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Why you should try Myofascial Stretch Therapy

hello@onebodyforlife.com.au — Thu, 15 May 2025 03:39:38 GMT

Unlocking the Body: The Benefits of Myofascial Stretch Therapy

If you've ever felt chronically stiff, sore for no clear reason, or limited in your mobility despite stretching or massage, you're not alone. Many people focus on muscles when addressing pain or tension, but there's another critical piece of the puzzle that often goes overlooked: fascia .

That’s where Myofascial Stretch Therapy (MST) comes in.

What Is Myofascial Stretch Therapy?

Myofascial Stretch Therapy is a targeted, hands-on approach that focuses on stretching and releasing the fascia —the web-like connective tissue that wraps around your muscles, joints, and organs. Unlike traditional stretching, which mostly works on muscles, MST works on the whole myofascial system to improve overall movement and reduce tension held deep in the body.

A trained practitioner guides the body through specific, gentle stretches while applying sustained pressure to fascial restrictions. This helps to rehydrate and "melt" adhesions that can limit movement and cause discomfort.

The Top Benefits of Myofascial Stretch Therapy

1. �� Improved Flexibility & Range of Motion

Fascial restrictions can make your body feel tight or locked up, even if you’re regularly stretching. MST works to lengthen the fascia, which improves flexibility not just in individual muscles but across the entire movement chain.

2. ��‍♂️ Pain Relief

Chronic pain, especially in the back, neck, shoulders, or hips, is often linked to fascial tightness. MST helps release these restrictions, which can reduce or even eliminate pain without relying on medication or invasive treatments.

3. �� Better Posture and Alignment

Fascial imbalances can pull the body out of alignment, leading to poor posture and compensatory movement patterns. Regular MST sessions help realign the body, making it easier to stand tall, move efficiently, and reduce strain on joints.

4. ��‍♀️ Enhanced Athletic Performance and Recovery

For athletes or active individuals, MST can be a game-changer. By improving mobility and circulation, it helps muscles work more efficiently and reduces the risk of injury. Plus, it supports faster recovery by relieving fascial tension built up during training.

5. �� Stress Reduction and Relaxation

Fascia responds to emotional as well as physical stress. Releasing fascial tension often brings a deep sense of calm and grounding, making MST an excellent complement to mental wellness practices like meditation and breathwork.

Who Can Benefit from MST?

Office workers with tight hips and shoulders
Athletes looking to optimize movement
Individuals recovering from injuries
Anyone with chronic pain or poor posture
People who feel “tight” all the time, despite stretching

In short, anyone with a body can benefit from Myofascial Stretch Therapy.

Myofascial Stretch Therapy is more than just another wellness trend—it’s a powerful, evidence-based method to help you move better, feel better, and live with more ease in your body. Whether you’re managing pain, enhancing performance, or simply seeking deeper body awareness, MST offers a gentle yet effective path forward.

Ready to experience it for yourself? Contact a certified practitioner or book a session to see what your body has been missing.

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Back Pain

Mon, 21 Oct 2024 02:44:51 GMT

Managing Lower Back Pain

Do you often find yourself wincing in pain after a long day at work or struggling to get out of bed in the morning due to lower back discomfort? You are not alone. Lower back pain affects millions of people worldwide, impacting daily life and diminishing quality of life. In fact, approximately, 1 in 6 Australian’s suffer from a back related problem every year. 80% of Australian’s will experience lower back pain at some stage in their lifetime. Lower back pain is one of the most common conditions our exercise physiologist’s see in studio. However, there's good news – relief may be closer than you think.

Understanding Lower Back Pain

Lower back pain can stem from various factors, including poor posture, muscle imbalances, injury, or sedentary lifestyles. It often results from weakened core muscles, which are crucial for supporting the spine and maintaining proper alignment. This is where exercise physiology and Pilates come into play.

Pilates: More Than Just Exercise

Pilates is a form of exercise that focuses on strengthening the core muscles, improving flexibility, and enhancing overall body awareness. It emphasises controlled movements and proper alignment, making it an ideal choice for those with lower back pain.

Pilates can help alleviate discomfort by:

Strengthening Core Muscles: Pilates targets the deep muscles of the abdomen and back, providing stability and support to the spine.
Improving Flexibility: Tight muscles can contribute to back pain. Pilates helps lengthen and stretch muscles, reducing tension and improving range of motion.
Enhancing Posture: Poor posture is a common cause of lower back pain. Pilates emphasises proper alignment, helping to correct posture and reduce strain on the back.

The Role of Exercise Physiology

Exercise physiology focuses on the science of exercise and it’s impact on the body. Exercise physiologists are trained to design tailored exercise programs to address specific needs, such as lower back pain. They can:
Assess Your Condition: An exercise physiologist can evaluate your posture, movement patterns, and muscle imbalances to identify the root cause of your pain.
Create Customised Programs: Based on their assessment, they can create a personalised exercise program to target weak muscles, improve flexibility, and enhance overall function.
Provide Education and Support: Exercise physiologists can educate you on proper body mechanics and lifestyle modifications to prevent future injuries and manage pain.

Combining Pilates and Exercise Physiology

By combining exercise physiology with Pilates, you can experience a professional &; experienced approach too managing and alleviating lower back pain. Pilates can serve as the foundation for your exercise program, while the expertise of an exercise physiologist can help you optimise your workouts for maximum benefit.

Exercise is very good for lower back pain and the best is the one that the person will do and stick with over time. For example, walking, Pilates, swimming &; gym all have similar effects for lower back pain and are equally safe so people should pick the exercise they prefer.

Unfortunately, many people are given frightening information about certain exercises. They may be told that they need to do a particular exercise to help themselves, but this particular exercise is generally overcomplicated and difficult to perform. Activities deemed to be bad like running on the road and swimming the breaststroke have not been linked with lower back pain. All these activities may be sore initially, but they make your back healthier and stronger. They don’t wear

it out.

Exercise is the only current approach that can prevent recurrence of lower back pain. It almost halves the risk of recurrence. The longer the person can do the exercise for, the better results they will get.

Remember it is the person that needs treatment not just a spine.

The common view is that lower back pain is always a sign of injury or damage. While in some cases it is (for example a broken bone, bruising from a trauma), we now know that lower back pain can be triggered or increased by non-physical factors which are common in our lives also. These triggers can be psychological (thinking you will not get better, depression, stress, fear of movement), health related (being tired and run down, low energy), lifestyle related (sleep problems, low levels of physical activity, being overweight, smoking) or social (money problems, poor relationships or support at work or home, low job satisfaction, stressful life events like a death or illness).

These triggers are also linked to lots of other health conditions. Each person’s lower back pain story will be different and involve different mixes of factors. Trying to tease out this puzzle could help a person better understand their triggers. This is like understanding triggers for a headache or feeling down or having an irritable tummy. Lower back pain is never psychosomatic or imaginary: it is always 100 percent real, but types of triggers will vary.

Conclusion

Taking steps to improve your overall health may reduce your risk of low back pain. Getting enough sleep, getting more active, being a healthy weight, giving up smoking, spending time with people who make the person happy, reducing work and life stress, are all sensible and cheap ways to treat low back pain and reduce the risk of recurrence.

If you're tired of living with lower back pain, consider incorporating Pilates and exercise physiology into your routine. These practices offer a safe, effective, and enjoyable way to strengthen your body, improve your posture, and reclaim your life.

Say goodbye to discomfort and hello to a healthier, happier you.

Ready to get started? Contact us today to learn more about how we can benefit you and help with your lower back pain.

References: 1. Australian Institute of Health and Welfare. 2021. Back problems, what are back problems? – Australian Institute of Health and Welfare. [Online] Available at: www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems/contents/what-are-back-problems [Accessed 15th April 2024].

Back Pain

Back pain, whether it’s acute or chronic is absolutely no fun. From utterly devastating (meaning you can’t move), to the annoying niggle that you put up with because it is “just always there”.

Exercise Right states that 80% of Aussies will be affected by an episode of back pain at least once in their life yes, 80%! Which means that you can probably relate to some form of back pain. Maybe you’re experiencing it now or perhaps, you live with it every day. There’s every chance that either you, or someone you know, is in the

position where back pain rules their life. It dictates all of the things that they can and can’t do. There’s also a really good chance it makes you (or them) miserable.

Back pain can arise from a number of things such as an injury, chronic conditions or degeneration (which is a very normal part of ageing) of the spine. However, more commonly, it is a product of the kind of environment we live in today. We spend long hours sitting, usually in front of a screen. We have an abundance of convenience,

resulting in a significant drop in how active we are day to day. We probably also live high stress lives and lack

quality sleep, which can contribute to our experience of pain.

Chronic pain is an incredibly complex issue. The human body is so very intelligent and will pull out every trick possible to keep us safe. Pain is the simplest way to tell us “Stop what you’re doing”. Hence why we somewhat instinctively feel that movement and exercise is not “safe” if our back is hurting.

I’m here to tell you that exercise and movement is incredible medicine for back pain, niggles and stiffness. It is also, one of the leading preventative measures for avoiding future back pain or reducing flares, especially when it’s prescribed by a professional who understands this and knows how to deliver safe exercise for every

individual. There is more research now than ever before into the benefits of exercise prescription for the

management of back pain (and pain in general).

As an Exercise Physiologist, there’s a few things I like to consider when helping you manage your back pain.

Posture: what is your default posture, how could this be impacting pain levels?
Deep abdominal control or “core activation”: are these muscles working as an effective team to support you?
Glute involvement: do you have the strength for great everyday function?
Movement patterns: do you move efficiently?
Muscular tightness: are there areas of tightness making your posture poor or limiting good/optimal movement?
Muscular weakness: can we improve any of the above by developing strength and endurance of muscles?
The final, but most important things that I consider….
What would you like to be able to do that you currently can’t do?
How would you like your back to feel?
How important is achieving these things to you?

Because at the end of the day, the value you place on having control of your life and being able to participate in active things like walking your dog, playing with the kids, overseas travel, playing sport, cleaning the house, feeling energised and comfortable throughout the day is the key factor in positive results.

If you have a cranky back and would love to experience some positive results, let our team here at One Body support you on that journey. Call 5516 8410 today!

Pelvic Floor & Core

Thu, 10 Oct 2024 03:24:13 GMT

Understanding the Importance of Pelvic Floor and Core Exercises: A Guide to Optimal Health and Fitness

The pelvic floor and core muscles are integral components of our body's musculoskeletal system, playing a crucial role in providing stability, supporting posture, and facilitating movement. Despite their significance, these muscle groups are often overlooked in traditional exercise routines. In this blog, we'll delve into the importance of pelvic floor and core exercises, their role in overall health and fitness, and how incorporating targeted exercises can lead to improved well-being.

Anatomy of the Pelvic Floor and Core:

Before diving into the exercises, it's essential to understand the anatomy of the pelvic floor and core muscles. The pelvic floor consists of a group of muscles that form a sling-like structure at the bottom of the pelvis. These muscles support the pelvic organs, including the bladder, uterus, and rectum, and play a vital role in urinary and bowel control. The core muscles, on the other hand, include not only the abdominals but also deeper muscles such as the transverse abdomonis, multifidus, and pelvic floor muscles. Together, these muscles provide stability to the spine and pelvis, helping to maintain proper alignment and posture.

Importance of Pelvic Floor and Core Exercises

Pelvic floor and core exercises are essential for several reasons:

1. Improved Posture and Stability: Strengthening the core muscles helps maintain proper alignment of the spine and pelvis, reducing the risk of postural imbalances and related injuries.

2 . Prevention of Pelvic Floor Dysfunction: Weak pelvic floor muscles can lead to issues such as urinary incontinence, pelvic organ prolapse, and sexual dysfunction. Targeted exercises can help strengthen these muscles, improving bladder control and overall pelvic health.

3. Enhanced Athletic Performance: A strong core is essential for athletes of all levels, as it provides a stable base for dynamic movements and helps transfer force between the upper and lower body.

4 . Alleviation of Lower Back Pain: Weak core muscles are often associated with lower back pain. By strengthening the core and stabilising the spine, individuals can reduce the risk of back injuries and alleviate existing pain.

5. Preparation for Pregnancy and Childbirth: Pelvic floor exercises, often referred to as Kegel exercises, are particularly beneficial for pregnant women and those preparing for childbirth. Strengthening the pelvic floor can help prevent or reduce the severity of pelvic floor disorders during and after pregnancy.

Effective Pelvic Floor and Core Exercises:

Now that we understand the importance of pelvic floor and core exercises, let's explore some effective exercises to target these muscle groups:

1. Kegel Exercises: To perform Kegels, contract the pelvic floor muscles as if you're trying to stop the flow of urine. Hold for a few seconds, then release. Aim for 10-15 repetitions, gradually increasing the duration of the holds.

2. Planks: Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. Hold this position for 20-30 seconds, engaging your core muscles throughout.

3 . Dead Bug: Lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Slowly lower one arm and the opposite leg towards the floor while keeping your lower back pressed into the ground. Return to the starting position and repeat on the other side.

4 . Bird Dog: Begin on your hands and knees with your wrists aligned under your shoulders and your knees under your hips. Extend one arm and the opposite leg simultaneously, keeping your core engaged to prevent rotation. Hold for a few seconds, then return to the starting position and switch sides.

Incorporating these exercises into your regular workout routine can help you reap the benefits of a strong pelvic floor and core. Remember to focus on proper form and technique to maximise effectiveness and minimise the risk of injury.

Pelvic floor and core exercises are essential for maintaining overall health and fitness. By strengthening these muscle groups, individuals can improve posture, stability, and functional movement, while reducing the risk of injury and pelvic floor dysfunction. Whether youre a seasoned athlete or just starting your fitness journey, incorporating targeted exercises for the pelvic floor and core can lead to long-term benefits and improved well-being.

If you’re looking to enhance your pelvic floor and core strength with personalized guidance and expert support, our exercise physiology and Pilates studio is here to help. Whether you’re dealing with specific concerns or just want to improve your overall well-being, our experienced team is ready to create a tailored plan just for you.

Get Started Today! Book a 1:1 appointment with one of our skilled exercise physiologists or join our Pilates classes to take the next step towards a healthier, stronger you. Call 5516 8410

Osteoperosis

Tue, 17 Sep 2024 04:04:44 GMT

So, what is osteoporosis?

Osteoporosis is a condition that causes bones to become weak and lose their strength, making them break more easily than healthy bones. It’s more common in women, but men do get it too.

Another condition, osteopenia, is also associated with weak bones. A person with osteopenia has lower than average bone density but it’s not low enough to be diagnosed as osteoporosis.

Your bones

To understand how osteoporosis affects your bones, it’s helpful to know how they work.

Although we often think of them as dry and lifeless, bones are living tissue. They’re made of the protein collagen and are strengthened with the mineral calcium phosphate. They’re constantly changing throughout life. Specialised bone cells (osteoblasts) create new bone, while others (osteoclasts) break down and remove old bone. The rate at which this occurs changes as we age.

From birth to about 25 years of age , you build more bone than you lose. Your bones are not only getting bigger as you grow, but they’re also developing their density. This determines how strong they are.

From about 25 to 50 , your bones break down and rebuild at about the same rate. Your bones are at their strongest.

After about 50 years of age , you break down more bone than you rebuild. While this means everyone will experience some bone loss as they age, it doesn’t mean everyone will develop osteoporosis.

Women commonly experience a period of rapid bone loss after menopause. This is due to a drop in estrogen levels.

Causes of osteoporosis

Osteoporosis is caused by a loss of bone density. Many things can cause you to lose bone density; some you can change, and others you can’t.

Risk factors you can’t change:

Family history of osteoporosis
Being female
Getting older
Early menopause (before 45) which results in reduced levels of oestrogen
Use of certain medicines, including long-term use of glucocorticoids (e.g. to treat rheumatoid arthritis or asthma),
some chemotherapy drugs, epilepsy drugs, and proton pump inhibitors
Other health conditions including rheumatoid arthritis, coeliac disease, inflammatory bowel diseases, and diabetes.

Risk factors you can change:

Low levels of calcium in your diet
Not getting enough vitamin D
Being inactive or sedentary
Excessive alcohol intake
Smoking
Being underweight
Poor nutrition.

The International Osteoporosis Foundation has an online risk test you can use to check your risk factors. This isn’t a diagnostic tool, but it can help you understand your potential risks so you can discuss them with your doctor.

Symptoms of osteoporosis

For most people, there are no symptoms that you have osteoporosis. Bones becoming weaker has no visible signs until they become so weak that they break. This can cause pain from a fracture – for example, breaking the wrist or hip after a fall. If the bones in the spine (vertebra) have fractured or collapsed, it can cause back pain, loss of height and a stooped posture.

Diagnosing osteoporosis

If you’re concerned that you may have osteoporosis or be at risk of developing it, you should see your doctor.

Your doctor will assess your risk factors for developing osteoporosis and look at your medical history – including your family history.

Family history is significant because having a parent or sibling with osteoporosis puts you at greater risk of developing osteoporosis.

After assessing your risk factors, your doctor will decide whether you need a bone scan. This scan will measure the density of your bones. The best scan for assessing your bone density is a dual-energy x-ray absorptiometry – often referred to as a DEXA or DXA scan.

A DEXA scan is short and painless. While you lie on your back on a padded table, a scanning arm passes over your body to take images of your hips, spine, and in some cases, the forearm. It takes about 15-30 minutes. A report is sent to your doctor, who will discuss the results with you.

Treating osteoporosis

If you’re diagnosed with osteoporosis, or osteopenia, your doctor will work with you to develop a treatment plan to reduce your risk of fractures by protecting and strengthening your bones. This may include calcium, vitamin D, exercise, medicines and self-care.

Calcium

Most of your body‘s calcium is stored in your bones. That’s why we associate calcium with healthy bones and teeth. But your heart, muscles and nerves also need calcium to function properly.

Because your body can’t make calcium, you need to get it from the foods you eat each day. If you don’t have enough calcium to keep your body functioning properly, it will take it from your bones. Over time, this can lead to bones becoming weaker.

The amount of calcium you needs every day varies depending on your age. Find out about the recommended dietary intake of calcium you and your family need every day.

Calcium is found in many foods, including dairy, oranges, sardines and salmon, almonds, tofu, baked beans, and green leafy vegetables.

Vitamin D

Vitamin D is produced when your skin is exposed to the sun. It’s essential for strong bones because it helps increase calcium absorption, regulates the amount of calcium in your blood, helps strengthen your skeleton, assists with muscle function and reduces your risk of falls.

The main source of vitamin D is sunlight. Exposing your hands, face and arms to the sun daily is essential. But the amount of time you need to do this depends on where you live, the time of the year and your skin’s complexion. You also need to be careful that your exposure to the sun is safe. Healthy Bones Australia has developed a chart to help you work all this out.

Vitamin D can also be found in small quantities in foods such as fatty fish (salmon, herring, mackerel), liver, eggs and fortified foods such as low-fat milk and margarine.

However, it’s unlikely that adequate quantities of vitamin D will be obtained through diet alone.

Exercise

Besides having a calcium-rich diet and ensuring you get enough vitamin D, regular exercise is essential for maintaining healthy bones.

The types of exercise that benefit bone health include:

Weight-bearing: such as brisk walking, Pilates, climbing stairs, tennis, and netball. Your body is carrying its own weight, and gravity exerts a force. Bones become stronger because they’re coping with the force placed on them.
High impact: such as tennis, Pilates, jumping or skipping. These exercises place high stresses on the bones of the spine and legs as your feet hit the ground.
Resistance training: also known as strength training. This involves using the reformer or free weights (e.g. dumbbells). The strong muscle contractions required to move a heavy weight place stress on the bone where the muscle attaches. When bone feels this strain repeatedly, it responds by becoming stronger.
Balance training: To improve balance and mobility and reduce your risk of falling. This is essential for preventing fractures.

If you’ve been diagnosed with osteoporosis, it’s especially important that you discuss any kind of exercise with your health professional before you begin. Some high/moderately high intensity exercises may be unsafe for certain levels of osteoporosis.

If you’re looking to improve bone health and manage osteoporosis with personalised guidance and expert support, our exercise physiology and strength training studio is here to help. Whether you’re addressing specific concerns or aiming to enhance your overall well-being, our experienced team is prepared to create a tailored plan just for you.

Get Started Today! Book a 1:1 appointment with one of our skilled exercise physiologists or join our specialised strength training sessions designed to support bone health and combat osteoporosis.

Let’s work together to build stronger bones and support your journey to better health.

Strength Training for aging population

Tue, 10 Sep 2024 05:59:26 GMT

The Benefits of Reformer Pilates Strength Training for the Ageing Population

As we age, our bodies undergo a multitude of changes, from decreased muscle mass and bone density to reduced flexibility and balance. It’s crucial for the ageing population to engage in regular exercise to counteract these effects and maintain overall health and well-being. One exercise method that has gained considerable attention for its myriad benefits is Reformer Pilates. This innovative form of strength training is not only effective but also gentle on the joints, making it an excellent choice for older adults.

Here’s why Reformer Pilates should be on your radar:

1. Enhanced Strength and Muscle Tone

Reformer Pilates uses a specialised machine with springs and pulleys to provide resistance. This resistance training is crucial for people of all ages especially older adults as it helps to build and maintain muscle mass, which naturally declines with age. Strengthening muscles can improve functional abilities, making everyday tasks like lifting groceries or climbing stairs easier and safer.

2. Improved Flexibility and Mobility

Flexibility often diminishes with age, leading to stiffness and a decreased range of motion. Reformer Pilates incorporates stretching and lengthening exercises that enhance flexibility. The machine’s adjustable springs offer controlled resistance, allowing for deeper stretches and improved mobility without putting undue strain on the body.

3. Better Balance and Stability

Falls are a significant concern for the ageing population, and improving balance is key to preventing them. Reformer Pilates emphasises core strength, stability, and coordination. By targeting the deep stabilising muscles, it helps to improve posture and balance, reducing the risk of falls and enhancing overall stability.

4. Joint-Friendly Workouts

One of the standout features of Reformer Pilates is its low-impact nature. The machine’s springs provide smooth, controlled resistance that minimises the risk of joint strain or injury. This makes it an excellent option for older adults who may have arthritis or other joint concerns. The low-impact exercises help to build strength and flexibility without causing excessive wear and tear on the joints.

5. Enhanced Posture and Alignment

As we age, poor posture can become more pronounced, leading to back pain and discomfort. Reformer Pilates focuses on alignment and body awareness, helping to correct postural imbalances. Regular practice can lead to improved posture, reduced back pain, and a greater sense of overall well-being.

6. Mental Well-Being and Stress Relief

Exercise is not only beneficial for the body but also for the mind. Reformer Pilates encourages mindfulness and concentration, which can help reduce stress and improve mental clarity. The controlled breathing and focused movements promote relaxation and a sense of calm, contributing to overall mental health.

7. Personalised and Adaptable Workouts

Reformer Pilates can be easily adapted to suit individual needs and fitness levels. Whether you’re a beginner or advanced, the machine’s adjustable settings allow for a customised workout experience. This adaptability makes it a versatile choice for older adults, who may have varying levels of fitness or specific health considerations.

8. Social Interaction and Motivation

Many Reformer Pilates classes are conducted in small groups, providing opportunities for social interaction. Engaging in group exercise can boost motivation and adherence to a fitness routine. The supportive environment fosters a sense of community, which can be particularly valuable for older adults seeking social connections and encouragement.

In Conclusion

Reformer Pilates offers a comprehensive approach to strength training that addresses the unique needs of the ageing population. Its benefits extend beyond physical improvements, encompassing enhanced flexibility, better balance, joint- friendly workouts, improved posture, mental well-being, and personalised exercise options. For older adults looking to maintain their health and vitality, incorporating Reformer Pilates into their fitness routine can be a game-changer. As always, it’s important to consult with a healthcare provider before starting any new exercise regimen, but with the right guidance, Reformer Pilates could be the key to a healthier, more active, and fulfilling life.

If you’re aiming to enhance your overall strength with personalized guidance and expert support, our exercise physiology and strength training studio is here to help. Whether you have specific goals or just want to elevate your fitness, our experienced team is ready to design a tailored plan just for you.

Get Started Today! Book a 1:1 appointment with one of our skilled exercise physiologists or join our dynamic strength training sessions to take the next step towards a healthier, stronger you.

Contact us now to schedule your session or to learn more about our programs. Let’s work together to achieve your strength training goals and support your journey to better health. Call 5516 8410 today!

Type 2 Diabetes Mellitus and Exercise

Wed, 05 Jul 2023 00:42:24 GMT

What you need to know about T2DM

What is T2DM?

Type 2 Diabetes Mellitus (T2DM) is a chronic condition in which the body become resistant to the effects of insulin and gradually the body loses the capacity to produce enough insulin. T2DM is diagnosed either when the body is unable to produce enough insulin in the pancreas, when the body cells do not respond to the insulin (insulin resistance), or when the insulin does not work effectively in the body.

T2DM develops over a long period of time, in this time the insulin becomes progressively more ineffective at managing the bodies blood glucose levels. As a result, the body responds by producing more insulin to manage the blood glucose levels. Overtime an overproduction of insulin occurs causing the insulin-producing cells (beta-cells) to not function properly or die as a result of over working. When a person is diagnosed with T2DM they have lost between 50-70% of their beta-cells in the pancreas.

Currently T2DM represents about 85-90% of all diabetes cases. Usually, it begins to develop in adults over the age of 45 years however, it is occurring more frequently in younger adults, adolescents and children.

What causes T2DM?

Diabetes is known to have strong genetic factor. While some people have this genetic factor the risk of T2DM is greatly increased by lifestyle. Peoples risk of diabetes is significantly increased by modifiable lifestyle factors such as high blood pressure, being overweight or obese, a sedentary lifestyle with insufficient physical activity, poor diet and weight being stored predominately around the abdominal region.

T2DM among family history comes along with some non-modifiable risk factors that increase the persons chance of being diagnosed such as:

- Age, over 55 the risk of diagnoses increases every year

- Over 45yrs and are overweight or have high blood pressure

- Over 35yrs and come from Aboriginal or Torres Strait Islander background

- Over 35yrs and come from Pacific Island, Indian or Chinese cultural background

- Women who have given birth to a child 4.5kg+, had gestational diabetes or had polycystic ovarian syndrome

Some causes of diabetes are unfortunately non-modifiable as shown above however for those where there is the case there is modifiable factors that can assist in the severity of the condition.

Diabetes remission

Diabetes remission is not a cure or a reversal of T2DM, it is defined as having a HbA1c of under 6.5% for a minimum of 3 months without the use of medication. For people living with diabetes the most common way to achieve remission is by changing modifiable lifestyle factors such as weight loss, dietary changes or weight loss surgery. However, studies have shown that remission is not achievable for everyone.

Those that want to achieve remission should do so with management from their healthcare team for dietary changes and physical activity. If remission is not achieved, it is not a bad thing. The health benefits of increasing physical activity, improving diet and losing weight have significant effects on reducing the risk of developing diabetes-related complications.

Management and Monitoring of T2DM

There is no cure for type 2 diabetes however, it can be prevented, delayed, or managed with lifestyle modifications. For a person living with T2DM management of the condition is different for the individual dependent on the stage of their condition or any underlying health conditions. Diet, physical activity, medication, blood glucose checks and medical checks are key strategies for the management of diabetes.

Physical activity is one of the essential strategies for management of the T2DM and is important for the reduction of any diabetes-related complications. During physical activity there is an increase in the uptake of glucose into the muscles and increases insulin sensitivity both during exercise and for time after resulting in reduced blood glucose levels (BGL’s). Regular activity can prevent or delay diabetes-related complications due to its ability to lower BGL’s.

Monitoring your diabetes is also a crucial tool in the management of diabetes. Dependent on the type and the use of medications depends on how routinely you need to monitor you BGL’s. Monitoring your BGL’s assists in keeping you in your target range. The target range is dependent on the individual and set with your GP. Your BGL’s will be affected by factors such as food, physical activity, medication, stress, and illness.

When your body’s BGL’s are too high or too low you can become hyperglycemic or hypoglycemic. Hyperglycemia is when the BGL’s are above 15mmol/L, to much sugar in the blood can cause increased thirst, tiredness, vision loss, infections, stomach pain and vomiting. If left to long hyperglycemia can lead to more severe complications affecting your eyes, kidneys, nerves and heart. At the opposite end when your BGL’s drop below 4mmol/L is known as hypoglycemia. Symptoms of low blood sugar include sweating, tires, dizzy, hungry, tingling/ trembling, palpitations and/ or moody. HbA1c is a measure that provides an average BGL over the last 3 months and provides an overview of how well your diabetes is being manages. A HbA1c reading of 6.5% or greater is considered diabetic. As a diabetic the target range for your HbA1c levels is within 6.5-7%, anything higher there is room for improvement with your management plan.

How to Prevent T2DM Complications

When your diabetes is not managed well there can be an increased risk of developing complications that mainly develop from high BGL’s in the blood stream. Complications can be prevented by monitoring you BGL’s and keeping them within the target range and regular health checks. The Annual Cycle of Care is a checklist for those living with T2DM which describes the minimum health checks needed to screen for complications. The sooner you detect early signs of complications or high BGL’s the sooner you can improve the health and wellbeing of the person.

Exercise and T2DM

Regular physical activity forms an integral part of diabetes management. Not only can exercise slow the progression of diabetes, but it can also reduce the risk of developing associated complications. With exercise as a management tool for T2DM the benefits far outweigh the risks. Before beginning exercise, you should seek medical clearance and complete a pre-screening assessment for your T2DM and other comorbidities that may be present.

The current Australian Physical Activity and Sedentary Behaviour Guidelines provide the minimum amount of physical activity needed to maintain and improve health. The recommended amount of physical activity to complete is between 150-300mins of moderate intensity physical activity or 75-150min of vigorous intensity physical activity or a combination of both moderate and vigorous. It is also recommended to complete at least 2 resistance exercise sessions each week.

Although the guidelines state specific times and number of sessions each week some movement is better then none. If you currently are not exercising, it is best to start light and gradually build yourself up to the recommended amount. It is best to minimise the number of sedentary behaviors that you complete each day by breaking long periods of sitting by going for a walk or completing resistance style exercises before returning to sitting.

It is important to take your BGL’s pre and post exercise. For exercise to begin BGL’s must be above 5.5mmol/L or below 15mmol/L. If BGL’s are below 5.5mmol/L exercise should not begin until they have been increased by either 15g of rapid-acting carbohydrate, followed by a slow acting carbohydrate 15min later if the BGL’s have returned above 4mmol/L. If there BGL’s are above 15mmol/L exercise is able help manage hyperglycemia as long as the person is feeling good and keeping up with their fluids. Light to moderate aerobic exercise is the only type of exercise to complete if when pre-exercise BGL’s are above 15mmol/L. If you are feeling unwell exercise is not permitted.

When living with diabetes it is common to also have 1 or multiple comorbidities that factor into your health and lifestyle. It is important to also follow the guidance of your health professional when beginning exercise to factor these comorbidities when creating a program.

Currently Medicare provides an additional 9 sessions on top of their current chronic disease management (CDM) sessions for people living with a known diagnosis of T2DM. This program is funded by Medicare and here at One Body Exercise Physiology it is completely bulk billed. The 9 sessions includes 1 initial/review 1:1 session and 8 group classes. At One Body we have specific exercise classes that you can join to help manage your T2DM.

Find out more information from the letter and referral below or contact us!

Multiple Sclerosis

Wed, 25 May 2022 00:35:34 GMT

What is Multiple Sclerosis?

Multiple Sclerosis (MS) is an autoimmune disease affecting the central nervous system (CNS). It is a consequence of damage to the myelin which is the protective sheath that surrounds the nerve fibres of the CNS. The damage of the myelin creates interference of messages between the brain and body. More than 25,000 people in Australia are currently living with MS. Signs and symptoms of MS vary widely depending on the amount of nerve damage.

There is currently no known cure for MS however, there is a variety of treatments that can assist in recovery speed from relapses and assist in long term management to help modify the course of the disease.

The cause of MS is also still unknown however, at present a combination of genetics and environmental factors appear to be the potential cause.

Women and Multiple Sclerosis

MS has been long acknowledged as more common in women than men. In Australia three out of four MS diagnosis are women. The number of cases is continuing to rise in women across several different countries. Diagnosis in women is more prevalent in childbearing years than any other age group.

Many women living with MS find that their MS symptoms fluctuate with their menstrual cycle and again at menopause.

During the menstrual cycle symptoms generally worsen for women at the time of their period. In some cases, women on the oral contraception pill (OCP) have found less worsening of symptoms however, there is very minimal evidence to support this.

The onset of menopause does not affect MS symptoms however, some symptoms associated with menopause including hot flushes, mood, sleep, and fatigue can potentially intensify MS symptoms.

Different Types of Multiple Sclerosis

Relapsing-remitting MS (RRMS) – This is the most common form of MS affecting where 3 out of 4 people begin with this stage. As stated in the name RRMS is a form of MS where symptoms worsen over a period of days to potentially months before the person begins to recover either partially or completely followed by another relapse.

Primary Progressive MS (PPMS) – 1 in every 10 MS diagnoses are diagnosed with PPMS. People with PPMS usually find that their symptoms begin and become gradually worse over time with no relapse or recovery from symptoms.

Secondary Progressive MS (SPMS) – Most people diagnosed with RRMS will eventually progress to SPMS. SPMS occurs phase as the second to RRMS for many individuals diagnosed. SPMS worsens disability symptoms slowly over time without any relapse or recovery stage in the disease similar to PPMS.

Symptoms

MS usually begins with mild like symptoms that worsen as the disease progresses. Symptoms vary widely dependent on the person and the type of MS.

Common Symptoms include:

- Muscle weakness

- Numbness (pins & needles, tingling etc.)

- Fatigue

- Dizziness

- Slurred speech

- Body Control: Loss of coordination, muscle spasms & balance

- Tiredness and sensitivity

- Bladder function (incontinence, constipation etc.)

- Vision problems (partial or complete loss of vision, blurry vision, prolonged double vision)

Benefits of Exercise for MS

Exercise for MS over the years has been controversial and thought to exacerbate symptoms rather than minimise, however it has now become a fundamental treatment in rehabilitation and management of MS.

Many symptoms that are associated with MS are able to be reduced through exercise management. Exercise in assists with general strength, weight loss and improve ability to complete daily tasks. Regular exercise for maintenance of MS related symptoms is reported to have benefits in improving:

- Fatigue levels and increase energy levels

- Endurance, muscle strength, flexibility and posture

- Balance and coordination

- Mental health, mood, confidence and general wellbeing

- Ability to complete ADL’s (activities of daily living)

- Assists with symptoms recovery after relapse

There is a large range of evidence to suggest that aerobic exercise, resistance training and balance specific exercises are beneficial in people living with mild to moderate MS. It is not to late to start exercising after your initial diagnosis, those living with MS who are new to exercise or have a general exercise history are recommended to complete light-moderate aerobic exercise 2-3 times per week and light-moderate resistance training 2-3 times per week working on full body exercises.

For people who have been more physically active are able to complete exercise at a higher intensity. It is recommended to complete 3-5 times per week of aerobic exercise at a moderate-vigorous intensity and resistance training 2-3 times per week at a moderate to vigorous intensity.

People living with more severe levels of disability are able to complete low intensity exercise dependent on the severity, breathing exercise, flexibility and body weight/ light weight resistance training is beneficial within the exercise capacity of the person.

It is important to remember with exercise that it will not make your symptoms worse, it is important to note however to start slowly (especially if new to exercise) and gradually increase your activity over time. This will allow your body to adapt.

Pilates Specific Training for Symptom Management

All exercise is beneficial for the management of MS and no one form is better than another however, Pilates specific training for management of symptoms is highly beneficial. Pilates is a much lower impact form of resistance training and is generally safe for people of all fitness levels and MS types and symptoms.

Recent studies have found that completing Pilates twice per week can improve walking distance up to 15% in people living with MS. Further studies also found evidence that Pilates helps to improve MS related symptoms including fatigue, balance, walking ability and overall quality of life.

There are many benefits to Pilates specific training however, when it comes down to managing your condition it should be an exercise activity that you enjoy.

Source: MS Australia