Vector Health

10/05/2026

Well… maybe this is true sometimes… but… deadlifts are pretty cool… well done this week in some very nice looking deadlifting for our crew preparing for competitions!!

10/05/2026

Why is strength training so important for women over 30?
1. Maintains and improves functional strength
Strength training significantly enhances muscular strength, mobility, and daily functional performance, which naturally decline with age.
Randomized trials in older women show improvements in handgrip strength, walking speed, and sit‑to‑stand performance—key predictors of independence.

2. Protects bone density and reduces osteoporosis risk
Resistance training produces measurable improvements in bone mineral density, helping counteract age‑related bone loss that accelerates after 30 and especially post‑menopause.
Systematic reviews of RCTs report increased bone density and improved hormonal/metabolic markers linked to skeletal health.

3. Improves metabolic and cardiovascular health
Strength training supports healthier metabolic function, including improved blood pressure, heart rate, and hormonal balance—factors that become increasingly important with age.
Evidence from controlled trials shows beneficial changes in metabolic and cardiovascular markers following structured strength programs.

SO... what are you waiting for? Our highly qualified people will make sure you are looked after. We meet you where you are at, no matter where that is and start from there.

References
Capel‑Alcaraz, A.M., et al. The Efficacy of Strength Exercises for Reducing the Symptoms of Menopause: A Systematic Review. J Clin Med. 2023.

Jofré‑Saldía, E., et al. Block Strength Training Based on Age‑Related Functional Consequences in Older Women. PLoS One. 2025.

https://birdeye.cx/imttuf

09/05/2026

Molly here working on speed intervals. At 10 years of age it’s about exposure to hard work. Enough to adapt but not enough to dent the enthusiasm for the work to be done. LTAD means long term. That means past school. Hardly any athlete is the best they will ever be in school!! Keep it fun for as long as possible. It has to be hard eventually… in the short term though for Molly I am really excited to see the results of her work at district cross country on Monday!! Good luck, keep smiling 😊

08/05/2026

has been a partner for a number of years. It has made movement assessments more objective. When we assess you, it’s with intent to understand how you move and what the results of movement are considering force and time.

08/05/2026

Ok weekend warriors, and well, those of us who are taking sport seriously!
Dealing with a sports injury can feel overwhelming and frustrating. We understand how much you want to get back to doing what you love. At Vector Health Vector Health Rockhampton, our experienced physiotherapists are here to help you recover safely and effectively.

BUT!!!
This is for those who maybe are not injured and want to know some great tips and strategies for warming up properly!! It ACTUALLY WORKS!!! The research is quite supportive so no matter how good you are, warming up helps.

So... Some basic guidelines for warming up: RAMP - (Raise your Heart Rate; Activate your body; Mobilise Joints; Potentiate the activity) - this is adapted from Ian Jeffries RAMP protocol. (Reference is this article - which is quite good! https://birdeye.cx/9wt9ev

So... Example:
RAISE:
2-3mins of:
20m skip forward, sideways repeatedly.

ACTIVATE:
Bear Crawl - 10m forward and back
Isometric Squat hold 2 x 10seconds
Balance on one leg 2 x 15 seconds
Scapula Push Up 1 x 10

MOBILISE:
Walking Lunge forward
LEg swing forward and side
Arm swings
Trunk rotations

POTENTIATE:
2 sets of the following about 3-6 reps: 2 foot jump and land, lateral jump and land, hop and stick on one leg.

This is a basic warm up that takes between 10-13mins before a field or court sport.

It helps your body get ready to work hard. Static stretching is kind of 1980's... put it to bed. Good as part of cool down. Dynamic movement is the way forward.

07/05/2026

If you want to test your knowledge teach something back. And always remember the start of a journey. It gives you context when recognising progress!

07/05/2026

We know how frustrating it can be when pain or injury holds you back from doing what you love. Whether you're an athlete working toward your next goal or simply want to move through daily life with ease, your journey matters to us.

At Vector Health & Performance, we're here to support you every step of the way. Our team offers personalized physiotherapy, exercise physiology, and personal training designed around your unique needs. From dry needling therapy and physical rehabilitation to relaxation massage and nutrition coaching, we combine expert care with genuine understanding.

We believe in real transformations—not just treating symptoms, but building your physical capacity and self-confidence. Because you deserve to feel strong, capable, and pain-free.

So, what should you experience when you come to Vector Health the first time?
We hope you will experience and feel our care for you, as a person. We see you, not the problem that is there. That is the essence of our mission. We hope you see and feel this when you come to see us to help solve your problem.

06/05/2026

Sometimes you just have to move on. Training does not have to go well@every day to work. You have to be uncomfortable. You are allowed to feel off, bad, indifferent… as long as you are turning up tomorrow you are winning 🥇

05/05/2026

Intent matters and so do the details. Coaching is a series of 1% wins. Look for them and take them.

05/05/2026

We are hiring! A role exists for an experienced Physiotherapist at Vector Health

Lead our physio team. Competitive pay, flexible hours, career growth & supportive culture in Rockhampton.

03/05/2026

hitting some nice reps at 40kg recently. Looking for more PB’s over the coming months!