With the new year, comes resolutions.  At the top of many peoples’ list is getting fit, but where do you start???

Rather than spending hours in a gym working out which equipment to use and how to use it, you can make simple, subtle changes to your lifestyle.  These can be the ones that stick with you long-term and help to transform your body over time.  If you’re looking for something more challenging, or you’re time-poor and need to maximise every workout then Exercise Physiology may be the answer.  Read on to find out how….  


Movement is very important for our overall body health.  It increases blood flow to and from muscles and joints, it engages synovial pumps in joints which washes or flushes out those joints.  It also wards off heart disease, diabetes, obesity and osteoporosis.  Exercise helps to combat stress, helps us think more clearly, improves our mood and decreases pain. Our body releases powerful “happy” hormones and pain killing chemicals when we exercise.

Here are some simple ways to get moving:

  • Pakenham 1The classic example is to get out and get walking. It’s cheap, and easy, and you can slowly increase your distance and pace as you get comfortable.
  • Park your car further away from your destination to incorporate a few more steps into your day
  • Using the stairs rather than the escalator or lift.
  • With summer here, it’s a great time to hit the beach or swimming pool.  Aquatic exercises are a great non-weight bearing exercises to consider as well
  • Try to stick to the 30:30 rule: for every 30 minutes of sedentary activity, i.e. sitting in front of computer or watching TV, get up and move your body for 30 seconds, i.e. give everything a gentle ‘wiggle’


If you are stuck at a desk all day here are some gentle ways to move your body: 

  • Pakenham 2Twist your torso in each direction 4-5 times, and repeat every 1 hour. If you have a small appropriate space, you can try this same move whilst standing, with your arms crossed across your chest.
  • Squats.  Every time you sit down – stand up again! Do this up to 5 times. By the end of the day, you’ve done about 50 squats!
  • Stand whilst talking on the phone.  If you’re taking a phone call – stand up! You don’t need to be sitting unless you’re taking notes, so see it as an opportunity for movement
  • Place the printer on a desk somewhere else in the office that forces you to get out of the chair
  • Start a lunchtime exercise group– finding an exercise buddy or group can keep your motivation up and you’ll be less likely to skip sessions if others are expecting you

Even the smallest changes can result in big results over time so be patient and enjoy getting your body moving in 2017!

Still confused about where to begin?

Our resident exercise physiologistJaimie Cornwell can provide the kick start you need in 2017 with some one-on-one training.  Jaimie can design a program specific for you so that you reach your fitness goals faster.  Don’t slog away for hours with exercises that might not be getting you the best results.  Train smarter!  To learn more about Exercise Physiology. 

If living life to its fullest important to you, our Exercise Physiologist, Jaime Cornwell, wants to help you: the locals of Pakenham, Officer, Beaconsfield, Berwick, Bunyip and surrounding areas.
Please make an appointment today by calling 5941-4157 or ….

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