Sage Active Clinic

17/09/2025

Want an exercise you can do while cooking in the kitchen?

Push ups are a simple but effective exercise for building upper body strength, and the great part is, it doesn't require equipment. If you are a beginner or struggle to do push-ups on the floor, a safer alternative is to do them with your arms on a kitchen counter. Do 3 rounds of 10-15 repetitions while you are cooking up a storm in the kitchen.

If you want to take your upper body strength to the next level or have shoulder pain with upper body movements, contact us for an assessment.

10/09/2025

R U OK?

Having a conversation about mental health can help someone! And so can regular exercise!

Regular exercise significantly improves mental health by releasing mood-boosting brain chemicals, enhancing sleep, increasing energy, and improving concentration, which can help prevent and manage conditions like anxiety and depression. Even small amounts of physical activity provide benefits by boosting confidence, reducing stress, and providing social opportunities. To start, choose enjoyable activities like walking, dancing, or swimming, begin gradually, and focus on building motivation through small, achievable steps to improve your overall well-being.

08/09/2025

Want to challenge your glutes even more?
This is a great alternative to a traditional lunge that emphasises the glutes even more. Can be particularly useful as well if you struggle with hip strength. You can use a soccer ball or a netball if you don't have a swiss ball. Start by doing a traditional lunge but with the forward leg close to a wall. As you lower yourself focus on keeping constant pressure on the ball. Do 2-3 sets of 10 repetitions. Can add weight if you find them easy.

07/09/2025

Happy Fathers Day to all our clients at Sage Active Clinic ❤️

04/09/2025

Menopause causes drastic physiological changes, especially hormone levels. These changes lead to an increased risk of chronic conditions like osteoporosis, cardiovascular disease, and increased susceptibility to skin conditions like dryness and dermatitis. Despite this, there are ways of managing some of it through exercise! Doing osteogenic exercise can help slow the loss of bone density. Doing cardiovascular exercise can help protect you against heart disease. If you are unsure where to start, come see one of the friendly Exercise Physiologists at Sage Active Clinic.

03/09/2025

All stages of menopause (perimenopause, menopause, post-menopause) require exercise for symptom management and long-term health, including strength training for bone and muscle health, aerobic exercise for cardiovascular health and weight management, and balance training to reduce fall risk. Research has shown that regular physical activity also helps alleviate common symptoms like hot flashes, improves mood, and supports better sleep quality throughout all stages of menopause.

02/09/2025

The menstrual cycle can have an impact on your exercise, depending on individual symptoms. However, studies have shown overall there is minimal impact on exercise performance in terms of strength or adaptations to strength training. In fact studies have shown that regular exercise may help with menstrual pain, cramps and mood.

Despite potential benefits, pain and mood disturbances can certainly disrupt your motivation to exercise, which has a tremendous impact on how your well your work out goes.

Planning around your cycle can be a great way of maximising your exercise benefits.

Here is some rough guidelines:
1) Menstrual Phase: low intensity workouts such as yoga, stretching and walking
2) Follicular Phase: higher intensity workouts such as High-Intensity Interval Training (HIIT)
3) Ovulation Phase: Challenging exercises such as weightlifting and running
4) Luteal Phase: Moderate intensity workouts such as Pilates, moderate weight training, jogging and swimming.

02/09/2025

Find a friend and go for a walk this Women's Health Week!

Women’s Health Week (1–5 September), led by the Jean Hailes Foundation, is Australia’s biggest celebration of women’s health and wellbeing. The theme in 2025 it’s all about learning to "Say yes to you". In terms of exercise this means setting aside time to be physically active. Many places are running free exercise classes to get women active; so be on the look out this week.

The minimum amount of exercise for adults (18-64 years) is 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. If you find it difficult to know where to start then walking is one of the best exercises you can do to get moving.

25/08/2025

Great exercise for the posterior chain!

If you struggle with stiffness in the back or want to start strengthening your back muscles then this exercise is for you. You can perform these seated or standing. The movement is simply leaning your torso forward at the hip and keeping your back straight. Go as far down as is comfortable, pause at the bottom and then slowly bring yourself upright.

22/08/2025

"Briana was very good explaining everything to me and what was necessary to improve my fitness." says Elizabeth

★★★★★ Briana was very good explaining everything to me and what was necessary to improve my fitness.

21/08/2025

Crohn's Disease and Exercise

Research has shown that low-intensity exercise of a moderate duration can improve mental and physical well-being in people suffering from Crohn's disease, without flare ups. So start slow and build up to a moderate intensity. Moderate exercis has been proven to reduce stress through the release of endorphins and this in turn can help reduce systemic inflammation. Activity and a healthy lifestyle can also stave off other conditions such as atherosclerosis and heart disease which can create further inflammation.

If experiencing a flare up try gentle exercise activities, such as practicing yoga, and when symptom-free try push yourself a little harder. See an Exercise Physiologist for further tips on exercising with Crohn's!