Edition 4 - The Activate Edge
The inside word on improving movement, reducing pain and living longer. Keep up with the latest in exercise physiology and sports science with our thoughts on emerging trends and innovation monthly.
Edition 4 - March 2023
Welcome to the fourth edition of the Activate Edge!
The team at Activate HQ is excited to connect with our community in a whole new way. Each month the team will look to bring to you in behind closed doors to the world of Exercise Physiology and Allied Health.
This month check out:
Our feature blog on The Essence of Movement
An update on our Group Exercise Classes
A Client Spotlight with … Tanya!
Get to know our very own Eleni!
As always we would love your feedback and want to here more from you.
The Essence of Movement: Rethinking Exercise Engagement
In the realm of exercise science, we're perpetually confronted with evolving methodologies, cutting-edge research, and the perennial quest to optimise. human performance and health. Yet, amidst this scientific context, a foundational truth often gets obscured – the paramount importance of movement, in any form, as the cornerstone of physical well-being.
As a seasoned Exercise Physiologist and a proponent of challenging industry norms, I propose a perspective that might seem controversial to some: "the best you can hope for with clients is that they do some form of movement, however little." This assertion is not a capitulation to mediocrity but a call to redefine our engagement with exercise and its role in health promotion.
Consider this - A client, let's call them Alex, comes to you with a history of starting and stopping various fitness regimes, each time ending in frustration and a sense of failure. Alex's story is not unique but rather emblematic of a widespread issue – the daunting nature of conventional fitness ideals. This example foregrounds a vital conversation about the barriers to regular physical activity and the need for a paradigm shift in how we define and approach movement.
Unpacking the Proposition
At its core, this stance encourages us to reconsider what we deem "successful" in the context of physical activity. Traditional metrics of success – be it lifting heavier, running faster, or achieving a sculpted physique – while valid, do not encapsulate the broad spectrum of benefits derived from simply moving more. Movement, in its most unadorned form, encompasses a range of activities beyond structured exercise, offering accessible pathways to health for a broader audience.
Insights from Exercise Physiology
Research consistently highlights the myriad benefits of regular physical activity, including but not limited to cardiovascular health, mental well-being, and reduced risk of chronic diseases. The Exercise & Sports Science Australia (ESSA) and similar accrediting bodies underscore the importance of physical activity at any level, advocating for movement as a non-negotiable pillar of health. Studies have shown that even minimal increases in physical activity can lead to significant health benefits. This evidence supports the notion that fostering any form of movement can be a critical step in enhancing one's quality of life.
Addressing Assumptions and Biases
The fitness industry, at times, can be overly prescriptive, pushing narratives that valorize extreme fitness regimes and marginalize those unable to meet these standards. This bias not only alienates a significant portion of the population but also perpetuates a false dichotomy between being a dedicated athlete and leading a sedentary lifestyle. It's essential to challenge this narrative and recognize that engagement in physical activity exists on a continuum, and every point on this spectrum offers its own set of benefits.
Encouraging a Different Perspective
Adopting this broader perspective necessitates a shift in how we, as exercise professionals, engage with our clients. It involves:
Personalising the Approach: Tailoring recommendations to fit the individual's lifestyle, preferences, and capabilities, ensuring that the proposed activities are sustainable and enjoyable.
Broadening the Definition of Success: Recognizing and celebrating progress in any form, such as increased daily steps, incorporating stretch breaks into the workday, or simply choosing to take the stairs.
Fostering Inclusivity: Creating an environment that welcomes individuals of all fitness levels, backgrounds, and abilities, reinforcing that there's a place for everyone in the realm of physical activity.
Conclusion
As we continue to advance in our understanding of exercise science, let us not lose sight of the fundamental principle that movement, in any capacity, is beneficial. By embracing a more inclusive and flexible approach to physical activity, we can better serve our clients and the broader community, encouraging a healthier, more active society. This perspective does not undermine the value of structured exercise programs but rather complements them, recognizing that the journey towards health and well-being is both personal and varied. In fostering an environment that celebrates all forms of movement, we pave the way for a more inclusive and holistic approach to fitness and health.
Let this serve as a call to action for my fellow professionals to engage in this dialogue, challenging our preconceptions and biases, and ultimately, enriching the lives of those we serve by advocating for movement in its most universal form.
Disclaimer: This blog post is for sparking discussion and isn't medical advice. Always talk to a healthcare provider for exercise recommendations, especially if dealing with pain or injury. This conversation is meant to open our minds and encourage a more inclusive view of fitness, acknowledging the complexities of managing pain within the context of exercise.
What’s on - Group Classes
In 2023 we were thrilled to launch our new Group Exercise Classes.
The classes have now been up and running for 5 months and it has been great to see the classes filling up. For our existing clients the Group Exercise Classes include a tailored program with flexible session times and supervision from one of our Exercise Physiologists.
The Group Exercise Classes are perfect for anyone wanting to increase their number of strength training sessions per week (we recommend 2- 3 times per week) in a fun and motivating group.
If you are interested in joining one of our Group Exercise Classes please speak with one of the team or email us at info@activate-ep.com.au
Client Spotlight - Tanya
Shout out to one of our clients in our Activate community, Tanya. Tanya has been training at Activate weekly for 2 years with Exercise Physiologist Eleni.
Tanya first started at Activate Allied Health with the motivation to start resistance training as she is aware of the importance it has on increasing muscular strength, as well as slowing the effects of aging such as decrease in bone mineral density and muscle mass.
Tanya also experienced non-specific low back pain that limited her ability to complete exercise at an intensity high enough for her to achieve her optimal health, due to ongoing pain and fear avoidance of movement. Working in clinical trials in hospital settings and having a good understanding of health and wellbeing Tanya is aware of the importance of physical activity during and after the menopausal period and believes it to be of great benefit for women during this time of their life.
For these reasons Tanya wants to continue to embrace and maintain a healthy lifestyle for better longevity. Since training at Activate Tanya has had a significant improvement in her upper and lower body strength. Increasing her leg press capacity from 25kg to 85kg and increasing her incline dumbbell bench press from 5kg to 10kg for 10 repetitions maximum.
Not only has she had an improvement in muscular strength but Tanya has no awareness of her previous low back pain, she doesn't avoid any movements in the gym, and she hasn't experienced pain whereby she has been bedridden and on pain medication.
Well done Tanya!
Did you know - Engaging in regular physical activity, particularly resistance training, can have significant benefits for women going through menopause.
Studies have shown that exercise can help reduce symptoms commonly associated with menopause, such as hot flashes, mood swings, and sleep disturbances.
Moreover, it plays a crucial role in counteracting the loss of bone mineral density and muscle mass, which accelerates during this period. This makes physical activity a key component in managing menopause effectively and improving overall quality of life during and after this transition.
Get to know… Eleni!
Eleni is one of our Exercise Physiologists at Activate, passionate about helping people strive for a healthier quality of life through exercise, particularly for the prevention and management of metabolic and cardiovascular conditions and musculoskeletal injuries.
Eleni aims to produce safe and effective individualised exercise programs which target clients' needs, interests and goals, providing long-term strategies to keep them motivated and active.
Things you might not know about Eleni!
Eleni participated in ballet, jazz, contemporary and funk for 16 years and was once a part of a hip hop crew
Eleni's favourite food is her mums Pastitsio (Layers of Greek bucatini tube pasta, cinnamon spiked meat sauce, and a thick layer of cheese sauce)
In her spare time Eleni loves listening to Greek, RnB and House music, and watching dance clips online
The Knowledge Hub
5 min guide to what we are learning about this month:
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