Protecting and Strengthening Your Pelvic Floor

When was the last time you thought about your pelvic floor? The last time you sneezed or laughed, perhaps?

It is very common, particularly for women after having children for there to be a weakness in the muscles of the pelvic floor, leading to slight (or substantial) urinary incontinence.

Thankfully there are ways in which we can help prevent or manage it and we are thrilled to welcome Physiotherapist Edwina Chan to talk to us about this common but often unspoken issue.

As a specialist in musculoskeletal problems and women’s health, Edwina will discuss:

• ·         Risks and causative factors of urinary incontinence and prolapse
• ·          Managing incontinence using pelvic floor muscle training
• ·          Safe exercises
• ·          And more

Come and join us for an open discussion in this supportive forum.

1pm Saturday 15^th November 

The White Room, Penshurst RSL Club

$5 Donation to National Breast Cancer Foundation for ENTRY.

RSVP 13/11/2014                02 95705999

Movement - How Much is Enough?

Exercise is essential for good health - we know that and we are aware of its benefits for both our physical and mental wellbeing. But, how can we make small changes to our routines to increase our movement? And do those small changes really make a difference?

Dr Jeremy N Morris died at the age of 99. He was the first person to demonstrate - as long ago as 1953 - that it's not so much athletic activity that benefits health, but simply the level of physical activity, even when it is just part of everyday life.

In his first study, Dr Morris compared the health of London bus conductors who worked on "flat" buses and those who worked on double deckers. The conductors all lived in comparable circumstances, with similar family backgrounds and dietary habits. He found that the conductors on the double decker buses who walked up and down 600 steps per day to check passengers' tickets, had half as many heart attacks as their colleagues!

Later, Dr Morris demonstrated similar results among postal workers, comparing those walking and those at a desk job.

Even housework counts as movement! In a study of cleaning women in Boston, researchers found that the simple effort of performing their jobs qualified as exercise and their health significantly improved after a few months. They experienced weight loss, reduction of body fat and blood pressure.

So it seems that even a little exercise has its benefits; taking the stairs instead of the escalator, walking to the station or parking a little further from the supermarket can make significant improvements to our health! Isn't that great news?

What other ways can you think of to get your body moving during your regular daily tasks? 

 

Kids' Week - Movement

Sitting at a desk or computer all day can place stress on our bodies and, in particular, our spines. It is especially stressful on young growing spines.

According to the Chiropractors’ Association of Australia, unnatural postural strain whilst using a computer mouse for extended periods can cause an array of problems. Poor posture when using the mouse tightens the shoulder muscles and decreases nerve and blood flow to the involved shoulder, arm and hand.

Of course in our modern world it is not realistic for us to expect our children to never use a computer or mouse for an extended period – after all they are using them at school, for homework and for fun. Balance is the key and by implementing the following strategies, you will not only help your child’s spine but also educate them on the importance of caring for their posture. 

·         Take regular stretching breaks – every 30 minutes is recommended by the Chiropractors’ Association of Australia

 

·         Encourage them to periodically stretch during class (when appropriate) or stand up and change position to avoid strain on their spine 

·         Demonstrate how you look after your spinal health by not slouching in front of the computer 

·         Show them how to rotate their arms and shoulders to put them through their full range of movement, reducing strain on the joints and connective tissue

After school is also a great time to give the spine and body a break from being sedentary. Jumping on the trampoline, walking the dog or going for a swim are all activities that promote spinal health, muscle movement and relaxation. Also, avoiding electronic devices just before bed helps to slow down young minds and bodies for sleep.

Basically, balance is the key and if your children know that to enjoy good health, they need to combine sitting down with regular movement, it will set them up with good habits for life.

 

 

Moving into 2014

Welcome back! How was your Christmas break? Are you all ready to put those New Year’s Resolutions into practice? J

One very common resolution that people make for the New Year is to get to the gym and lose the weight that they put on whilst indulging over Christmas. But when we make this resolution are we focusing on only one benefit of exercise and movement? I.e. weight loss.

Sure, weight loss boosts our self-esteem and lessens the stress on our body’s organs but have you considered movement as a nutrient that is as essential to our bodies as, say, Vitamin C?

We’ve known for a long time that regular exercise helps our bodies guard against heart disease and high blood pressure. It also reduces stress, increases muscle strength the aides in the replenishment of red blood cells.

Another benefit of regular exercise is the release of endorphins, our “happy hormones”. When they are released, we can enjoy a reduction of stress, improved sleep and the warding off of feelings of depression and anxiety.
 
So perhaps when we make our fitness resolutions, focusing on movement as an essential nutrient (and not just a way to help us lose a dress size) is one way we can keep motivated and prioritise movement as an essential part of our lives.

 

 

*Image courtesy of www.optimumtennis.net