Benefits of GardeningWhether you’re growing fruit and veggies, flowers or succulents, getting your green thumb on can have a surprising number of health benefits for you and your family. Stay fit and active in the garden Depending on the size of your garden, maintaining it can be also be a great way to be physically active. This could be as strenuous as mowing the lawn, or as gentle as getting a good stretch and practice stabilising yourself while kneeling, sitting or reaching. In fact, gardening is a recommended activity as it can encourage the use of many motor skills, improve endurance and strength and keep you moving. Eat your greens Do you have a picky eater at your dinner table? Kids who are picky eaters may be keener to try new foods that they’ve helped to grow. Watching the plants sprout and grow and waiting until fruit and veggies are ripe and ready to eat can help build their enthusiasm and excitement about healthy foods. The effect works on everyone, not just those with hard-to-please tastes. Growing your own fruit, vegetables and herbs will encourage you to eat seasonally, add more variety to your diet, encourage you to prepare homemade healthy dishes and learn to appreciate fresh produce. Understand seasonality These days, we can buy pretty much any fruit and vegetable we want from the supermarket, at any time of year. But eating seasonally has important benefits for our bodies. Different fruits and vegetables are “in-season” at different times throughout the year. For example, asparagus and apricots grow in spring and summer, while Brussels sprouts get going in winter. Eating seasonally can keep healthy eating exciting by encouraging you to try new recipes using in-season produce. You will also get a wider variety of different coloured produce, providing nutritious vitamins and minerals in your diet throughout the year as the produce you eat changes with the seasons. Find out what’s in season at different times of the year in Queensland using the Healthier. Happier. Fruit and Veggie Seasonality Charts [PDF 369KB] and ask about the ideal planting times for your area at your local garden centre or nursery. Relax and meditate Gardening is also a great way to relax, providing opportunities to still the mind and get away from the busyness of everyday life. There is even evidence to suggest that gardening can help ease symptoms of mental illnesses like depression and anxiety. Whether you’re gardening by yourself, or getting the whole family involved, it’s a great way to spend some time outdoors, away from screens and to-do lists, and engage with nature. From repetitive tasks like weeding that provide opportunity for meditation, to practising patience while waiting for plants to grow, gardening is a great exercise for your mind as well as your body. Breathe easier Gardening doesn’t have to be an outdoor activity – there are many varieties of plants that can be grown inside, too. As well as making rooms look nice, indoor plants can help improve air quality in enclosed spaces. Some studies also suggest that indoor plants can boost the concentration and focus of office workers. Not all plants will grow well indoors, so you’ll need to research which varieties will grow well in the lighting and temperature of your room. Things to keep in mind when starting out Different fruits and vegetables grow best at different times of the year. The Healthier. Happier. website has articles on what plants to grow during different seasons and a guide to easy grow-your-own healthy foods. If you’re planting an edible garden, remember that not all plants are safe to eat. Make sure you plant non-toxic varieties, checking at your local garden store if you’re unsure. Don’t use chemical sprays or fertilisers on your edible garden. Always wear gloves when working with plant material, soil and fertilisers, and be sure to wash your hands when you’re finished. When working outside, remember to be safe in the sun by wearing a broad-brimmed hat and protective clothing, wearing sunglasses, using a broad spectrum SPF 30 or higher sunscreen, working in the shade when possible and drinking plenty of water. Some councils and community groups offer gardening workshops, or set up community gardening sites, to help locals learn about gardening and growing edible plants. You can also find more information about starting a garden on the Better Health website and from this list of links on the Healthier.Happier Website Information care of the QLD Government website https://www.health.qld.gov.au/news-events/news/health-benefits-of-gardening
WHY YOUR DOCTOR SHOULD REFER YOU TO AN EXERCISE PHYSIOLOGISTWe all know we should exercise, and the science is clear, exercise is medicine. The following explains what an Exercise Physiologist is and why your doctor might refer you to one. What IS AN EXERCISE PHYSIOLOGIST? Accredited Exercise Physiologists (AEPs) are university-qualified allied health professionals. They specialise in designing and delivering safe and effective exercise interventions for people with chronic medical conditions, injuries or disabilities. Services delivered by an AEP are also claimable under compensable schemes such as Medicare and covered by most private health insurers. When it comes to the prescription of exercise, they are the most qualified professionals in Australia.
WHAT CAN AN EXERCISE PHYSIOLOGIST DO FOR YOU?EXERCISE TO IMPROVE YOUR MENTAL HEALTH Mental illness can have an impact on a person’s cognitive, behavioural and social functioning. Those with a mental illness often struggle to engage in their regular work, social and physical activities which can further impact the illness. Mental illness includes anxiety, depression, schizophrenia, bipolar affective disorder and personality disorders. There is mounting evidence that suggests exercise is an effective treatment method for people suffering from acute and chronic mental illness, with some studies suggesting that exercise is just as effective, if not more effective than pharmacological intervention in alleviating depressive symptoms. EXERCISE TO MANAGE CHRONIC PAIN AND ILLNESS Chronic pain is pain that persists beyond the expected healing time of an injury. Unlike acute pain which is caused by tissue damage, chronic pain is less about the structural or tissue damage and more about the sensitivity of the nervous system and ‘non tissue related factors’. Significant research has shown that exercise is an essential component in the treatment of chronic pain. Studies have shown that it can be an effective way to reverse this downward cycle of deconditioning and worsening pain, and gradually over time help those with chronic pain engage more in activities of enjoyment and essential activities of daily living with greater ease. EXERCISE TO REDUCE YOUR RISK OF FALL AND IMPROVE YOUR BALANCE Falls can result in permanent disability, restriction of activity, loss of confidence and fear of falling, all of which reduce quality of life and independence. There is now good evidence that exercise can prevent falls in older people by decreasing a number of key risk factors. For example, exercise can improve muscular strength, balance, balance confidence and walking speed, as well as psychological factors such as mental ability and mood. EXERCISE TO INCREASE YOUR MUSCLE MASS AND BONE STRENGTH Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone density). Any bone can be affected by osteoporosis, but the most common sites are the hip, spine, wrist, upper arm, forearm or ribs. Exercise can help bones modify their shape and size so they become stronger and this can prevent injuries. Exercise also increases muscle strength and improves balance which can help reduce the risk of falls. EXERCISE TO CONTROL YOUR DIABETES OR PREDIABETES Diabetes mellitus is a metabolic disease indicated by an elevated fasting blood glucose level due to deficiencies in insulin secretion or inability to use insulin. Everybody benefits from regular exercise but for people with diabetes mellitus (Type 1 or 2) exercise can play a vital role in the management of their condition. Exercise cannot reverse the damage to the cells in the pancreas that leads to the decreased production of insulin. Exercise can improve the way the muscles respond to insulin, which, in turn, helps regulate the blood glucose level for some hours after the exercise. Exercise also increases glucose uptake by the muscles and can lower the dose of insulin required by improving the body’s response to insulin. EXERCISE TO IMPROVE OUTCOMES DURING CANCER TREATMENT AND BEYOND Cancer is developed when abnormal cell function occurs. can develop within all parts of the body and can invade surrounding and distant sites by spreading through the blood vessels and lymphatic systems. If diagnosis and treatment are not administered in the early stages of the disease, cancer can be life-threatening. The potential benefits of exercise during and after treatment are significant and research has proved its effectiveness. Exercising during chemotherapy can help ease side effects, such as fatigue and nausea, and can help to boost the immune system of those undergoing cancer treatments. Our Accredited Exercise Physiologist at Pottsville and Cabarita Physiotherapy will take you through a full screening to assist in prescribing you the appropriate program to achieve your goals in a safe manner. You can book an appointment with our Exercise Physiologist Sammy here or call 6676 4000
THE ART OF THE BREATH Breathing correctly promotes a sense of calm, helps us to de-stress and also promotes physical healing. We are all breathing all day everyday but most of us are not breathing correctly! Some common mistakes are: -breathing too quickly -breathing too shallow using our neck muscles rather than our diaphragm -breathing unevenly with lots of sighs and yawns -breathing through our mouth Start learning to breath properly again by focusing on the following: 1. Be sure to breathe through your nose - in and out all the time, even when exercising. Your nose is designed to filter air and make it the perfect temperature and humidity. 2. Focus on each breath becoming smoother and slower. We should aim to breathe 12 times per minute (many of us are breathing 16+ times per minute) 3. Your breathe should be even and silent - avoid noisy sighs and yawns 4. use your diaphragm and belly muscles to breathe. Your shoulders should not move up and down to breathe. Learning to improve your breathing will help improve so many physical and psychological ailments.