How to stay or become motivated to exercise?

[vc_row][vc_column][vc_single_image image=”2544″ img_size=”large” alignment=”center”][vc_column_text]Correct me if I’m wrong but I think it safe to say that almost everyone has had those days where you can’t find the  motivation to do anything; whether its going to work, doing the house work or a common one – exercising.

In today’s day and age with every one being so busy with life, usually exercise is the first activity to be lost. I know personally there have been many times when I’ve gotten home from a busy day at work and have wanted to skip my daily exercise routine. Some days I have skipped it only to regret it later but on the days I push myself and dig deep I always feel so much better for it! But in saying this you should always listen to your body, so if you’re having a day where your body is too tired to exercise or mentally you feel too fatigued then maybe a rest day is for you (as long as this doesn’t happen everyday).

We all know how good exercise is for us and how good it can make us feel, so why should it be the first to go when life gets busy and tough. Exercise should be an essential part of life as it can help;

  • Reduce stress
  • Improve your mood
  • Help with weight loss or weight maintenance
  • Maintain strong healthy muscles and bones
  • Boost energy levels
  • Reduce the risk of chronic disease
  • Skin health
  • Improve sleep quality
  • Reduce chronic pain 

The list goes on… that’s why we as physiotherapists strive to motivate and empower all clients and individuals to participate in regular physical activity. Below I am going to provide some tips on how to achieve this!

Find the right exercise for you

Not everyone is going to enjoy the same exercise so it’s important that you find the right one for you. Exercise doesn’t have to be sport or running, it can be anything that elevates your heart rate. If you’re someone who hasn’t found the right one then why not go trial new sports, gyms or even classes/programs. Nowadays so many gyms and classes offer free trials before signing up, so it’s as easy as finding a place and going in to try it.

Exercise classes

One that I have found particularly handy for motivation is joining a class. If you have a a class, particularly ones that you need to book in for it holds you accountable to go. I personally also find that having someone tell me what to do means I don’t have to worry and think about what exercises to do; all I need to do is pick a class and rock up, it’s that simple!

At enhance we offer a range of classes and programs that are catered for all ages and levels of fitness;

  • Hydrotherapy
  • Pilates
  • Yoga
  • Enhanced living
  • One on one gym visits

Go first thing in the morning or first thing after work 

You’re either a morning person or you’re not. If you are a morning person then why not set your alarm slightly earlier and get up and go straight to the gym. This might mean having your clothes ready next to your bed, so that when that alarm goes off all you need to do is get up, put your clothes on and go!

For those who aren’t morning go getters (you’ll know who you are) then pack your exercise clothes and take them to work with you, that way when it’s time to knock off all you need to do is get changed and go. I know I’ve fallen into the trap of going home to get changed to exercise but have been distracted by house work, my dog and (especially) the couch and television. Why not eliminate those distractions and eliminate the temptation not to go and go straight there!

Find a buddy 

This is a great one, find a buddy that can hold you accountable and vice versa. The only tricky thing with this is the buddy needs to enjoy the same form of exercise as you and have a similar timetable to fit in the exercise with you.  As long as your buddy fits both criteria then it works a real treat!!

Put gym clothes on 

This one works for some but not for others and works sometimes but not always, so don’t let this be the only motivation tip you employ. When I say put gym clothes on, it’s as simple as that, go into your cupboard or drawers and pull out your favourite gym gear and let it motivate you to go and exercise!

I have found from personal experience that when I put my gym gear on it motivates me to go to the gym as I feel like I need to get the proper use out of them (not just wear them around the house and out to the shops, but actually sweat in them!)

Social team sport 

Social sports are a great way to get involved and have a regular commitment to a team and to exercise. Whether that’s starting your own team with a group of mates (not only are you exercising but setting a time to catchup every week) or joining a pre-existing team. Either way you go about it, team sports are such a good way to elevate your heart rate! I understand that not everyone is a athlete but that’s the beauty of it, social sports aren’t designed to be super competitive they are designed to allow everyone to have a go and more importantly to have fun! So whether you are an athlete or whether you’ve never played a sport in your life there’s always a social sport you can get involved in!

Some examples include; touch rugby, netball, indoor soccer, beach volleyball…

So next time your lacking the motivation to exercise try using one or even a few of these tips to get back into it and who knows maybe you’ll even enjoy it!

If you aren’t sure where to start or have pain or an injury preventing you from exercising come in to see how we can assist!

Jess 

Jess works full time at our Thornlie Clinic. To book an appointment with Jess call 6161 8901 or simply book online.[/vc_column_text][/vc_column][/vc_row]

What’s it like to be an Exercise Physiologist?

[vc_row][vc_column][vc_single_image image=”2291″ img_size=”large” alignment=”center”][vc_column_text]First question I get asked almost once a day is what is an Exercise Physiologist? It’s a big fancy word to say, I specialise in knowing how the human body functions and how movements like exercise can alter this. Knowing this I prescribe specific exercises to my patients, athletes and clients all depending on their needs and goals. So how did I become an Exercise Physiologist?

When I started at university I was originally enrolled in teaching, however it was evident that this wasn’t quite the job for me. I wanted to educate individuals but not in algebra, instead something that I’m passionate in. Throughout my degree I was taught numerous evidence based practice strategies to help individuals depending on performance, illnesses, conditions, injuries as so on. However I was never taught this passion. I knew I wanted to make a difference, not change the world, but to be able to help that one person that feels like the world is against them.[/vc_column_text][vc_single_image image=”2158″ img_size=”large” alignment=”center”][vc_column_text]As a child I always had an active lifestyle. I did lots of dancing, playing outside with friends and family, competing in team sports and extreme sports; but I never thought that one day I would grow up and teach a ballerina how to stop their knee’s from hurting, then to go on an win a major competition or to help my elderly patients walk again after falling.

Exercise for a lot of people is seen as a punishment. Something used to help change something that’s negative. I tell a lot of my patients that working for a reward instead of irradiating a problem is the way to do it. Exercise should be used as a way to show off your strengths and make you feel amazing and empowered. Not so you can have that doughnut…

So what’s it like to be that team player, the coach, the health professional, the shoulder to cry on, the friend, the specialist, the exercise lady, the motivator, the smiling assassin, the Exercise Physiologist? It’s something that has its challenges but also its amazing benefits, that I wouldn’t change anything for.

Samantha – The Exercise Physiologist

To book an appointment with Sam or to find out more about how you can work together to achieve your health and fitness goals, call our Clinic on (08) 9583 5165.[/vc_column_text][vc_single_image image=”2295″ img_size=”large” alignment=”center”][/vc_column][/vc_row]

It’s just a sprain…..it’s not actually torn….right?

Enhance Physiotherapy Como Physio

[vc_row][vc_column][vc_single_image image=”2228″ img_size=”large” alignment=”center”][vc_column_text]We ARE GOING TO BUST THE MYTH!! And it might be boring folks but knowledge is power and knowledge about your own body gives you so much power. I’m excited about writing this blog for everyone because I love ❤ the human body but I must keep in mind not everyone is like minded and I will try not to get too carried away. My chosen topic is joint sprains and muscle strains and tears to joints, ligaments and muscle tissue!!![/vc_column_text][vc_single_image image=”2229″ img_size=”large” alignment=”center”][vc_column_text]Over my 15 years of being a physiotherapist I feel I’ve answered a lot of questions. No silly ones, just genuinely great questions that I love answering (no question about your body is ever silly). But one that never gets too old is “So I’ve just sprained my joint, I haven’t torn it?” Or “so I’ve just strained my hammy I haven’t torn it?”

I’m here today to say YES – yes you have torn it!! So if someone tells you you have a sprain or strain they are telling you that you have created damage aka a tear and you may need to be out of sport for an amount of time as the body recovers from the injury that it has sustained. AND you will have to do rehabilitation to make sure that injury doesn’t happen again.[/vc_column_text][vc_single_image image=”2230″ img_size=”large” alignment=”center”][vc_column_text]The good news about this myth busting blog is I’m here to give you guys the power; the secret to healing yourselves quicker – the ability to look inside your Physio’s mind and see what’s ticking…..

Firstly, a brief anatomy lesson:

  1. Ligaments attach bone to bone to provide stability to joints. Every joint has ligaments even your spine. Here’s a picture of an ankle showing the most commonly sprained ankle joint the ATFL.

[/vc_column_text][vc_single_image image=”2233″ img_size=”medium” alignment=”center”][vc_column_text]2. Muscles are your prime movers. There are two muscle systems in your body – a local and global (that’s a whole other blog!) but muscles attach to bone via a tendon. Here’s a picture of your hamstring. 3 different muscles make up your hamstring which all become tendons attaching to the bone.[/vc_column_text][vc_single_image image=”2056″ img_size=”medium” alignment=”center”][vc_column_text]Here are the keys to ensuring you never become that person that we have all heard about or from –

The guy who “I tore my hammy it’s never been the same since I keep tearing it over and over again” (weak spot)

The girl who “I sprained my ankle now it’s my dodgy one” (loss of strength and power)

Key points to a full and complete recover of a ligament sprain (tear) or muscle strain (tear) and to ensure you have no weakness and you can be the inner athlete we all want to achieve are –

  1. RICER immediately the most important aspect of RICER in my eyes is compression so compress the area with tape or bandage and ice over the top
  2. Seek Physio (Enhance Physio preferably ?) within the first 72 hours so your Physio can start working on clearing out the inflammation using ultrasound and all other tools at their disposal (aka their hands) and start getting the scar tissue to lie it self down in a useful manner
  3. Rehab – you have got to do your rehab!!!! You have to stretch when it’s time to stretch; you have to strengthen when it’s time to strengthen; you have to do proprioception til the cows come home if you have sprained your ankle and so on! A good Physio (Enhance Physio ?) will lead you through this process
  4. Drink plenty of water in the rehab stage – flush those toxins out
  5. Massage – a good sports massage (Enhance Physio ?) when the time is right in your rehab will help to break down scar tissue so it does not become your weakness.

[/vc_column_text][vc_single_image image=”1980″ img_size=”large” alignment=”center”][vc_column_text]All our amazing physiotherapists at Enhance Physio are fully equipped to ensure you become strong fitter and better after an injury. We view everything as an opportunity to be better not a weakness or weak spot. Call us today on 9583 5165 xx Bel[/vc_column_text][/vc_column][/vc_row]