WHAT’S NEW
Spring into Spring with strong bones and better balance. We give you the latest tips to keep you feeling strong and steady. For some inspiration, take a look at this iconic Bondi Beach photo of one of our clients and hear about her fantastic Physiocise journey.
Did you know?
Balance starts to decline at 50
STRONG BONES
Are you stable, strong and steady?
BODY BANK B.A.S.S
Your health is your wealth
BALANCING in BONDI
Iconic photo of our client, Marina
Upcoming Holiday Classes
Spaces fill fast!
TERM 4 BOOKINGS Is NOW Closed
Contact us for further assistance.
DID YOU KNOW?
If you are over 50, your ability to stand on one leg for 10 secs may predict your risk of dying in the next 10 years! Recently on ABC Radio, Anna-Louise discussed the fascinating research on the link between “all-cause mortality” and balance (and we tested ourselves as well!).
A large, longitudinal study with experts from Australia, UK, US, Finland, and Brazil tested 1700 people between 51 and 75 years old.
21% couldn’t balance for 10 secs on one leg.
They then tracked them over ten years, and the poor balance group had a 50% increase in the risk of death from of all-cause mortality.
Why? It seems balance is a multisystem test which is linked to an increased risk of stroke, dementia, vascular issues and of course falls.
The results were published in the British Journal of Sports Medicine. The news is not all bad though.
It is a GREAT simple test that can be incorporated into any routine health check.
Just by practising balancing (like standing on one leg when you brush your teeth), you can improve it by 100-200% in 2 weeks!!
It is probably one of the most improvable preventative health strategies you can take up. If you tried to get fit, you could do it for six weeks, and you might only get 10% better. But balance gets better so quickly it gives you a big boost to your self-efficacy and confidence.
Anna-Louise Bouvier had a very funny discussion with Richard Glover on ABC Drive recently about Balance as it is something the team Physiocise is passionate about.
Balance training is an integral part of all our classes, and we progress people into more and more dynamic balance challenges...including standing on one leg on your toes and juggling!
So how did you do? Get balancing! And if you need a hand, make sure you see a professional.
STRONG BONES
We have had some great success stories from the clients doing our Strong Bones classes over the past few years. Bone Health is an increasing problem worldwide. It is estimated that 137 million women and 21 million men have high osteoporotic fracture risk globally, with this prevalence expected to double in the next 40 years.
Recently the Royal Osteoporosis Society in the UK released a research update on bone health and exercise treatment. This is what they found...
The Key recommendations are that people with osteoporosis should undertake:
1. resistance and impact exercise to maximise bone strength;
2. activities to improve strength and balance to reduce falls;
3. spinal extension exercises to improve posture and potentially reduce the risk of falls and vertebral fractures.
The research emphasises these key points are safe for people with osteoporosis when closely supervised. Think about the exercises needing to fit into one of the 3 S’s.
STRONG – muscle strengthening exercises 2 or 3 times a week.
STEADY – 3 hours x week (or 25mins /day) of specific and highly challenging balance exercises.
STRAIGHT – exercises to improve back strength. At least two times a week.
Our Strong Bones classes are based on high-quality research. So, if you are worried about your bones (or those of a family member) get in for an assessment with our Strong Bones Team now.
Read the article: Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis
See when are Strong Bones classes on and book for next term:
NEW BODY BANK B.A.S.S
Think about your body like an emergency savings bank account. The more you put in, the bigger the bank balance gets, and the easier it is to make it through when times are hard.
If you make regular ‘body’ deposits, you feel stronger, the pain doesn’t come back as often, and if you have an injury, you recover more quickly.
Term 4 classes will be based all around creating regular ‘deposits’ to your body bank. We will work on gradually building up the deposits over the term and help you to cruise through the Christmas season feeling strong and steady.
Those who have signed up for Term 4 class will receive the BODY BANK BASS complimentary with your class.
Can’t make class next term? No problem, you can sign up to receive the weekly BODY BANK BASS. Each week you receive four new exercises – delivered straight to your inbox every Sunday.
BALANCING IN BONDI
How fabulous is this photo of one of our clients, Marina, taken in the 1980s on Bondi beach!
“As a young person, I was very strong, flexible, and fit. I would train every day of the week and then go to Bondi Beach on the weekend and train some more! Balance and strength were a big part of my life. However, after many years of hard training, my body started to feel it - back, neck, shoulders, hips.”
After discovering she had two labral tears in her hips, Marina took a long break from exercise for at least five years. She then started to look for some kind of exercise that would go back to basics so she could rebuild from the core up.
“I was drawn to Physiocise when I saw there was a 10-week introductory foundations course. I started with a one-on-one with a physio (Natalie), and we focused just on my breathing. I couldn’t believe how much better my back was just from breathing correctly.”
“Now I have been at Physiocise for close to two years and I definitely feel stronger and more confident in my body. I can honestly say that my brain sometimes forgets my age and I feel like I’m 20 again just like in the picture.”
Balancing on one leg might be hard enough on the ground let alone on someone's hand, but it gives us some aspiration to keep doing our balance exercises!
Book aN Initial Consultation today
Our initial assessment is the starting point for any solution. You will come out understanding exactly what is going on with your body and what you need to do to fix it.
HOLIDAY CLASSES
Add spring to your step and your mood with a holiday class. Spaces are limited so be sure to book in now. You can attend in person or online.
JOIN US IN TERM 4
We are here to help. If you wish to change class times or start a new class, contact us now.