EPISODE 29 - EXERCISE

Exercise is a pivotal part and a positive strategy to have within your ‘tool-belt’ for benefits to both your physical and mental health.

From the outset, I want to reiterate that when I speak of exercise, it is NOT from the space of;

• encouraging weight loss (though appreciate the impact of markers such as BGL and lipids that reduced weight can impart on the system if there is weight to lose)
• or harsh criticism towards our body, punishment for what we eat, to ‘work off’ calories to enjoy them, not from a space of having to ‘earn’ treats…

The energy of the above feels restrictive and limiting and I speak into this ENERGY behind exercise. (7.04)

Whereas the benefits for me as to what exercise can bring feel;

+ expansive

+ life giving

+ energy building.

I want this strategy to be coming from a PRANA (life-force energy) enhancing space, to utilise the bounty of our body and all the amazing things that it can do, in order to maximise how it operates and feels.

I want it to come from the space of GRATITUDE and UNCONDITIONAL LOVE for the vessel that we have.

(1.40) It is the ‘E’ part of my ‘ARMER Technique’

(12.53) WHY is exercise important?

+ Enhanced endorphins that assist in stress and pain relief (we have around 20 different ones in our body!)

+ Enhanced serotonin, which is a chemical required for mood, sleep, digestion, nausea, wound healing, sexual desire and more!

A study by the Harvard T.H Chan School of Public Health, found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%, which is incredible! (helpguide.org)

+ Enhanced oxygenated blood throughout the body; more energy and vitality

+ Enhanced muscle and bone strength (reduced risk of osteoporosis, arthritis)

+ Enhanced flexibility and balance (reduced risk of falls)

+ Optimum health outcomes; boosts HDL the ‘good cholesterol’, lowers triglycerides; overall improved cardiovascular health

+ Improves the quality of sleep (however ideally not completed within 90 minutes of sleep as per sleep hygiene tips)

+ Group exercise can improve socialising to bring fun and connection into your life!

(17.23) What is the AMOUNT we should exercise?

The Australian Government Department of Health recommendations or guidelines for 18-64 year olds state;

+ Be active on most, preferably all days of the week

+ Accumulate 150-300 minutes (2.5-5 hours) of moderate intensity physical activity or 75-150 minutes (1.25 to 2.5 hours) of vigorous activity each week

+ Do muscle strength resistance training on at least 2 days per week

There are different guidelines for over the 65 age group; the following links you can access the full set of guidelines with different age groups and specific recommendations:

• healthresearch.com.au
• https://www.eatmovelive.com.au/wp-content/uploads/2012/09/Physical-Activity-Guidelines-Australia.pdf

(20.35) What are the considerations during PREGNANCY and POSTPARTUM when exercising?

Visit for the most recent health recommendations pertaining to this topic:

+ https://www.healthdirect.gov.au/amp/article/exercise-and-mental-health

+ www.health.gov.au

The benefits of staying active during pregnancy have a plethora of benefits from this above link;

• Preparing for labour and recovery
• Lower risk of gestational diabetes
• Less back and pelvic pain
• Lower risk of incontinence
• Better mental health, increasing a lower risk of postnatal depression

Safety points to consider in pregnancy and postpartum;

+ higher risk of falling; take care with balance and what exactly you are doing

+ anything requiring heavy lifting (lower back issues, pelvic floor and strain in the core region)

+ anything placing significant change in pressure (scuba diving or sky diving) should be considered

+ gives you any pain or discomfort; then stop immediately

It is IMPORTANT to;

+ stay hydrated

+ avoid exercising in hot weather, extreme humidity can make you sweat more and become dehydrated

+ avoid standing still or lying down for long periods

+ care in excess altitude; above 2000m

+ wear supportive shoes, non-restrictive clothing and a supportive bra!

I also believe that seeing a Women’s Health Physiotherapist is SO important to cater for our changing bodies during pregnancy and post-birth (our pelvic floor, supporting our lower back, our core). Our GP, OB, midwife are a