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Exercise Physiology Bald Hills and North Brisbane
An exercise physiologist can help
An exercise physiologist can help
Metabolic diseases
Metabolic diseases
Metabolic diseases are a group of disorders that affect the way the body processes and regulates energy. Some common examples include diabetes, obesity, and metabolic syndrome. The prevalence of these diseases varies depending on the specific condition, but they can be serious and even life-threatening if not managed properly. The risk factors for metabolic diseases include poor diet, sedentary lifestyle, family history, and aging.
How we improve our risk profile
Incorporate regular physical activity into your daily routine, aiming for at least 30 minutes of moderate exercise most days of the week.
Adopt a healthy diet that is low in processed foods and high in fruits, vegetables, whole grains, and lean protein.
Maintain a healthy weight through a combination of diet and exercise.
Diabetes Australia - https://www.diabetesaustralia.com.au/
Metabolic Society of Australia and New Zealand - https://metabolism.org.au/
Heart & Lung health
Heart & Lung health
Heart and lung health are two crucial components of overall health and wellness. Heart disease, including conditions such as heart attacks and stroke, is a leading cause of death and disability. Lung disease, such as chronic obstructive pulmonary disease (COPD) and lung cancer, can also have a serious impact on health and quality of life.
Risk factors for heart and lung disease include smoking, poor diet, lack of physical activity, and high blood pressure.
Symptoms of a decline in heart and lung health can include:
Chest pain or pressure
Shortness of breath
Fatigue or weakness
Rapid or irregular heartbeat
Persistent cough or wheezing
How we improve our risk profile
Incorporate regular physical activity into your daily routine, aiming for at least 30 minutes of moderate exercise most days of the week.
Adopt a healthy diet that is low in processed foods and high in fruits, vegetables, whole grains, and lean protein.
Avoid tobacco use and minimize exposure to secondhand smoke.
Heart Foundation - https://www.heartfoundation.org.au/
National Stroke Foundation - https://strokefoundation.org.au/
Lung Foundation Australia - https://www.lungfoundation.com.au/
Asthma Australia - https://www.asthma.org.au/
Neurodegenerative Diseases
Neurodegenerative Diseases
Neurodegenerative diseases are a group of conditions that cause the gradual loss of structure and function in the brain and spinal cord. These diseases can lead to significant disability and loss of independence, and can ultimately be fatal. Some common examples include Alzheimer's disease, Parkinson's disease, and multiple sclerosis.
Risk factors for neurodegenerative diseases can include aging, family history, and lifestyle factors such as poor diet and lack of physical activity.
Symptoms of neurodegenerative decline can include:
• Memory loss and confusion
• Difficulty with speech or swallowing
• Loss of coordination and balance
• Changes in mood or behaviour
• Progressive muscle weakness and/or wasting
Actions that can be taken to slow neurodegeneration.
Incorporate regular physical activity into your daily routine, aiming for at least 30 minutes of moderate exercise most days of the week.
Adopt a healthy diet that is low in processed foods and high in fruits, vegetables, whole grains, and lean protein.
Engage in activities that challenge your brain and promote mental stimulation, such as reading, solving puzzles, or learning a new skill.
Neurodegenerative Diseases Australia - https://neurodegeneration.org.au/
Alzheimer's Australia - https://www.fightdementia.org.au/
Parkinson's Australia - https://www.parkinsons.org.au/
Multiple Sclerosis Limited - https://mslimited.org.au/
Overweight and Obesity
Overweight and Obesity
Overweight and obesity are conditions characterized by an excessive accumulation of body fat. According to the World Health Organization (WHO), worldwide obesity has nearly tripled since 1975, with over 1.9 billion adults classified as overweight or obese. Being overweight or obese increases the risk of a range of health problems, including heart disease, stroke, type 2 diabetes, and certain types of cancer.
Benefits of aerobic and resistance exercise for weight loss:
Aerobic exercise: Regular aerobic exercise, such as running, cycling, or swimming, can help you burn calories and lose fat.
Resistance exercise: Resistance exercise, such as weightlifting or bodyweight exercises, can help increase lean muscle mass, which can boost metabolism and help you lose fat.
Increasing lean muscle mass: Increasing your lean muscle mass can have a positive impact on your overall health and well-being, including improved physical function, reduced risk of injury, and increased metabolism.
Body Mass Index (BMI): BMI is a measure of body fat based on height and weight. It is used to classify people as underweight, normal weight, overweight, or obese. However, BMI has some limitations and is not always a reliable indicator of health, as it does not take into account factors such as muscle mass or distribution of body fat.
Waist circumference and Hip to waist ratio: Waist circumference and hip to waist ratio are two other measures of health that can provide insight into the distribution of body fat and risk of related health problems. A high waist circumference and a high hip to waist ratio can be indicators of an increased risk of heart disease, stroke, and type 2 diabetes.
The Obesity Society Australia - https://www.obesity.org.au/
LiveLighter - https://www.livelighter.com.au/
Mental Health
Mental Health
There are numerous benefits of exercise on mental health, and many studies have shown a strong link between physical activity and improved mental health. Here are some of the key benefits of exercise, with corresponding citations:
Reduced symptoms of depression and anxiety: A meta-analysis of 39 studies found that exercise can have a significant impact on reducing symptoms of depression and anxiety (1).
Improved mood: Exercise has been shown to improve mood, with studies finding that physical activity can increase the release of feel-good chemicals in the brain, such as endorphins and serotonin (2).
Better sleep: Exercise has been linked to better sleep quality and quantity, with studies finding that physical activity can improve sleep patterns and reduce the risk of sleep disorders (3).
Increased cognitive function: Exercise has been shown to have a positive impact on cognitive function, with studies finding that physical activity can improve memory, attention, and reaction time (4).
Reduced stress: Exercise has been linked to reduced stress, with studies finding that physical activity can lower cortisol levels and improve coping mechanisms for dealing with stress (5).
Citations:
Lustyk MK, Boyle L, Anderson BJ, et al. Exercise for depression and anxiety: a meta-analytic review. Clin Psychol Rev. 2014;34(7):579-592. doi:10.1016/j.cpr.2014.04.007
Forst K, Carrico A, Pantalone DW, et al. Exercise interventions for mental health: A systematic review and meta-analysis. Clinical Psychology Review. 2017;53:13-24. doi:10.1016/j.cpr.2017.03.001
Moraes H, Bonato D, Poyares D, et al. Exercise for sleep disturbances in depression and anxiety disorders: a systematic review of randomized controlled trials. J Clin Psychiatry. 2015;76(3):229-237. doi:10.4088/JCP.13r08826
Loprinzi PD, Kane MJ, Smeeding JE, et al. Regular exercise is associated with cognitive improvement: Evidence from a meta-analysis of existing literature. Ageing Res Rev. 2019;50:27-39. doi:10.1016/j.arr.2018.09.002
Cassilhas RC, Viana VA, Grassmann V, et al. The impact of resistance exercise on the psychological parameters of elderly with depression. Aging Ment Health. 2007;11(4):410-417. doi:10.1080/13607860600962313
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