Getting Relief from you back and hip pain with SPIKEY BALL
Spikey Massage Balls are sometimes described as evil little torture devices. They have become a popular tool for performing self-therapy on many muscle-related conditions and are a cost effective ($13) and convenient way to maximise muscle recovery for many injured patients and athletes looking to prevent injury. Spikey Balls work on the muscles and connective tissue to reduce tension in painful and stiff tissues, improve blood flow, increase body awareness and aid in injury prevention and rehabilitation. By targeting trigger points around dysfunctional joints, Spikey Balls can reduce pain levels and improve range of motion through specific muscles and subsequently improve joint motion.
Harry Groom, his IT skills and Golden tonsils continue to impress with new video on how to use the Spiky ball for beginner intermediate and advanced
Hoys Physiotherapy is a registered National Disability Insurance Scheme (NDIS) provider.
The NDIS will provide all Australians under the age of 65 who have a permanent and significant disability with the reasonable and necessary supports they need to enjoy an ordinary life.
Each participant has their own NDIS plan that identifies the outcomes they wish to achieve, the supports and services that will be funded and other supports required. People with a disability will chose the providers they will engage.
Hoys Physiotherapy can provide Physiotherapy, Exercise physiology and Remedial massage therapy services. Such services include individual treatment, group exercise classes including hydrotherapy and education of carers and family to continue home exercise programs.
For more information give us a call at Hoys Physio or speak to your NDIS support coordinator or NDIS helpline.
Hydrotherapy On Again at Sawtell
Hydro sessions have started again at Sawtell, and with a warm start to Spring its a great place to be, Hydro continues at the indoor pool at Coffs.
Coffs Harbour:- 8:30 – 9:30am Tuesday & Thursday
Sawtell:- Tuesday 8:30-9:30am
Around the Grounds
Well the winter sport’s are done and we are all ready to start prepping our beach bodies. Hoys Physio sports injury clinic is finished for the year but will be back next season. Harry Groom helped the junior Soccer NPL teams through there inaugural season with great success, the Under 13’s winning their Norther NSW division. Harry also helped the Coffs Rugby boys win the Minor premiership. Alex Pearson is still in mourning after Sawtell AFL lost in the grand final, but i’m sure will return more motivated then ever next year.
Many of our clients may know that a number of our staff members are dedicated members of local sporting clubs. One such person is our Senior EP Alex Pearson, the current president of the Sawtell/ Toormina Saints AFL club. Alex has been an integral part of the ‘Saints’ since 2000, with a total of 112 games for the club, before retiring and taking on the role as a dedicated committee member. As the club President for the past 3 years and organiser of most club activities, the committee thought it would be impossible to surprise their man at the helm, yet with a bit of sneaky organising, Alex was recognised with one of the most highly regarded awards in the club at last Saturday night’s presentation night – Life Membership. Congratulations Alex on your award, recognising your past on-field and continual off-field commitment to the Sawtell/Toormina Saints AFL Club.
Hoys Golf Day
Hoys Physio are again ramping up towards their charity golf day, raising money and awareness for Northcott, who are a local National Disability Service Provider, providing support and service to locals with disabilities. So get on board and support this great local charity by entering a team in the golf day on Friday November 3rd, contact email@example.com to reserve your spot
Cold and Flu Getting the Better of You?
Naturopathy Available Saturdays
Offering 3 levels of care, so you can choose the level that suits you best:
Not sure if Naturopathy is right for you? Drop in or ring to find out how Robyn can assist you & your family with all your acute & chronic health needs.
Exercising to Lose Weight
The number of overweight and obese adults has seen a big increase over the past 50 years. Average American adults gain about two pounds per year. Increased weight means a larger number of people with Type 2 diabetes, heart disease, high blood pressure, and stroke. Evidence also links obesity with some cancers.
Regular physical activity plus a balanced diet can help you lose weight and keep it off. Exercise burns calories and reduces body fat. It also lowers your risk of developing the health problems listed above. The most important thing; no matter your weight or weight loss, regular exercise will improve your health. How much exercise do you need? The most health benefit comes when inactive people become moderately active. Making exercise a regular part of your life can have a major impact on your health. The key is to choose activities you enjoy. Then, you will want to continue until you meet your weight-loss goals. Evidence suggests both aerobic and muscle-strengthening exercise programs help. So try to do both. If you are just starting out, do more aerobic exercise. Over time, add resistance workouts. Doing both types will bring even more benefits for your weight loss and overall health and fitness. Getting Started • Talk with your doctor before you start an exercise program. Ask about any changes to your medications or any concerns in becoming more active.
- Take all medicines prescribed by your doctor.
- Your body weight changes based on energy you consume and energy you spend. You consume energy as calories when you eat. You spend energy throughout the day during rest and activity.
- For the greatest success, make changes to what you eat, too. Stick to a healthy, calorie-controlled diet.
- Set realistic weight-loss goals. Aim to lose no more than one to two pounds per week.
- Start by exercising on your own. Begin walking or another form of activity that you can integrate into your daily routine.
- Invite others to join you. Exercising together is more fun and increases the chance you will continue. Dogs also make great walking partners!
- Look for programs available in your community. Consider contacting an appropriately credentialed exercise professional* to help you. All you really need, though, is a good pair of shoes to get started walking.
- Use a pedometer or other activity tracker to monitor your progress. Slowly work toward a goal, like maybe 10,000 steps per day. Aerobic Exercise Programs
AEROBIC EXERCISE PROGRAMS
The American College of Sports Medicine offers these guidelines for losing weight (Pescatello et al., 2013).
- Aim to drop at least five to 10 percent of your initial body weight over a three- to six-month period.
- Make changes to both eating and exercise. Maintaining these changes will create long-term weight loss.
- Try to reduce your current calorie intake by 500 to 1,000 per day.
- Begin a steady increase to at least 150 minutes per week of moderate-intensity physical activity for overall health benefits.
- Consider higher amounts of exercise (300 minutes or more per week) to promote long-term weight control. The key to losing weight is to add up the amount of exercise you do each day. The energy used to walk a certain distance is the same whether you walk fast or slow. Walking fast means you burn more calories per minute but walk fewer minutes. In the end, you burn the same calories if you walk the same distance at a slower pace. It just takes more minutes. Therefore, try to add as much distance as you can each day. Follow the FITT principle to design and implement a safe, effective, and enjoyable program. F = frequency, I = intensity, T = time, and T = type.
- Frequency – Be active on most days of the week but at least three to four days. Work up to five days a week.
- Intensity – Exercise at a moderate level. Use the “talk test” to help you monitor. For example, even though you may notice a slight rise in your heart rate and breathing, you should be able to carry on a conversation while walking at a moderate pace. As you walk faster, you will begin to breathe faster and have difficulty talking. At that point, you’ve achieved moderate intensity or “somewhat hard.” Vigorous exercise causes a large rise in heart rate and breathing. At this intensity it would become difficult to talk. Most people would rate this as “hard to very hard.”
- Time – Exercise 30-60 minutes per day. You can do it all at once or break it up into a few sessions of at least 10 minutes each.
- Type – Do rhythmic exercises using the large muscle groups. Try brisk walking, cycling, and swimming. Choose activities you enjoy and will do regularly in your new, more active lifestyle. Add variety depending on the day or the season to keep your program more enjoyable.
The best weight-loss programs last at least six months. After that, follow a weight-maintenance program. Continue with increased physical activity, weight monitoring, and reduced intake of calories. In other words, this becomes your new, healthy lifestyle.
AEROBIC EXERCISE CAUTIONS
- If you have been inactive for a long time, start with short sessions (10 to 15 minutes). Add five minutes to each session, increasing every two to four weeks. Gradually build up to being active 30 minutes a day for most days of the week.
- If you exercise at a high intensity, you will not be able to exercise for a long time. That means you will use less total energy. Also, you have a higher risk of injury.
- Being overweight can be hard on your joints. Choose activities that minimize your risk of injury. Swimming and water exercise are great alternatives if other activities are uncomfortable. They are also good for hot and humid days.
- Drink plenty of fluids before, during, and after exercise. Be careful not to overdo it! Extra weight makes it easier for the body to overheat.
RESISTANCE EXERCISE PROGRAMS
If you lose weight, you may lose muscle as well as fat. Evidence suggests that moderate-intensity resistance training helps increase or maintain muscle mass. Resistance training also improves your ability to function and promotes good health. Follow the FITT principal when creating a resistance exercise program, too.
- Frequency – Do resistance training at least two days per week. Plan a day of rest between sessions.
- Intensity – Exercise at a moderate level. If you can lift a weight 10 to 15 times, you’ve achieved moderate intensity. You get to high intensity when you can lift a weight only eight to 10 times. Remember, you aren’t training to be a weight lifter. Your goal is to improve your strength and muscle endurance so your daily activities will be less stressful.
- Time – This will depend on the number of exercises you do.
- Type – Exercise all major muscle groups using either free weights or a machine. There is no difference between the two methods. Don’t belong to a gym or health club? No problem. You can do the same exercises at home using lighter weights, resistance bands, or your body weight as the resistance, like push-ups or sit-ups.
RESISTANCE EXERCISE CAUTIONS
- Do not continue to lift a weight when you feel exhausted. The intensity of the last few repetitions will be close to your maximum. Also, the rise in your blood pressure may be too great.
- Avoid holding your breath when lifting. This can cause large changes in blood pressure. That change may increase the risk of passing out or developing abnormal heart rhythms. Design your exercise program for maximum benefit and minimum risk to your health and physical condition. Consider reaching out to an appropriately credentialed exercise professional* to work with you and your doctor. Together, you can establish realistic goals and design a safe, effective, and enjoyable program.
For more information, visit www.hoysphysio.com.au or e-mail firstname.lastname@example.org
Find your Accredited Exercise Physiologist on our website
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