It’s that time of year again, when fitness clubs cash in on the New Year surge. About 12 percent of gym memberships are initiated in the month of January – that’s 25-30 per cent more than any other month. Unfortunately, the bloom comes off the ‘new year, new me’ rose fast for most, with half of new members quitting within the first six months. In all, an astonishing 67 percent of people who are currently signed up for a gym membership, never actually attend.
One significant contributing factor to this annual gym membership boom-bust cycle is that most people have wildly unrealistic ideas about what exercise can do for them. In particular, they buy into the utterly false notion that exercising more is the key to losing weight. Despite consistent evidence that ramping up physical activity produces, at best, only modest weight loss, over 70 percent of US adults believe that “exercise is a very effective way to lose weight”. Moreover, people who are overweight or obese and who hold this false belief, are at high risk of dropping out of an exercise program when their unrealistic expectations are not met. Conversely, in my clinical experience, most people are tragically unaware of many, if not most, of the phenomenal benefits of exercise that are backed by extensive research. I’m blessed to work with a highly self-selected segment of the population that has both a much greater awareness than the average ‘normie’ of the limitations (and frankly, the dangers) of the medical system, and a dramatically greater willingness to make significant diet and lifestyle changes in order to recover their health. Increasingly, I’m seeing clients who are a practitioner’s dream: they are already eating nutritious wholefood diets and avoiding fluoride, PFAS, commercial cleaning and personal care products and the like, and hence they’re currently quite well. But they consult me because they want to ensure they’re doing everything they possibly can in order to maintain robust health so they can keep themselves out of doctors’ offices, hospitals and nursing homes as they age. Yet few even of these highly motivated people are doing enough physical exercise – and the right kinds of exercise – to achieve their goals. Clearly, they’re not intrinsically lazy people. They’re simply not adequately informed about the benefits of implementing a comprehensive exercise routine incorporating aerobic, strength, balance and flexibility training. So, what are those benefits? For starters, people who regularly engage in physical activity slash their risk of developing the vast majority of conditions that erode quality of life and truncate lifespan, including type 2 diabetes, cardiovascular disease, multiple types of cancer, and frailty and fragility fractures. That’s great, but it’s not enough to motivate most sedentary people to start exercising. What else does exercise do for us? Perhaps the most overlooked and underappreciated benefits of physical activity are those relating to our minds. Exercise alleviates depression more effectively than SSRI antidepressants (without the nasty side effects, like sexual dysfunction that can persist even after you stop taking the drug), and reduces anxiety. It enhances cognitive performance by helping you learn faster and remember more, pay closer attention, and wield greater self-control over distractions. While regular exercisers exhibit improved cognitive functions, learning, and memory than non-exercisers, even a two-minute bout of moderate to intense exercise before undertaking a learning task improves attention, concentration, and learning and memory functions. And, according to a study with an impressive 44-year follow-up period, the higher your level of physical fitness in midlife, the lower your risk of the disease that many aging people fear the most: dementia. The study began in 1968, when 1462 Swedish women aged between 38 and 60 were recruited for the Prospective Population Study of Women (PPSW), a long-running cohort which has been used to examine many factors affecting health and survival, generating over 300 publications on topics ranging from sleep to sexual desire, and from dental health to diabetes. 191 of these women participated in a cardiovascular fitness test which consisted of riding an exercise bike, with progressively increasing resistance, until they reached exhaustion. On the basis of their performance, the women were then classified into three categories: low, medium and high fitness. Over the next several decades, the researchers administered periodic neuropsychiatric examinations to the women, and also used Sweden’s highly-centralised medical record-keeping system to track how many of them developed dementia. 23 per cent of the women were diagnosed with some type of dementia – Alzheimer’s disease, vascular dementia, mixed dementia, or some other type – within the follow-up period from 1968 to 2012. After adjusting for confounding factors such as age, education level, cigarette smoking, wine consumption, high blood pressure and diabetes, which are all known to affect dementia risk, a startling difference emerged: 32 per cent of women with low fitness in midlife developed dementia, while 25 per cent with medium fitness and only 5 per cent with high fitness did so. Underlining the strong connection between heart health and brain health, of those whose fitness was so low that they couldn’t continue the cycling test past the warm-up phase because they developed ECG changes, chest pain, cramping or other signs of impaired cardiovascular function, a horrifying 45 per cent subsequently developed dementia. And conversely, precisely zero of the women who demonstrated the very highest level of fitness in this cohort – generating greater than 136 watts at peak workload, which isn’t even that high in the world of cycling enthusiasts – was diagnosed with dementia during the follow-up period. Compared to women with medium fitness, those with high fitness were 88 per cent less likely to develop dementia, while those with low fitness were 41 per cent more likely. From Midlife cardiovascular fitness and dementia: A 44-year longitudinal population study in women.Those with high fitness who did develop dementia were, on average, 11 years older at disease onset than those with medium fitness. That means they enjoyed over a decade more of fully functional, independent life before succumbing to dementia. While it’s not yet clear exactly why a high level of fitness protects against dementia, the researchers point out that being fit reduces the risk of high blood pressure, high cholesterol, obesity and diabetes, all of which are known to contribute to dementia. Fitness-increasing activities also enhance neurotransmitter production and neurogenesis (growth of new brain cells, and formation of new connections between existing brain cells), which protect against dementia. Of course, this is an observational study and hence can only show an association between fitness and dementia risk, not a causal link. Furthermore, as an editorial accompanying the study explained, fitness is largely determined by cardiac output (the amount of blood pumped by the heart in one minute), which is increased by exercise training, but is also strongly influenced by heritable factors. However, another study performed on a different subset of the same Prospective Population Study of Women cohort confirmed that physical activity in midlife (38–54 years) decreased the risk of developing dementia, again over a follow-up period of 44 years, suggesting that exercise truly does play a protective role. In any case, what’s the downside of working on improving your fitness level? If you ramp up the frequency and intensity of your exercise sessions (under the guidance of an exercise physiologist or well-educated personal trainer, if you have any injuries or medical history that necessitates caution), you’re going to look, feel and function better in every way. George Bernard Shaw famously quipped that “youth is wasted on the young”… and the same may be true for physical fitness. Take a look inside most gyms and you’ll see lots of young, fit people exercising vigorously, but as they get into their 40s and beyond, most people’s workouts have wound down considerably in intensity and frequency, or disappeared altogether. Standard exercise programs for seniors consist of mild aerobic activity, light weights workouts and gentle stretching. They’re designed for people who haven’t put their bodies through their paces in any serious fashion for a good many years, as well as people who are recovering from a heart attack, joint surgery or other health challenge. Unfortunately, there is next to no progression built into these programs, and consequently the people participating in them never actually get much fitter – let alone, develop the level of fitness that was found to protect against dementia in the Swedish study. Many middle-aged and older people seem to be frightened of exerting themselves to any serious degree. But provided there are no medical contraindications to intense exercise, and they receive proper instruction to avoid injury, and to ramp up their exercise intensity in a stepwise fashion, the risk of harm is incredibly low. Women, in particular, need to be performing strength training in order to counteract the aging-related decline in lean mass that leads to frailty – the leading risk factor for admission to a nursing home – yet mid-life and older women are the demographic that I have the most trouble persuading to take it up. I don’t know about you, but I’m more afraid of developing dementia than I am of breaking a sweat! If pushing myself out of my comfort zone to improve my fitness is the price I need to pay to keep my brain healthy as I get older, I’m more than happy to pay it. And the reality is, once you’ve figured out a way to incorporate exercise into your daily routine, you’ll find you’re gaining benefits you didn’t anticipate – like deeper sleep, higher work productivity, brighter mood and enhanced self-efficacy which leads in turn to making better life choices. The bottom line: Any exercise is better than none at all, but if you want maximum protection against dementia, a gentle daily stroll is not going to cut it. Find an activity that you enjoy that lends itself to ramping up the intensity over time, and a fitness professional to coach you if you need it. Your body will thank you for it, and so will your brain. Author Robyn Chuter is a university-qualified and highly experienced health practitioner, with a Bachelor of Health Science from the University of New England, a Bachelor of Health Science (Honours) from Edith Cowan University, and a Diploma of Naturopathy from the Australasian College of Natural Therapies. Robyn is also an Australasian Society of Lifestyle Medicine-Certified Lifestyle Medicine Practitioner, and proud to be a Fellow of the Australasian Society of Lifestyle Medicine. Breathwork has become increasingly popular over the last few years, and more and more people are discovering its powerful benefits! Right now, I invite you to take an intentional breath: inhale slowly through your nose, feel your belly rise and chest expand, then exhale slowly through your mouth, as if you’re blowing out candles on a birthday cake.
So, What Is Breathwork? Breathwork is the practice of consciously using the breath to bring about a deep sense of presence in the body. It helps to slow your thoughts (or even stop them entirely) and brings you into awareness of your physiological, psychological, and emotional states. But it’s not just about activating the breath; it's also about learning how to slow it down and use it in a positive way. In our everyday lives, we tend to take too many breaths per minute, triggering a constant stress response in both the body and mind. Did you know that we’re meant to take just 6 breaths per minute, and ideally, they should all be taken in and out through the nose. That’s a challenge when we’re talking, eating, or drinking, right? 😊 Next time you find yourself waiting for an elevator, instead of pulling out your phone, try standing still and taking 6 slow breaths in and out of your nose—inhale for 5 seconds, exhale for 5 seconds. Notice what you feel. Do you feel calmer? More centred in your body? Slower, more present? Breathwork offers an immediate and effective way to connect with your emotions and body. It can be tailored to serve various needs—whether that’s relaxation, stress relief, increased energy, or even personal breakthroughs. Because of its versatility, it’s a perfect complement to meditation and other wellness practices. There’s a breath exercise for whatever you might need! And here’s the thing: it’s not as “woo-woo” as it may sound. After all, we all breathe, right? Yet, nobody really teaches us how to do it consciously! We enter the world with our first breath, and we leave with our last. But in between, many of us unknowingly hold our breath or breathe inefficiently. This can cause us to store emotions and energy in the body, which, if left unprocessed, can linger and affect our well-being. When we breathe more effectively, we become more present in our bodies, allowing us to process thoughts and emotions with greater clarity. In turn, this helps us make better decisions and feel more balanced overall. A Simple Technique to Slow Down: Here’s one of my favourite breath techniques to help you slow down, especially if you’re feeling tightness in your chest, experiencing anxiety, struggling to sleep, or just feeling rushed:
The next time you feel frustrated, anxious, or in a rush, remember to take a deep breath and smile. Doing both can help raise your oxytocin levels, which may support you in feeling calmer and more emotionally balanced. I encourage my clients who struggle to meditate to do a breath exercise, as they focus on counting their breaths and the overall technique which in turn slows down their thoughts or completely stops them in their tracks as they are completely focused on their breath. If you have the ability to observe your mind and thoughts, then you are breathing and in body which is ultimately the goal of life! Author Jules Cachia is a Sydney-based Transformative Coach specialising in breathwork, motivational strategies for life and business, sports performance, reiki, and somatic body therapy. Through her unique approach, she helps clients cultivate self-awareness, grounded presence, and meaningful personal growth by empowering them to connect deeply with their breath. Driven by a passion to help individuals reconnect with their bodies, Jules teaches clients to harness the power of conscious breathing to create space for emotional expansion, healing, and authentic happiness. You can book her in by emailing her [email protected] Attend her weekly breathwork class at AP PILATES in Randwick on Thursdays at 730pm. It’s that time of year when we rank the healthiest cities in Australia as part of the annual Mindbody Wellness Index—a comprehensive wellness study that explores the definition of wellness across a variety of dimensions. We factored in how much city residents exercise, how stressed they are, the amount of rest they get, how many of them smoke, how much alcohol they consume, and their body mass index (BMI). We also looked at how close they are with friends and family and if they feel spiritually fulfilled. During the pandemic, many Australians dived into exercise to feel better mentally, look better physically, help reduce stress. Even with activity levels high, the pandemic continues to have an impact. Half of Australians say the pandemic has negatively impacted their mental well-being and 42% report feeling stressed on a regular basis. Nevertheless, more than three-quarters of Australians say wellness is more important than ever and 74% believe being physically active helps their mental health. The numbers have been crunched and analysed (and analysed some more) by our intrepid research team, so let’s pull the plug on this preamble and dig into which Australia cities are healthiest. 1. Sydney, NSWIt turns out the most populous city in Australia is also the healthiest. So much so, that Sydney ranked highest in 7 out of 9 wellness factors. Sydney narrowly edged out Melbourne for the highest percentage (81%) of residents who engage in exercise at least once a week. The top reasons Sydneysiders exercise are to feel better mentally, look better physically, and reduce stress. They’re also cognizant of the role wellness plays in their lives—76% say wellness is a top priority. As the most stress-free city in Australia, Sydney residents rely on some form of exercise to help their mental health. Nearly 80% say being physically active contributes to mental wellness—outpacing the other cities on this list. The most popular fitness routines include: yoga, Pilates, dance fitness, cardio machines, strength training, HIIT, aerobics (like cardio kickboxing), and outdoor activities (walking, biking, running). When thinking about other dimensions of wellness, 55% say they feel more confident when they get regular beauty treatments. And why not? Treating oneself to beauty and grooming can boost confidence that positively contributes to overall wellness. In fact, 59% of Sydney residents believe beauty/grooming is a part of wellness and 43% say beauty/grooming is a big part of their life, the highest percentage among the competing cities. AuthorArticle by Mindbody, July 31, 2023 Why regular massage and relaxation is so important for your health: Stress is one of the biggest contributors to disease in Australia. Nearly 3/4 of Australians report that stress affects their physical health(1). Stress triggers the flight-fight response, activating the sympathetic nervous system, in turn stimulating the adrenal glands and triggering the release of adrenaline. This results in an increase in heart rate, blood pressure, and breathing rate. Chronic stress is a known contributing factor in heart disease and other chronic illnesses. Stress also lowers immunity and increases recovery time from injury. In our remedial relaxation massages, an aromatherapy relaxation oil is used and remedial massage techniques are employed to relax the muscles and calm the nervous system, thereby aiding in reversing the stress response. Massage also prompts the release of endorphins, the brain chemicals that produce feelings of well-being, leaving the massage recipient with a feeling of deep relaxation and calm. Enjoy your relaxation massage. You don't just deserve it, you need it! (1) https://www.comparethemarket.com.au/blog/health/what-is-stressing-australia/ AuthorShareen McLeish (Dip Adv Nut. DRM) is a Nutritionist and Director of Massage by the Sea Lymphatic drainage massage is a specialized form massage therapy that focuses on stimulating the lymphatic system to promote the flow of lymph, a fluid that carries waste and toxins away from the tissues. Integrative Lymphatic Drainage has a holistic approach, addressing both physical and mental wellness:
Who should get Lymphatic Drainage ? Lymphatic Drainage massage can be a very effective treatment for the following conditions:
AuthorAlisa is a Remedial Massage Therapist at Massage by the Sea, with a certificate in Integrative Lymphatic Drainage. Swimming and the Lymphatic System Studies show that water resistance combined with muscle movements generates a natural massage that helps drain the entire lymphatic system. Any exercise where you are moving and pumping the muscles, stimulates lymphatic flow. Exercising while submerged in water further enhances the flow of lymphatic fluid through hydrostatic pressure and its effect on deep breathing. 1. Hydrostatic pressure and compression As water is denser than air, it exerts more pressure on our bodies when we are submerged in it. This hydrostatic pressure compresses your skin, muscles, and joints like a custom compression garment, which stimulates lymphatic drainage. The fluids are pushed from the tissues in the extremities through to the venous and lymphatic systems and heads towards the central thoracic cavity: which means both your lymphatic and blood circulation and flow is increased. 2. Deep Breathing When swimming, surfing or just playing about in the water, your heart and lungs are already working harder due to the physical exertion of moving through the water and intermittently holding your breath when your head is underwater. The work of deep breathing is further increased by the compression of the chest cavity from the hydrostatic pressure of the water. Deep breathing stimulates the pumping in the thoracic duct, which is the largest of the two lymph ducts in the lymphatic system. As the lungs go from inhaling to exhaling, there is a clear switch in intra-abdominal pressure. This creates a vacuum-like effect and moves sluggish lymph fluid up the thoracic duct and into the venous system. Lymphatic drainage helps to keep the body “clean and lean” by detoxifying the body and removing excess liquid. At Massage by the Sea we are now offering integrative lymphatic drainage massage. A massage coupled with a swim in the ocean is the perfect way to boost and rejuvenate your body. Hmmm… makes me think of a place.. 😉 AuthorShareen is a nutritionist and director of Massage by the Sea Lymphatic drainage massage, also known as lymphatic massage, is a specialised technique designed to stimulate the lymphatic system. The lymphatic system plays a vital role in our body’s immune response, waste removal, and overall fluid balance. It consists of a network of vessels and lymph nodes that transport lymph, a clear fluid containing white blood cells, to different parts of the body. During a lymphatic massage drainage session, the skilled massage therapist uses gentle, rhythmic movements and light pressure to stimulate the lymphatic system. This helps to facilitate the removal of toxins, excess fluid, and waste from the body, promoting overall health and enhancing the immune system’s functioning. This technique can offer several benefits, including: 1. Reducing Swelling and Oedema: By helping to move excess fluid out of tissues, it can reduce swelling, particularly after surgery or injury. 2. Improving Immune Function: The lymphatic system plays a crucial role in immune function by transporting white blood cells and other immune components throughout the body. 3. Detoxification: It can aid in removing toxins and waste products from the tissues, potentially improving overall health. 4. Promoting Relaxation and Stress Relief: The gentle, rhythmic nature of the massage can be deeply relaxing, reducing stress and its negative impacts on the body. 5. Enhancing Skin Health: Improved lymph flow can help reduce acne, puffiness, and other skin conditions by removing toxins and improving circulation. 6. Supporting a Leaner Appearance: By promoting the removal of excess fluid and toxins, lymphatic drainage can help reduce bloating and water retention, leading to a more toned and defined look. Improved circulation and detoxification can also enhance metabolic function, supporting weight management and overall body composition goals. Who will benefit from Lymphatic Drainage massage? Lymphatic drainage is a useful therapy for a variety of conditions, including:
Contraindications Avoid lymphatic drainage massage if any of the following apply to you:
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