Back to Health centre

26/07/2024

“Where there is no movement there is pain, where there is movement there is no pain”. Have a great weekend of movement!

Every step counts! 🏃‍♂️👟 Whether you're taking your first walk around the block or training for a marathon, every bit of movement is a step toward better health. Here are some tips to kickstart your fitness journey:

Set realistic goals: Start with small, achievable goals. Whether it's walking 10 minutes a day or running a mile, set targets that are challenging yet attainable.

Stay consistent: Consistency is key. Create a schedule and stick to it, even if it's just a short daily walk. Over time, these small steps will lead to significant improvements.

Mix it up: Incorporate different types of exercises to keep things interesting. Try cycling, swimming, or yoga to complement your walking or running routine.

Listen to your body: Pay attention to how your body feels. If you're tired or experiencing pain, take a rest day. Seeking an appointment with an osteopath can also be a method of recovery. Osteopaths can assist with goal setting and provide advice for warm-ups and cool-downs to ensure you exercise safely.

Stay hydrated: Drink plenty of water before, during, and after your workouts. Staying hydrated helps maintain energy levels and aids in recovery.

Warm up and cool down: Always start with a warm-up to prepare your muscles and end with a cool-down to prevent injury and improve flexibility.

Celebrate progress: Track your progress and celebrate your milestones. Whether it's a new personal best or sticking to your routine for a month, every achievement is worth celebrating.

Lace up and start your fitness journey today. Remember, every step counts.
https://whatisosteo.com/

19/03/2024

Today 20 March we celebrate International Day of Happiness. Let’s embrace the small moments that bring us joy, the connections that light up our lives, and the power of positivity that drives us forward. Remember, happiness is contagious - let's spread it far and wide.

Here are a few simple ways to boost your wellbeing and share happiness today:

💌 Reach out to a loved one with a message of appreciation.

🌳 Spend a few moments in nature, soaking in its beauty and tranquillity. 🌟 Engage in an act of kindness, no matter how small.

📖 Take time to reflect on what truly makes you happy and grateful.

😊Share a smile, a kind word, or a positive post online to uplift others.

Let's make happiness a way of life, not just today but every day. Here's to finding joy in the ordinary and creating a world where everyone can find their slice of happiness. 💖

29/02/2024

Do you have a home exercise space?

Here are my tips!

1)choose a good quality durable and comfortable mat.
2) purchase a set of dumbbells, kettle bells or medicine balls between 1kg and 16kgs.
3) use a small step for “step ups”
4) get a range of exercise bands to strengthen, stretch and mobilize muscles and joints.
5) skipping ropes are great for cardio.
6) pull up bars are a great challenge to add strength to the shoulders and back (bands can be used for assistance)

Start slowly, commit, and be consistent.

16/12/2023

Incorporating exercise into your daily routine is very important. Make time to exercise and good health will follow. Plus you won’t have to spend as much money visiting your Osteopath, even though I can still offer lots of advice.😀

No matter your age, incorporating more physical activity into your daily routine is one of the best ways to improve your overall health, feel better and lead a longer, more active life.

Osteopaths are a great resource for information, advice and education on managing pain and injuries and enhancing your general health and well-being through physical activity.

Some of the benefits of increasing your movement include better mood, reduced stress levels, improved cognitive function, enhanced breathing and heart function, improved motor skills, better balance, and increased physical strength.

📍 For more information, go to https://whatisosteo.com/ to learn more about how our osteopath may help you.

16/11/2023

How is your running going?

Are you suffering with recurring pains and strains in different areas that just won't get better? i.e Plantar fasciitis, calf strain, a "pulled hammy".

Do you struggle staying motivated to run and tackle that next race goal? "Im tired", "its hot outside", 'im bored with running", "what should I do next?"

Are you unsure about how to start your running journey so that you can complete your first "Fun run", marathon or ultra marathon?

Osteopath Pat can assist with your running journey by:

1) providing exercises to strengthen those muscles involved in running.

2)put together a specific running programme to help you to achieve your running goals.

3) offer advise on nutrition.

4) provide you with tried and tested ways to stay motivated and keep running.

5) analyse your running gait so that you can run more efficiently and reduce your risk of injury.

Contact the Back to Health centre now to start that running journey or sort out a few issues.

BTW this a photo of my first marathon, about 15 years ago 😆

Keep moving

Osteo Pat

13/09/2023

Your osteopath will focus on the whole you. Book an appointment today, for a path to a happier, healthier you.

16/08/2023

Movement and exercise is extremely important in reducing our risk of developing chronic illness. Diseases include heart disease, diabetes, obesity, osteoporosis, cancer and dementia.

How much exercise should you be doing in a week and what type?

The World Health Organization (WHO) recommends:

150-300 minutes of moderate aerobic physical activity or at least 75-150 min of vigorous activity.

Strength training ay moderate or greater intensity 3 days or greater per week.

Balance training for falls prevention.

Examples of aerobic physical activity:
1) walking briskly around your neighbourhood on a daily basis. Please note that it should not be easy to hold a conversation, there should be some "huffing and puffing". Find some steps and a couple of hills.
2) ride a bike, exercise bike or get a rowing machine

Strength training involves lifting weights.
Examples of strength training:
1) Get some dumb bells and do:
bicep curls, overhead press, bent over rows, squats and lunges.
2) Join a local exercise group.

Falls prevention
Practice balancing on 1 leg, try sqatting with your eyes closed, walk along a straight line.

Exercise should be a priority in your day.

A couple of tips:
1.Commit to a least 6 weeks so as to create a habit.
2.Every time you complete your exercise goal write down what you have done and how you feel.
3.Congratulate yourself on completion.
4.Involve others.

Please contact the centre if you would like advice on the above.

If you would like a 6 week exercise programme please contact the centre for more information.

Keep Moving

Osteo Pat

10/08/2023

Who is running in this iconic running race on Sunday?
It’s not to late to enter! They reckon it is the biggest community running race in the world. This will be my 15th time, I love it. Whether you run or walk this race it is a whole lot of fun with all of the people, the entertainment, the course, and running into Bondi Beach at the finish.
Find that event, that reason to move, get into a routine of training for it and then experience the buzz and satisfaction of accomplishing your goal.
Might see you on Sunday.
Pat

Did someone say there'll be more than 64,000 people participating in City2Surf?! 😲

Whether you're doing it for the bling 🏅 or because you're a running fanatic 🏃‍♀️, don't miss out on this iconic event! Enter before tomorrow midnight 20 July to save!

08/06/2023

Acute Injury Management

Winter sports are well under way at the moment but unfortunately sometimes injuries occur. Good management of these injuries can be the difference between an early or delayed return to sport.

In Acute Injury Management we use the following acronym:

P Protection
OL Optimal loading
I Ice
C Compression
E Elevation.

When presenting for Osteopathic treatment these aspects of management are important in returning you to your sport in a timely and safe manner.

06/06/2023

Start moving today.
Daily movement is the key to staying pain free and healthy. Find something you enjoy, or at least kind of, and build up the duration and intensity. Aim for at least 150minutes of moderate exercise per week.
Enjoy the buzz that comes with it😀