucose levels throughout the day, offering a wealth of data to inform treatment adjustments (Battelino et al., 2019). By focusing on TIR, healthcare providers can tailor interventions to reduce both high and low blood glucose events and improve overall glycemic control. Research has demonstrated the clinical benefits of using TIR alongside HbA1c. A study by Beck et al. (2019) found that higher TIR was associated with reduced risks of diabetes-related complications, such as retinopathy and nephropathy. Moreover, TIR provides real-time feedback, empowering individuals with diabetes to make immediate lifestyle and treatment adjustments to optimize their blood glucose control (Bergenstal et al., 2019). In conclusion, Time in Range has emerged as a valuable addition to HbA1c for diabetes management. By leveraging continuous glucose monitoring data, TIR provides a more comprehensive understanding of an individual's glycemic control, leading to better health outcomes and improved quality of life for people with diabetes. American Diabetes Association. (2021). 6. Glycemic targets: Standards of Medical Care in Diabetes—2021. Diabetes Care, 44(Supplement 1), S73-S84. https://doi.org/10.2337/dc21-S006 Battelino, T., Danne, T., Bergenstal, R. M., Amiel, S. A., Beck, R., Biester, T., ... & Close, K. L. (2019). Clinical targets for continuous glucose monitoring data interpretation: Recommendations from the international consensus on time in range. Diabetes Care, 42(8), 1593-1603. https://doi.org/10.2337/dci19-0028 Beck, R. W., Bergenstal, R. M., Riddlesworth, T. D., Kollman, C., Li, Z., Brown, A. S., & Close, K. L. (2019). Validation of time in range as an outcome measure for diabetes clinical trials. Diabetes Care, 42(3), 400-405. https://doi.org/10.2337/dc18-1444 Bergenstal, R. M., Beck, R. W., Close, K. L., Grunberger, G., Sacks, D. B., Kowalski, A., ... & Heinemann, L. (2019). Glucose management indicator (GMI): A new term for estimating A1C from continuous glucose monitoring. Diabetes Care, 42(11), 2271-2280. https://doi.org/10. |
MichaelPassionate allied health expert, specialising in diabetes education & exercise. ArchivesCategories |