Don Williams is a Chiropractor and Emily Holzberger is an Exercise Physiologist. They both work at the Institute of Sports and Spines in Carina, QLD. See below the article for their full qualifications and contact details.
In regards to a person’s state of health and wellbeing, what are the major benefits of cardio exercise?
There are numerous benefits to cardio exercise, making it a challenge to list them all. The major benefits include:
- Reduces risk of developing a great number of diseases and conditions;
Cardiovascular disease – heart attacks/strokes
Lung disorders – chronic obstructive pulmonary disorder/asthma
Type 2 Diabetes
Some cancers – bowel cancer, breast cancer, endometrial cancer
Obesity
Osteoarthritis and Osteoporosis
Mental Health conditions - Improves quality of life (QOL)
- Improves self-confidence
- Improves quality of sleep
- Increases social activity – gets you out into the community
Recent data from the Australian Bureau of Statistics suggests that 80% of all hospital admissions are now lifestyle related, with 35% of death considered preventable. Exercise, and particularly cardio exercise is considered “neuro-emotionally protective”. It helps us feel better.
In regards to a person’s state of health and wellbeing, what are the major benefits of weight bearing exercise and how does this strengthen bones into older age?
Unfortunately as we age both our bones and muscles weaken. Although we can’t stop this completely, weight bearing exercise is extremely beneficial in slowing this process down. Weight bearing exercise places a positive stressor on our bones which causes them to adapt and become stronger. Including weight bearing activity in your daily life helps prevent diseases like osteoporosis.
Some examples of weight bearing exercise include:
- Walking or jogging
- Resistance training – lifting weights/body weight
- Stair climbing
- Dancing
- Tennis
There is now a lot of research that suggests smaller, regular amounts of high intensity training throughout the week are more beneficial than longer workouts. Can you comment on this?
Research suggests that performing multiple short bouts of exercise may be just as efficient as performing one longer session. By performing high intensity training we reduce the total amount of time spent exercising a week. The Australian Physical Activity Guidelines suggest that we should be performing 150-300 minutes of moderate intensity exercise per week or 75-150 minutes of vigorous intensity training per week.
This sort of training to be very effective for those patients who have restricted time to perform exercise. Rather than the patient spending 30 minutes cycling on a stationary bike I might have them going at a faster pace with more resistance for 5-10 minutes. They are still able to have a decent work out within the shorter time period.
It is important to note that exercise and health goals will dictate what exercise and training schedule will be best for you.
The Australian Institute of Sport concluded a study in 2013 which showed that exercising just below our anaerobic threshold for a longer session is more effective for burning kilojoules and weight loss than interval training.
Visiting an Exercise physiologist to discuss your goals and best approach for training is a great way to maximize your outcomes for the time you have available
What are some cautionary notes you can suggest to people who want to begin some sort of weight bearing program for overall strength?
Before commencing a weight bearing program for strengthening it is a great idea to be assessed by an Exercise Physiologist (EP). EP’s are able to determine what type of exercise is best and can tailor a program that will consider and manage other health conditions you may have (e.g. back pain, diabetes, cardiac issues).
When starting an exercise program, it is better to start slow and progress over time to build the intensity, load and duration of your exercise program.
For chronic complex health cases, we may start them with as little as 5 minutes of walking per day, building up over time. For most people, start with a 30 minute walk, 3 times per week and build from there.
If you don’t have access to an EP start slow with your program. Go for a walk on one day and then on the next maybe try some body weight exercises. Some exercises that you could try might be:
- Sit to stand – start sitting on a chair with your feet shoulder width apart, stand up and then slowly sit back down. Try 10 repetitions.
- Wall push up – place both hands on the wall in front of you, your arms should be straight. Slowly bend both elbows and lower your forehead towards the wall. When you are a few centimetres away from the wall push back to the starting position. Try 10 repetitions.
- Calf raise – holding onto something for balance, stand up onto your tippy toes and slowly lower back down to the floor. Try 10 repetitions.
Have you noticed any mental health differences between patients who follow a regular exercise program and those who live more sedentary lives? If so, what are the general differences you see in levels of positivity and happiness?
When people exercise regularly we generally see:
- Increased self-confidence
- Improvement in stress control
- Improved mood due to the release of endorphins after performing exercise
- Reduction in fatigue
- More positive body image
- Reduction in feelings of depression and anxiety
- Improvement in the length and quality of sleep
Research suggests that exercise has a significant impact on mental health and wellness. As little as one hour a week of exercise has been shown to prevent depression.
At the end of the day it’s important to remember that any exercise is better than no exercise! If you have any concerns or need advice see a health care professional who specialises in Exercise prescription and design.
By Emily Holzberger
Exercise Physiologist
B.ExSS Majoring in Clinical ExPhys. Memb: ESSA
ACSA level 1 Strength and Conditioning coach, Sports Medicine Australia Sports Trainer, Level 1 Volleyball coach
Don Williams
CHIROPRACTOR
Prov: 2375153X
Specialising in the treatment of chronic and complex
Musculoskeletal pain syndromes and Athlete injury management.
B.Sc (HMS)., M.Chiro., ICSSD., PG Dip. NMS Rehabilitation, Grad Cert. Tert Ed.
Cert. DNS. Memb: CEA, SCA, SMA, FICS.
http://instituteofsportsandspines.com.au
