When exercises are performed using improper techniques, the result can be painful on our bodies. As part of Exercise Right Week, we’ve shared 5 signs that you may need more help with your technique so you can reap the most benefits from your workouts.
There are many motivations for us to exercise. It may be to improve our physical strength or fitness, maintain a healthy lifestyle to reap the health benefits, or to lose weight – just to name a few. Whatever your reason for exercise, completing the right kind of exercise can look very different to different people. There is no one size fits all – which is great news! It means you can choose the best, most enjoyable and importantly the most sustainable exercise for you.
To promote Exercise Right Week this week, we’ve put together 9 tips to help you choose the right exercise for you.
The gym is closed and now that you can’t hit the treadmill, you’re planning on hitting the road. Running outside certainly has some great advantages – fresh air, time to yourself and a change in terrain. For those of you who do the majority of your runs on a treadmill, however, starting to run outside may feel a little daunting to start with. Here are some tips and things to stay mindful of when preparing for more outdoor running.
Working from home can feel exhausting, especially when our daily step count has plummeted since leaving our workplace. This is when stretching can come in handy. It’s easy, free, only takes a few minutes – and is highly beneficial. Stretching can :
Foot pain can be excruciating. When it affects your performance at work, it can be even worse. Our jobs can take a large toll on our bodies, which isn’t surprising given how active many of us are throughout our workday. An Australian study looking at steps taken per day over different occupations found that on average :
Australians spend a lot of time on their feet. On average, you walk over 2.7 million steps every year, equating to 7400 steps per day. That number will be even greater for those rising up to the 10,000 steps per day challenge! You can bet that all these steps add up and take their toll – not just on your body, but on your shoes and orthotics, too.
If you have seen a child on a Jolly Jumper (also known as baby bouncers or jumperoos), you might know the look of delight on their face whilst they bounce away. In recent years, however, Jolly Jumpers have come under scrutiny as to whether the may potentially do more harm than good when it comes to healthy lower limb development and reaching developmental milestones.
This is a question many of our team members are asked by new parents with concerns as to whether they should use one with their child. To help parents make an informed decision, we have explored the current research and facts about jumpers and walkers from a foot and leg health perspective.
Following government guidelines, we are asking all people who have travelled in the last 14 days not to present to the clinic, and to reschedule their appointment, and we look forward to welcoming them back.
We are asking patients if they are showing signs or symptoms of the Coronavirus not to visit us until they have been cleared by their GP or returned a negative test.
Additional measures we are taking
- We have made hand sanitisers and hand washing facilities available to all our team members and patients within the clinic. We are following the best guidelines from the Department of Health for cleaning our clinic facilities, waiting areas and equipment. Please refer to the Environmental Cleaning and Disinfection Principles for COVID-19 document here.
- Where possible clinics are being re-arranged to ensure there is less close contact between patients, and as able we are moving our patients quickly through and away from the common areas.
We appreciate that is a challenging time for all and that some of these measures may create some disruption to your treatment. Thank you for your patience and understanding. We are committed to doing everything we can to ensure that keep we can continue to deliver a safe and reassuring service to all of our valued patients.
Before attending your next appointment, please complete the following questionnaire to ensure that you are adhering to current government protocols.
COVID-19 Screening Questionnaire
- Are you feeling unwell with symptoms such as fever, sore throat, cough or shortness of breath?
- Have you had close contact* with someone who has a confirmed case of coronavirus (COVID-19)? *Face-to-face contact for more than 15 minutes, or have shared an enclosed space for more than two hours.
- Have you travelled overseas in the last 14 days?
- Did you arrive in this state from another state after midnight Wednesday 25 March?
If you answered yes to any of the questions above, we recommend that you:
- Reschedule your appointment for as soon as possible after the 14-day exclusion
- Self-isolate at home for 14 days (as per the government protocols) after any international travel or if you have had close contact with a person with confirmed COVID-19 while infectious.
- Please call your GP if you develop any respiratory symptoms or fever.
Updated 16 April 9:20am AEST
At My FootDr, we’re focused on the well-being of every person who steps through our clinic doors. This includes the health and safety of our local communities, which is you, our patients, as well as our team members.
➕ We want to reassure you that we are closely monitoring the Coronavirus (COVID-19) situation, are regularly updating our internal policy and processes according to any daily mandates and recommendations from the government and the Department of Health.
➕ Following government guidelines, we are asking all people who have travelled in the last 14 days not to present to the clinic. We are helping to reschedule appointments, and we look forward to welcoming these patients back following the appropriate period of quarantine.
➕ We are asking patients to let us know if they are showing signs or symptoms of the Coronavirus. Should this be the case we are rescheduling appointments and requesting clearance by their GP or evidence of a returned a negative test.
➕ We have made hand sanitisers and hand-washing facilities available to all our team members and patients within the clinic. We are following best guidelines from the Department of Health for cleaning our clinic facilities, waiting areas and equipment.
➕ Where possible clinics are being re-arranged to ensure there is less close contact between patients, and as able we are moving our patients quickly through and away from the common areas. This includes implementing the current social distancing guidelines (2m apart, 1 person per 4m squared inside).
Other ways you can help us, help you.
Steps you can take:
- Wash hands often with soap and running water, for at least 20 seconds. Dry with paper towel or hand dryer.
- Use an alcohol-based hand sanitiser if you don’t have access to wash hands with soap and water
- Try not to touch your eyes, nose or mouth
- Cover your nose and mouth with a tissue when you cough or sneeze. If you don’t have a tissue cough or sneeze into your upper sleeve or elbow
- Call your GP first if you need medical attention. They will advise you what to do
- Continue healthy habits: exercise, drink water, get plenty of sleep
- If you have flu like symptoms or you are presenting as unwell, please call our clinic where our reception team will assist you to reschedule your appointment.
- Practice social distancing and avoid touching, shaking hands, kissing, hugging, and other intimate contact with others
- We ask that only the individual being treated attend the clinic. In the interests of health and safety for all we are attempting to minimise the number of people in the waiting room at any given time.
Some extra items to now bring along to your appointment:
- Pen (if you would prefer not to use the pens at our reception desk)
- Water bottle
We appreciate that it is a challenging time for all and that some of these measures may create some disruption to your treatment. Thank you for your patience and understanding. We are committed to doing everything we can to ensure that we can continue to deliver a safe and reassuring service to all of our valued patients.
If you’ve recently had a baby, then we want to start by saying a massive congratulations! Your body does incredible things during pregnancy – and that’s just before baby arrives! Whether you knew it, or not:
- Your blood volume increased – by up to 50% – to help supply enough oxygen to your growing baby
- Your heart may have grown by up to 12% to accommodate the extra blood and get it pumping to your body and baby
- Aside from growing a baby, you also grew a new organ! Your placenta was formed to provide your baby with the nutrients and oxygen they needed
- Your uterus expanded more than 500 times its normal size!
With your little one here, you may be wondering when you can throw on your running shoes again – and what your body can handle. To help, we’ve put together a guide on what you can expect when it comes to getting back into exercise in your first three months.