Kayaking – recreational paddling from a Physio’s point of view
Kayaking – recreational paddling from a Physio’s perspective
Katie Abbott, a Proud Dog Mum who also loves shredding trails on her Mountain-bike.
Katie Abbott recently started telling us about what she got up to in her spare time. When we started to dig a little deeper, we found a very Proud Dog Mum who has the most incredible little guy Nero who does the most amazing things. On top of this, Katie is also quite an avid mountain-biker, which she came to a bit by accident. So we asked a few more questions and then couldn’t help but put this article together to share her story:
You are the Proud Dog Mum of Nero who you compete in Agility with – can you tell us what Agility is and what Nero participates in?
Nero is my rescue Jack Russell cross who, when I got him, had seemingly endless energy to burn. I needed a way to exhaust not only his crazy fit little body, but his mind too. I did some research and it looked like Agility fit the bill perfectly – I was surprised to find that it wasn’t just for the fast working breed dogs but for dogs of any size and breed. Also, I’m possibly a little competitive with just about anything (I can make yoga competitive), so finding something that was fun, made Nero think, kept us both active and competitive to boot, was a dream come true! It’s true, I am a Proud Dog Mum.
Agility is an obstacle course for dogs and the owners are needed to show the dog which obstacle is next, what speed to take and where the course is going. The courses are made up of jumps, tunnels, weave poles, A-frames, dog walks and see-saws and, depending on the difficulty level, there can be between 15-25 obstacles on a course. The fastest round without making any mistakes is the winner! There are 5 height categories, so thankfully (for them) the big dogs compete separately to the little dogs. Each height category has the same course but the main difference is the height of the jumps. In the ‘mini’ category, Nero competes against other small dogs such as poodles, cocker spaniels, shetland sheepdogs, jack russells, fox terriers and small breed mixes. Teeny tiny dogs such as chihuahua’s compete in the ‘toy’ category all the way up to ex-racing greyhounds compete in the ‘maxi’ category, and everything in between.
Nero has been competing for a couple of years now and he definitely loves being out on the course, going fast and doing his thing with me. Not only is agility fun for both Nero and I, but also it’s been a place where I’ve met so many like-minded, dog-loving, agility-mad Proud Dog Mum Friends.
As a relatively new Queenslander can you tell us what about Brisbane you like and why you chose to live here?
I’ve lived in QLD for 3 years now and it is most definitely feels like home. Going back 5 years, my fiance, Michael and I started a long distance relationship. We met in Paris while on holidays and although we lived in different cities, we were glad we were in the same country! Fast forward 2 years and 100 flights each (yes, EACH) later, the time had come for someone to move. I hadn’t planned to move to Brisbane and was hoping Michael would move to Sydney but we stumbled across an amazing apartment in an awesome location. It was way too nice to have as an investment we planned, so the search was on to find a job up here… which took 3 days. It was just meant to be!
It wasn’t long after I started living here and still flying back to Sydney to see my family, that I realised that landing at Brisbane Airport felt like I was coming home. For me, it’s who I live near that makes the place awesome – so the reason I like Brisbane is because I like the people here. It’s really as simple as that. Yes Brisbane has so many qualities that I love (except the humidity), but the people of Brisbane are what make it so special.
On the weekend we know you can be found on the Mountain biking tracks – how did you get into it, do we have good tracks in Brisbane and how often do you and the trees have a disagreement?
When I wake up on a perfect weekend morning the first thing I want to do is get into the water for a surf. Mother nature doesn’t always provide amazing waves and getting into a wetsuit on a cold morning isn’t so appealing, so another activity was needed to help keep me active and outside. I can’t train Nero 24×7 and he needs rest days too, so I thought maybe biking was an option. I wasn’t super keen at first because the last things I wanted to do were to loose control at speed and get scared. But I bought a bike anyway.
I bought a bike that was good enough to handle the mtb tracks, but not pricey enough that I HAD to go for a ride every weekend to make it worth it. It was a purple bike too – winning!
It was as simple as, after my very first mtb lesson, I was hooked. I was determined to get better, feel that adrenaline rush again and get fit while being outdoors. Honestly, it didn’t bother me too much when I had altercations with trees (sorry Sal!) as I had done equestrian sports for 10 years and competed to 2** level in eventing. While riding horses I had learned that stacks are inevitable and it’s getting back on the horse (now bike) is what makes you learn and grow.
Brisbane has some amazing mountain bike tracks that are specifically for mountain bikes and where bush-walkers aren’t allowed. There are tracks at a few different spots that I’ve been to and they’re beautifully maintained, graded for difficulty and constantly added to to keep things interesting. The places I like to get on the trails are Gap Creek Reserve in Kenmore and also Daisy Hill Conservation Park in Logan. Next on the list of places to check out is the Hidden Vale Adventure Park out past Ipswich.
I now far prefer mountain biking to surfing and am contemplating upgrading my bike to a super fancy dual suspension bike. I just hope they come in purple.
If you liked Katie’s Proud Dog Mum story, and would like to submit something about yourself – we’d love to hear from you. Click here and shoot us a web mail.
Fat Ankles from Flying
Do you suffer Fat Ankles from Flying? With both domestic and international flights back on the cards, more and more of us are flying. Sometimes these trips can be longer than 2 hours, reaching 13 hours for a long-haul flight, which also might be followed by even more flying. Prolonged sitting, lack of movement, dehydration, pressure on the hips and hamstrings can all contribute to fat ankles from flying.
Sometimes no matter how much you try and move around, swollen ankles can still result.
So, why do we get fat ankles from flying, especially on those long trips? Is this dangerous? How do we prevent it?
Let’s start with why this happens. Whenever we are sitting for a long period of time in a plane, the muscles in our legs that are usually responsible for pumping blood and fluid back up are legs are not being used at all. Over time, this will lead to an increase in fluid and blood pooling in our lower limbs (ankles).
Additionally, on long flights in a low air pressure aircraft cabin, it is easy to forget to drink water. Firstly, the stress of flights sometimes makes an alcoholic beverage a more appealing choice, and secondly a lot of people avoid too much water because they do not want to be getting up and going to the toilets on a regular basis while flying. This makes it very easy to become mildly dehydrated on airplanes. Being dehydrated can reduce your blood circulation, making it that much easier for fluid to pool in your ankles on those long flights.
Is this dangerous? The ankle swelling itself is not dangerous, however the reasons which cause it can also cause things like blood clots or deep vein thrombosis (blood clot in your calf), which can be seriously dangerous and has the potential to cause death. So although the ankle swelling itself is not a reason for concern, the reasons which caused the ankle swelling is definitely reason enough to take it seriously and take any necessary precautions to prevent it.
How do we prevent it?
- The biggest thing you can do to prevent poor circulation and subsequent ankle swelling is movement. Aim to get up on a half hourly basis (Assuming you are not asleep) for a walk around the cabin. Aim to be up walking for at least 3-5 minutes each time.
- It is crucial to stay hydrated. This means drinking water before and during the flights. Even if you are having a glass of wine or a beer, try and also have a bottle of water on the go as well.
- It is important to keep your feet and legs moving as much as possible even while you are seated. Pump your ankles from side to side and up and down on a regular basis.
- Some people wear compression stockings while flying to prevent blood clots in their legs. There is evidence suggesting that wearing these stockings can significantly reduce your chance of a blood clot which is great, however it is important to remember that stockings are NOT a substitute for any other of the above precautionary measures, most importantly exercise and frequent movement on a plane.
- There is research that suggests taking aspirin during your flight slightly thins the blood, reducing the chance of deep vein thrombosis and swelling. However, we strongly recommend checking with your doctor before flying if this is right for you.
- Holding or placing your feet above your heart is obviously a great way to keep the blood from pooling in your feet and ankles. If you can, see if you can lift your knees and legs up high, placing them on the seat in front of you – obviously trying not to annoy the passenger in front of you. Handstands in the space outside the toilets or galley is also a fun way to get the blood moving – don’t knock over the food cart!
- After your flight, when you finally get to lie down, put your legs up the wall. This is awesome to drain the legs lymphatic system, encourage oxygenated blood to circulate up the legs and feet.
- Post-flight massage is also a great way to alleviate any swelling. You could do this yourself, or find somewhere close by that you can walk to. The gentle practice of just walking will also assist the body in circulating the blood.
Of course if the swelling doesn’t go down and/or you’re feeling any discomfort or pain, visit a health care practitioner as soon as you can. We’re also here to help, either with some specific treatment before or after you fly. All of our Physios are very well versed in the affects of flying, and are ready to help you make you feel amazing any time you need. Click Here to book online now.
A love for anything health and fitness
A love for anything health and fitness brought Tristan Forbes into an industry he absolutely loves. Recently starting both Witness the Fitness and Breathing Space, read what brought Tristan on this adventure into keeping people healthy and fit.
What brought you into the health industry in the first place?
As most health professionals, I had a love for anything health and fitness. Mainly sports but I did get into the ‘aesthetic gym scene’ during high-school due to being a rather pudgy kid even with participating in multiple sports at a time since middle school. I’d say my Mum & Dad definitely had an influence as well, Dad competed for Aus in rowing and was a mad-keen triathlete. Mum was into aerobics and workouts at the gym, so looking back at it now, seeing her balance “mumlife” and her health and fitness, would have helped me connect the dots later in life.
You build great communities around you, Witness the Fitness and now Breathing Space – can you describe your passion creating these places for people?
Witness The Fitness was created because we saw how easy it was to transform and help people if they followed a precise plan for 8 weeks. 6 years ago there wasn’t too much out there for anyone and everyone to have access to something like that, to become empowered through education and community/people around them to help change their lives. Because that’s exactly how I did it – I educated myself, surrounded myself with people doing the same thing and over time personal goals were achieved. Some people have had more to transform than others, some people didn’t even need to ‘transform’, a lot of people just wanted to be part of a fun and healthy community. Breathing Space is really an extension of that but more towards the wellness side of things. If you can imagine a scale from fitness (strength, speed, endurance) to wellness (health, balance, longevity), I found that Witness The Fitness really did focus on the fitness side of things – even though we do 10-15 minutes of mobility each session, have an infrared sauna in our gym and preach the importance of sleep and a healthy diet.
With Breathing Space, we can extend our community for one thing, we can shine a light on the importance of yoga and meditation and we can then have this amazing cross over where those who are currently well into their wellness side of things, can get the amazing benefits of introducing a little more ‘fitness’ into their lives and vice versa.
Above all of this.. it’s a passion to help people see and feel the positive side effects of health and fitness. So much so that they want to help their friends and family become healthy and fit. A healthy and fit mother and father is most likely going to one; produce healthy and fit children and two; help those children live healthy and fit lives so that they themselves one day produce healthy and fit children! We aren’t just helping our current members, we are literally helping generations and generations to come!
What drives you and motivates you day to day?
Pretty much everything answered in question one and two.. Ha ha. But also now creating the life I envisioned almost ten years ago now. A successful bunch of businesses that help people, give back to the community and provide my future wife (her name is Matilda by the way, totally envisioned that) myself and our kids our ideal lifestyle. Goals in both personal and business life are forever changing but that really is the one thing that remains day in, day out.
What drew you to open a yoga studio?
Ever since developing a personal passion for Animal Flow (google it!) two years ago, I have wanted to have a suitable space to run classes, year long intensives and workshops to show people how amazing it really is and how much it can help any athlete, father, mother, anyone! Since learning the importance of energy and vibe in a particular space, I knew that our current Witness The Fitness studio just wasn’t going to work. So when my now Breathing Space business partner, Adam from Nowhere Espresso, mentioned that a yoga studio would go great in the laundromat that was closing down next door.. we hit the ground running and before we knew it – introduced a beautiful space to a quite suburban community in Toowong.
We recently had you at our clinic for an animal flow workshop, explain to people who weren’t able to attend how you got into animal flow?
First, seriously google ‘This Is Animal Flow’.. That’s how I got into it. I watched that video by Mike Fitch, the creator and from there I was hooked. I travelled to the Gold Coast for my first workshop / proper introduction and totally geeked out on the intricate details of how developing animalistic movement abilities improved today’s Homo sapien body.
Where to from here? (things you’d like to accomplish next, where you see yourself in 5 years, any new ideas/ambitions)
This year is a big one.. Last month I secured a contract with W Hotel Brisbane where our trainers facilitate the PT sessions for their hotel guests and use their incredible rooftop areas for events, this will help our brand exposure and develop some international relationships for future WTF expansions. In September I am opening a second gym, this one is called FORME Fitness and will have the same health and fitness ethos as WTF but with a deeper focus on 1 on 1 coaching. Very fortunate to get a spot in the new Calile Hotel on James St, cannot wait to see it come to life! Apart from that, build the WTF and Breathing Space community plus ensure everyone is moving forward. Personally; if it were a Saturday or Sunday – watching over a couple of kids, in a house, with a dog or two, chilling after a flow and just be enjoying life really – most likely barefoot too – I like being barefoot.
As you know, Tristan recently conducted an Animal Flow workshop here at Barefoot Physiotherapy. Due to its popularity, we’ll probably be holding another workshop later this year.
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A Colombian Adventure with Dan Ludgater
Dan Ludgater recently moved to Medellin, Colombia to pursue the Digital Nomad lifestyle. His Colombian Adventure so far is something most of us would love to do.
So you’ve been living in Medillin, Colombia for the last 2 months. How does it compare to life in Brisbane?
Well, everyone speaks Spanish… except for me lol. It’s actually been fun learning a new language and doing our best to navigate situations. My “food ordering Espanol” is pretty good now, and as far as we know, no one has ordered any mystery meats.
It’s also FAR more dangerous here. Kidding. When you mention a Colombian Adventure to most people, they think Cartels and Cocaine… Which would be accurate if it was 25 years ago. Though, to be fair, it wasn’t safe to travel outside the cities until about ten years ago.
Another big difference was living in an apartment with several friends and colleagues. The first month there were 6 of us sharing. Pros and cons to that, of course, but overall it was a lot of fun. As I write this, my girlfriend and I are in our own place here with a magnificent view.
What made you want to go and try out the digital nomad lifestyle?
We always wanted to try living abroad, but it’s been challenging since my girlfriend has a full-time position back in Brissy (currently on leave). We almost moved here a couple years back on the recommendation of a friend (so that I could pursue an opportunity with a company that needed me on US time). Didn’t make sense to me at the time though. So when I was talking with some colleagues at an event in Florida in October last year, spending some time in Colombia came up. And since we wanted to do a trip around the same time anyway, we finally pulled the trigger.
What have been your favorite things about working in Colombia?
It’s been fantastic getting to spend time with my friends and colleagues. With 5 from all across the States and 1 from Ireland, it’s not often we’re in the same place. I also love getting to immerse myself in the culture and go do fun things in my down time. We went paragliding, climbed the rock at Guatape/El Penol, went through one of Escobar‘s mansions that was bombed by the Cali Cartel, and plenty more. Being on a US timezone has been a nice bonus for me, too.
Tell us about the type of work you do while you’re abroad?
I help my clients grow their businesses with more effective marketing and copy. Fortunately, that means that I can work from anywhere as long as I have a laptop, wifi and a head set.
Have you had any serious or interesting problems on your travels?
Nothing too scary. We’ve had some times where debit/credit cards were rejected. Which can be stressful if you don’t have cash on you. But that was mostly when trying to do transactions online or through apps.
Another thing comes to mind. Not really a “problem”, and kind of funny… We had a couple occasions where we did a tour and were told by our driver, “If we get pulled over at a police checkpoint, we’re friends from when I visited Florida a couple years back.” The driver still had paperwork going through for that, and seeing as Uber is essentially illegal here (though everyone uses it anyway), they don’t want to look like that’s what’s going on.
Though their driving, on the other hand, WAS terrifying.
Are you going to be continuing your digital nomad lifestyle longer term? If so where is your next destination?
Absolutely. We’ll be coming back here again at some stage and no doubt will tour more of South America. Also want to check out Spain, Portugal and some other spots in Europe. As well as Thailand and Vietnam.
Do you have any advice for people wanting to trial the laptop lifestyle and work abroad?
A lot of people still have this fantasy of sitting on a beach with their laptop. Obviously it’s nothing like that. In fact, it’s hard work. That said, there are some professions where remote work is now viable. For me, as a freelancer, I’m responsible for making sure I have clients that can keep the money flowing. But, if you work hard during the day, that leaves the nights and weekends open for adventure. And there’s plenty of that to be had.
We hope you enjoyed Dan’s Colombian Adventure? If you’re currently on an excellent adventure, or about to take one, why not drop us a line so we can feature you here. Just click right here to send us some information.
We also know that while Dan’s is on this Colombian Adventure, he is watching this BLOG, so if you have any questions for us or Dan, please feel free to ask in the comments section below.
Cheers!
My first strongman Competition – a chat with Jess Riddell
You competed at your first strongman competition in February this year, how was the experience for you?
It was my first strength event – so I was quite nervous leading up to it and unsure of what to expect – it’s a big change moving from Ironman triathlons where you’re on your own for hours versus having a coach right beside you all day.
It was really fun! Much tougher on my body than I had anticipated – I was very thankful to have a great coaching team there on the day to keep me focused when I needed to be and laughing between events – the support crew were epic too!
How did you get into strongman to start with?
Atlas Stones!!! I’d been eyeing them off since I stated my training in Powerlifting at Panthers. I’ve been bugging my coach, Col to let me try them pretty much since my first week of training and with the Strongman comp being held at Panthers I finally got my chance! It was pretty epic to finally pick up the 72kg stone on comp day.
For all our readers, who aren’t proficient in the differences, could you briefly explain the differences between strongman and powerlifting? And the differences between strongman and crossfit?
Cruel to ask a beginner in both Powerlifting and Strongman to answer that!! Powerlifting is Bench Press, Squat and Deadlift. Strongman has about 20 different events – with 6 being combined for the event I competed in. Powerlifting (at least for me so far) is far more technical. Crossfit is a whole different world!
So what’s the next competition for you?
In May – I’m competing in my first Powerlifting competition.
What does your training schedule look like at the moment leading into competition?
Col is great at making sure my training is still fun despite any competitions looming – I use one day a week for Strongman training and have 2 focused Powerlifting sessions a week. On top of this I run 2 days a week and train with an exercise physiologist once – so I train 6 days a week most weeks.
In terms of what my specific training blocks looks like – I leave that to Col, in an effort to step back from over-training and always train to a plan, I don’t get my programs in advance, so I have a great life – I just turn up at training and lift, I literally never know what’s coming. For a control freak who’s trying to reform, it’s taken some getting used to!!
I know you have a heart condition, Postural Orthostatic Tachycardia Syndrome (POTS), can you give us a better understanding of what that is, and what it means for your day-to-day life?
It comes under the Dysautonomia umbrella and it means my autonomic system no longer works the way it should – really simply the autonomic system controls all the automatic responses in your body, so the things your body does without you having to think about them – like heart rate, blood pressure, digestion, swallowing, temperature control etc. It means for me things such as my heart rate is really high (especially when I exercise), and I have to closely manage fatigue. Thankfully I’m not much of a fainter, but it’s a typical side effect of the condition.
Day-to-day I have my POTS really well managed – but it’s taken 2.5 years to get back to a level of fitness where I can compete again. It’s not that fun to tap out of training (or work) when my POTS flares up and it usually means a few weeks of rest and limited training, if any. I’m very thankful that I have the level of support I do around me, it makes it possible for me to train and compete again and they are pretty quick to notice the signs if my POTS is starting to flare up. I’m fairly structured in terms of diet, exercise, medication and work and this helps me keep my POTS symptoms managed. Finding this right balance took a long time – which was frustrating! I still have to remind myself frequently that I have a limited pool of energy, so I need to choose well what I spend it on – I don’t recover as quickly as a “normal” person, so if I push too hard one day, it will likely mean I miss training tomorrow.
How does POTS affect your training schedule?
The reality of POTS is tough – I went from racing Ironman Triathlon to nothing in a matter of weeks – I was that fatigued, so when I was diagnosed and started what became my “new normal” of living with POTS I started from a pretty low exercise tolerance, it took a long time to rebuild back to where I am today – there was about 12 months of riding a stationary bike in the early days, for a maximum of 20 minutes, 3 times a week. It took me 97 weeks from diagnosis to get back to running 10kms (you bet I counted and hounded my team to reach that milestone – I might also be a little determined!). That 10km race and the medal from it mean more to me than I can explain, it might seem a little strange to cherish a fluro pink medal more than an ironman one – but I always took my health for granted before and while the training for my ironman races was hard, it was nothing compared to what it took to get back to running 10kms.
These days, the impact of POTS for me? For one – it means I have an epic team around me, without whom I couldn’t do what I do in terms of training or competing – they make all of this possible (which isn’t just a shameless plug!) I’ve worked with my EP Dan since the week I was diagnosed, so he’s literally put me back together as a functioning human and works to keep me there along with a team of other allied health people (I swear the list is growing, but to give you some perspective: Physio, dietician, sports psych, massage, my heart team and coach make up the regulars who all communicate freely to keep me healthy.)
From a training perspective, POTS means there’s always a level of flexibility built in to my sessions to allow for how I’m feeling on the day. I also had to learn to speak up and admit when I’m struggling with fatigue. I’m fairly stubborn so that’s been a tough lesson to learn – I’ve almost dropped multiple bars on my head before admitting I was cooked! Luckily both Col and Dan are great at saving me from both dropping bars on my head and myself when I don’t admit I’m struggling.
A passion for soccer – a quick chat with Charlotte
It won’t surprise you that Barefooters love getting out and about, moving everyday in a way they enjoy. Women’s soccer has really taken off in the past decade, with teams sprouting up all over Brisbane with quite a competitive Brisbane Premier League as a result. If you’ve ever watched a game, you’ll see how competitive and skilful these ladies are. Our Physio Kirsten recently sat down with Charlotte to find out why she has such a passion for soccer.
How did your passion for soccer develop?
I’ve always had a keen interest for all things sport, and kind of just fell into playing soccer when I was young. I guess over time I’ve developed a real passion for soccer, mainly because I love the skill, athleticism and having a great time with other girls on the field.
Sports can have some pretty crazy traditions or pre game routines, do you have anything you do to get ready for a big game?
Definitely nothing too crazy. If I have the time, on the day of a game I like to go out and have a kick of the ball to get some touch. And I always put on my left sock and left boot on first, but I think that’s more just out of a habit. [ha, ha, we definitely think that’s a good-luck superstition! ed.]
What is your favourite pre game meal?
Something with bread usually haha, avocado on Turkish bread is probably my real favourite.
You recently went on a trip to New Zealand, where is your next trip going to be and why?
The next big trip on the bucket list is Canada because it looks so beautiful. Closer to home, I’d also really like to go to Tasmania and do some of the hikes down there.
Rapid fire, 5 Fun facts about you
– I’m a massive Newcastle Knights fan
– I love travelling but I absolutely hate flying
– My sporting idols are Andrew Johns and Roger Federer
– I love dogs and have a black Labrador named Ari who hunts bush turkeys
– I love the beach and in an alternate life would have loved to be a professional surfer
We love hearing about Barefooters and what they get up to in their spare time. Whether you have a passion for soccer or some other sport, we’d love to hear from you. If you’d like to let us know about what you get up to, please don’t hesitate to contact us so that we can arrange a quick chat and some photos – email us. Also, after seeing Charlotte’s pictures and reading her story, if you’d like to get into soccer, you can click this link to Football Brisbane.
…and of course, if you’re injured or just feeling a bit sore and tired from your Barefoot adventures, you can always come and see us: I need an appointment
Easy exercises to keep you healthy and active as you age
For many people, aches and pains have become a normal part of their life, especially as they age. However, it doesn’t matter if you’re 7 or 107, you can improve your pain. This includes general aches and stiffness from your daily life!
Here are some easy exercises and body care tips to keep you happy, healthy and moving beautifully through life!
Easy exercises for Healthy Aging
- Walking
- Walking is a great activity. Take note of how much you can walk at the moment and maybe a good goal would be to increase gently until you’re able to do 30minutes. Read our blog on Walking Program to help you.
- Moving gets the blood flowing and joints lubricated. So not only should this movement help with any pain that you are already experiencing, but it will also help to prevent the onset of stiffness and pain!
- Swimming
- Now we have found people either love or avoid the water. If you are someone that used to love it and haven’t been for a while we’d really encourage you to have a try again.
- The buoyancy of water takes the pressure off joints and some people find it to be great. Take note that if you haven’t been in the water for a while to take it easy the first time as it may feel easy at the time and aggravate your body later.
- We often work with people who swim to keep their Shoulder range great so they can ‘just keep swimming!’
- Balance
- Now this is key to good health! This tends to be best set with a Physio but if you’re confident you can try standing on one leg to see if you can balance for 30 seconds. If that is hard try standing with both feet on the ground and close together. If the one leg is too easy you can try closing your eyes (safety warning!)
- We like to combine Balance work with other things as that is what is normal in the real world. An idea could be to stand on one leg while you’re brushing your teeth.
- Stairs
- These are a winner if you can manage them. Great for your heart and muscles. If you only have a few at home you could do some step ups on the bottom one.
- If you are having pain or problems with stairs make sure to book with your Physio
- Deep breathing and muscle relaxation
- If your muscles are tense it may be worthwhile to try muscle relaxation.
- Deep Breathing Exercises;
- Make yourself comfortable (lying down or sitting in a chair)
- Loosen any tight clothing
- Start to listen to your breathing in its natural pattern, without changing anything
- Place your hand on your stomach, and start breathing in through your nose and out through your mouth.
- Imagine that you are breathing down into your hands, letting your belly move in and out with your breaths
- As you breathe out, imagine all your tight muscles are relaxing away all their tension
- Continue for 2minutes.
If you are experiencing pain on a daily basis and can’t seem to find relief, make sure you seek help. You can always give your physiotherapist a call, if you don’t have one you can make an appointment with us, or book in to see your GP. A physio can help you work out your Easy exercises for Healthy Aging that suit you the best!
APA & HICAPS
