All Posts Tagged: exercise

Weights and running shoes and fitness ball

6 ways to get a spring in your step

Spring has arrived!

So let’s go Pascoe Vale – it’s time to burst out of your caterpillar cocoon and spring into your butterfly wings.

But with coronavirus restrictions still in place, how do you do that?

Well, we’ve put together six quick tips to help you break free.

1. Get walking

Ideally, you should be walking (or doing other cardiovascular exercise) for at least 30 minutes every day.

If walking is too ‘comfortable’ for you, try jogging. We all need to get a little uncomfortable and embrace this for optimal health.

Of course, stop if anything hurts and check in with one of our physiotherapists.

2. Start doing some resistance training

This is weights or strength training. Every adult should get two sessions in per week, or the risk of chronic disease, illness and injury skyrockets.

Don’t know where to start? We suggest you have a chat with our exercise physiologist, Mike. He’s the exercise expert!

Getting started is easier than you think.

3. Break up your day

If you’re like most people and have been working or studying from home, set movement breaks in your day.

Inactivity is one of the biggest factors leading to injury and illness. So, avoid this with short bursts of movement.

You can start by working your way through these fantastic exercises that one of our physiotherapists, Dominic, has written about. There are lots of clear pictures to help you.

Free apps like Stand Up can also remind you to get up from your computer or couch.

4. Get your shoes sorted

Wear comfortable shoes for your activities as you start getting out and about.

If you’ve been living in moccasins whilst in lockdown, grab your sneakers, lace them up and get moving.

If your sneakers are in need of an update, treat yourself to a supportive, comfortable and lightweight pair ready for your daily exercise sessions.

Our team of podiatrists can help with any questions you have about footwear.

5. Get outside your comfort zone

Whether it’s physically or mentally, it’s good to get outside your comfort zone now and again. And there’s no better time to do it than spring.

Try running around the block. After a winter layoff this can lead to what’s known as ‘delayed onset muscle soreness’ – or DOMS for short.

Embrace the soreness because it’s a sign you’re doing the right thing! DOMS is the reward and reminder our body gives us after we physically push ourselves outside our comfort zone.

If any muscle pain lingers for more than a few days, get it checked out by our physio, Dom. Dom knows DOMS!

When ramping up your physical activity, it’s always important to rest and recover. Getting a good night’s sleep and solid nutritional intake are vital.

6. Focus on your diet

Last but not least, your diet.

Try squeezing in some more seasonal fruit and vegies into your meals each day. Often the best seasonal food is in abundance, so it’s hard to miss at your local supermarket.

But if you’re unsure about what food is in season this spring, check out this handy guide.

And, as always, our dietitian and team of GPs can answer any questions you have.

We know it can be hard to burst into spring, especially after a winter of restrictions. But with a healthcare team to support you, you know you’re in good hands.

We look forward to seeing you burst out of your cocoon!

 

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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Woman dealing with stress

Stress and how to manage it

Stress is your body’s way of responding to any kind of demand or pressure.

The amount of stress you feel can depend on your attitude to a particular situation. An event that may be extremely stressful for one person can be a mere hiccup for another person.

When the term ‘stress’ is used in a clinical sense, it refers to a situation that causes discomfort and distress for a person and can lead to other mental health problems, such as anxiety and depression.

Feelings of stress can affect all of us

You may feel under pressure to do something and fear you may fail. The more important the outcome, the more stressed you feel.

You can feel stressed by external situations (too much work, children misbehaving) and by internal triggers (the way you think about external situations).

It’s not always a bad thing

Some people thrive on stress and even need it to get things done. For example, a small amount of stress, like meeting a deadline, can actually be helpful.

Signs of stress

There are some signs which indicate our stress levels are affecting us in a negative way:

  • Feeling overwhelmed and unable to cope
  • Feeling ‘on edge’ or unable to stop worrying
  • Difficulty sleeping, fatigue and exhaustion
  • Changes in appetite
  • Physical reactions such as headaches, muscle tension, upset stomach, and difficulty concentrating
  • Changes in mood and irritability
  • Withdrawal from friends and family
  • Thoughts of suicide
  • Reliance on alcohol or other substances to cope.

Effects of stress

Stress affects us in many ways, including:

  • Emotionally – anxiety, depression, tension, anger
  • The way we think – poor concentration, forgetfulness, indecisiveness, apathy, hopelessness
  • Behaviourally – increased drinking and smoking, insomnia, accident proneness, weight problems, obsessive-compulsive behaviour, nervousness, gambling.

Stress may also contribute to physical illness such as cardiovascular disease. When stress turns into a serious illness, it’s important to get professional help as soon as possible.

How to manage stress

The old saying ‘prevention is better than cure’ is certainly true for stress management. It will help if you:

  • Exercise regularly – regular exercise is a great way to manage stress. You should do some form of exercise that causes you to feel puffed afterwards – a leisurely stroll to the bus stop is not enough! Have at least 20 minutes of exercise three times a week
  • Avoid conflict – avoid situations that make you feel stressed such as unnecessary arguments and conflict (although ignoring a problem is not always the best way to reduce stress). Assertiveness is fine but becoming distressed is not
  • Relax – give yourself some time to relax each day and try to spend time with people who make you feel good about yourself
  • Eat well – a nutritious diet is important. Eat plenty of fresh fruit and vegetables and avoid sweet and fatty foods
  • Sleep – a good sleep routine is essential. If you have difficulty falling asleep, do something calm and relaxing before you go to bed like listening to music or reading
  • Enjoy your life – it’s important to make time to have some fun and to get a balance in your life.

How to get help

Start with your GP for a check-up.

Your GP may refer you for some specialised help. This may include a member of our on-site allied health team such as a psychologist, physiotherapist or exercise physiologist.

There are also some great support services available, such as Lifeline.

The sooner you seek help, the sooner you can get on top of your stress levels and feel more equipped to cope.

 

Source: BetterHealth Channel and Lifeline

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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Coronavirus Stage 3 restrictions - healthy habits

Struggling with coronavirus restrictions? Here are 4 ways you can look after yourself

It can be easy to slip into bad habits or lose sight of our health goals when times are tough.

That’s why maintaining some healthy habits during the the government’s coronavirus Stage 3 restrictions is more important than ever.

So, here are some practical tips for maintaining and boosting your health at home, and how you can access our services for support.

Perhaps we can help you find a silver lining to the current situation!

1. Keep exercising

As well as boosting immunity, exercise can have a calming effect, keeping our minds clear and focused, and our anxiety contained.

That’s why it’s super important to keep exercising during the coronavirus Stage 3 restrictions.

There are lots of creative ways to create your own ‘home gym’, and you don’t need to go out and buy expensive exercise equipment. Grab a couple of soup tins from the kitchen cupboard – they make for great dumbbells!

In fact, many activities don’t require anything more than your body itself. For example, push-ups, planks and burpees are great for getting the heart pumping.

Remember to get outside as much as you can. Playgrounds and barbeque areas may be closed, but you can still go for a jog or brisk walk. Now there’s really no excuse to keep the dog locked up all day!

We suggest scheduling your exercise sessions. This will make it easier to stick to and help you get into a routine.

Not sure where to start? You can get a personal exercise program from our exercise experts. You can book in for a free initial telehealth session with our exercise physiologist or physiotherapists.

If you find exercising easier with other people, group classes are still available. We’ve reduced our exercise physiology class sizes to 1-3 people maximum. This means you can continue to maintain a social network during isolating times while at the same time help build up your immune system.

2. Establish an eating routine

For those of you who spend most of your time out of the house (at work, running errands etc), your daily routine may have centered around set meal and snack times.

However, with most of us either working from home, taking a break from work, or just spending more time in general at home, your old eating routines may have disappeared.

Without this same structure to your day, it’s easy to fall into bad habits. For example, having larger meals, extra snacking, or eating just for the sake of it! It’s easy to do, especially being so close to the kitchen.

To prevent overeating, and to promote healthier food choices, you could establish a new eating routine to match your needs at home. For example, consider these set times:

  • Breakfast: 8am
  • Morning tea: 11am
  • Lunch: 1.30pm
  • Afternoon tea: 4pm
  • Dinner: 7pm
  • Supper: 8.30pm

If you’re considering intermittent fasting as an option for weight management during isolation, an early morning black coffee could replace breakfast, while a herbal tea could replace supper at night.

You can take this a step further by planning what you choose to eat, and how much, at each set time. Always consider your energy needs – if you are less active at home, you may plan to eat less than usual (i.e. smaller or less frequent snacks).

If you would like some help establishing a new eating routine, or if you have other nutrition-related concerns, please speak with our in-house dietitian, Jessica Fuller. Private health and Medicare rebates are available.

3. Balance your thoughts

Worrying about diseases is a normal reaction. But excessive worrying can affect both our physical and mental health.

Fortunately, there are practical psychological skills to help you and your loved ones cope with anxiety.

When we get stressed about our health or risk of infection, our thoughts can become dark, brooding and pessimistic. Thoughts like, “How will I cope if I get sick?” and “I can’t deal with this”, are often triggered by stress, but they don’t help us. Negative and dark brooding thoughts will stop you doing things that can help.

Our thoughts are not always true or helpful. Challenge your negative thoughts by asking yourself what a friend would say in the same situation, or ask yourself what evidence do you have that you ‘won’t cope or can’t cope’? Whenever you recognise a negative thought, try to balance it with a realistic thought.

If you need help with balancing your thoughts, our psychologists Julie Paschke and Jenny Ricketts are here for you. You don’t need a referral to see a psychologist.

4. Shut down the noise (do things you like instead)

Stress is infectious, and often unhelpful. People tend to talk about things they are worried about. This creates lots of ‘noise’, which can create even more stress.

Give yourself permission to switch off ‘noise’ such as social media, news and the radio for most of each day.

Also give yourself permission to excuse yourself from people who are creating stress. Keep checking in to reliable news sources once or twice a day, but otherwise, turn down the ‘noise’.

Instead, replace it with things that can help you, including doing things you enjoy, like listening to music, riding your bike, yoga or even meditation.

You could also schedule a regular ‘event’, like a games night with those in your household, or your own version of a Gold Class cinema experience, complete with ice-creams and cardboard tickets that your kids can make.

Need help managing your stress levels? Have a chat with your Pascoe Vale doctor or psychologist – we’re always here to help.

Here’s how consultations are working

All consultations are currently being carried out over the phone or on video. In some cases you may be required to come in to the clinic.

 Telehealth
(consult over the phone)
Telehealth video
(consult over live video)
In-clinic
PsychologistYesZoom
Facetime
Yes
PodiatristYesCoviu
Zoom
Facetime
Yes
PhysiotherapistYesCoviu
Zoom
Facetime
Yes
Exercise physiologistYesCoviu
Zoom
Facetime
Yes
DietitianYesSkype
Zoom
Facetime
Yes
Speech pathologistYesZoom
Facetime
No

*In-clinic option is only available if your practitioner determines that your health needs cannot be managed by phone or video, or for hands-on care like podiatry and physiotherapy.

We’re here to support you

In addition to things like staying at home and practising good hygiene, focusing on some healthy habits and routines during the coronavirus Stage 3 restrictions will hold you in good stead.

Remember the famous saying, ‘this too shall pass’. It may not feel like it, but things will return to normal.

 

Source: MindSpot

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

Last updated 24 July 2020

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Man with vice

Vices: what will you give up this February?

We’ve all got our vices.

Some of us consume too much sugar, some of us drink too much alcohol, while others don’t exercise enough. The good news is there is help.

Febfast is an initiative where you can call time-out on alcohol, sugar or another vice of your choice, to support disadvantaged young people in Australia.

It’s the perfect excuse to kick-start the year with some good health and good will!

So, what vices will you focus on this February?

1. I’m giving up sugar!

Too many pavlovas, ice creams and sweet treats over the festive season? Is it time for a sugar holiday?

The issue

A lot of our energy intake now comes from processed and packaged food and drinks, like cereal and soft drinks. They often contain lots of added sugar, which isn’t great for our diet.

While eating sugar doesn’t directly cause diabetes, it can lead to weight gain if consumed in excess. Obesity is a risk factor for Type 2 diabetes – a chronic condition affecting over 1.7 million Australians.

What you can do

Challenge yourself this February to cut out the chocolate and cakes, and curb those cravings!

Some ideas to get you started: keep a food diary, check food labels before eating, swap soft drink for water, and up your intake of fresh fruit.

It’s also a good idea to chat to your doctor in Pascoe Vale before starting a diet. You could even make an appointment with Jessica Fuller, our accredited practising dietitian.

2. I’m giving up alcohol!

Are you ready for a break from the alcohol-drenched summer months and the over-indulgence of the silly season?

The issue

Alcohol is a depressant drug, which means it slows down the messages travelling between the brain and the body. There is no safe level of drug use – it always carries some risk.

Some long-term effects of alcohol use include high blood pressure, heart disease, depression and sexual health problems.

What you can do

Challenge yourself this February to banish beer and bubbles!

Some ideas to get you started: catch up over a coffee instead of at the pub, be the designated driver when you go out with your friends, and keep track of the money you’re saving by not drinking.

If you’re a regular or heavy drinker, it can be dangerous to reduce or quit alcohol on your own.

Your GP can refer you to treatment such as detox, medication and even counselling to help manage withdrawal symptoms. You can also have a chat with one of our non-judgmental psychologists in Pascoe Vale, Julie Paschke and Jenny Ricketts

3. I’m giving up Netflix!

Do you find that the only exercise you do is reaching for the remote control? Is it time to give Netflix the flick?

The issue

When you have an inactive lifestyle, your health is affected in many ways. For example, you burn fewer calories (meaning you’re more likely to gain weight), you may lose muscle strength and endurance, your bones may get weaker, and your immune system may not work as well.

By not getting regular exercise, you raise your risk of things like obesity, heart disease, high blood pressure, high cholesterol, diabetes, osteoporosis, stroke – the list goes on.

What you can do

Challenge yourself this February to turn off the TV and get off the couch!

Some ideas to get you started: keep a diary of how many hours you’ve ‘saved’ by doing other activities, take the stairs instead of the lift, park your car a bit further away (forcing you to walk a little further), and give your dog two walks a day rather than one.

One of the best things you can do to get active – especially if you’re just starting out – is to have a chat with our exercise physiologist in Pascoe Vale, Mike Fitzsimon. Mike’s helpful approach will ensure you get that extra spring into your step.

Got any questions about your vices or don’t know where to start? Chat to your healthcare professional today.

 

Source: Febfast, MedlinePlus

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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Our top reads for 2019

As 2019 comes to a close, let’s look back at our most popular health news articles for the year.

From recipes and exercise tips to getting the flu vaccination, here are the top five reads of 2019.

Happy reading and have a wonderful new year!

#5. Summer recipe – Potato salad with egg

Summer recipe

Tasty, nutritious recipes are always popular with readers. This summer-inspired recipe serves six people and would be a nice addition to any Christmas lunch! Why not give it a go?

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#4. Five exercise tips for spring

Exercise in spring

Our spring exercise tips really resonated with people. Why? Whether you’ve lost strength, gained weight, been depressed or a bit unwell, these exercise tips can change all that.

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#3. What do your feet have to do with diabetes?

Diabetes foot disease

When it comes to our feet, we rarely think about diabetes. Instead, things like calluses and ingrown toenails usually spring to mind. So what do our feet have to do with diabetes?

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#2. Winter is coming. Get your flu shot

Flu shot Melbourne

Each year Melbourne braces itself for the flu. Some years are relatively good, while others are bad. Getting the flu vaccination is your best chance at stopping the flu.

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#1. The Strong Room – our specialised gym in Pascoe Vale

Targeted exercise to help diabetes

Back in May we introduced our gym in Pascoe Vale known as The Strong Room. It’s a friendly place where our allied health professionals work with you to achieve your goals.

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Dietitian Pascoe Vale Melbourne

What to eat before and after a workout

Physical activity is important for so many different reasons.

It can help lower your risk of chronic diseases, improve mental health and aid in weight management.

Your nutrition and diet in conjunction with your exercise is important too.

We’re often warned not to ‘undo all our good work’ by making poor food choices when exercising. But equally as important, you should not deprive yourself, or you will have a poor quality workout and increase your risk of injury and exhaustion.

Consider your energy goals

When choosing appropriate pre- and post-workout meals and snacks, it’s important to consider your energy goals.

To lose weight, your energy targets will be smaller, so select foods and portions that pack only just enough of the right nutrients to fuel your exercise and recovery.

If you’re looking to add muscle mass, you will have higher energy targets, and may opt for larger pre- and post-workout meals.

What should be in your food pre-workout

Your pre-workout meals should be centered on low GI carbohydrates, which provide a constant and stable stream of energy for periods over an hour. The best meals will also contain:

  • Electrolytes such as potassium and magnesium, which assist in nerve and muscle function
  • B vitamins, which assist in energy metabolism
  • Proteins, to protect and repair the working muscle.

It is recommended to limit fats pre-work out, as they delay the digestion and availability of carbohydrates and protein.

Good meal options

Some good options include:

  • Oats with low fat milk and berries(for higher energy targets, add banana and a drizzle of honey)
  • Fresh or frozen fruits with low-fat natural yoghurt (for higher energy targets, add ½ cup of natural muesli)
  • Green smoothie with 1 piece of fruit, a variety of vegetables and your choice of milk (for higher energy targets, add an additional fruit and ½ cup rolled oats
  • 1-2 slices of grain toast with low fat cottage cheese, sliced cucumber and tomato (for higher energy targets, add an additional slice of toast or a glass of Milo).

What should be in your food post-workout

While pre-workout meals are all about low GI carbs, the ideal post-workout meals will focus equally on high quality proteins.

This includes all essential amino acids, mostly sourced from animal products including eggs and dairy.

For vegans, soybeans and their products are a reasonable alternative.

Proteins are most important after a workout, and studies show that the ideal target is 20g for both men and women. This can easily be reached without splashing out on expensive protein powders.

Include low GI carbs as well, otherwise the protein in your meal will be used instead to replenish your energy stores.

Good meal options

The following examples contain at least 20g of high quality protein, low GI carbohydrate, and electrolytes:

  • 2 poached eggs on 2 slices of grain toast and roasted tomato
  • 1 small tin of tuna and 20g of low fat cheese in a wholegrain wrap with salad
  • 100-150g of lean chicken breast or fillet steak with 1 cup of mashed sweet potato and greens
  • Vegan curry of 100g of firm tofu with ½ cup of chickpeas, ½ cup basmati rice and mixed vegetables.

For higher energy targets, increase your portion size of protein and low GI carbohydrate.

Need help?

We understand that eating the right food and managing your diet can be difficult. That’s why we have an in-house dietitian who can help.

Enjoy your workout!

Further reading

 

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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Exercise in spring

5 exercise tips for spring

I have some exercise tips to help get you moving this spring.

If you’ve been hibernating, you’re not alone. Let’s face it, sometimes it just seems too hard to keep our motivation and enthusiasm for exercise during winter. The days are shorter, colder and the sofa seems more appealing!

So if you’ve had a break from exercise, lost some strength, gained some weight, felt depressed or been a bit unwell, exercise is the perfect way to change this. Spring is here and it’s time to take control.

Getting back in shape is an exciting but difficult journey so here are some essential exercise tips for doing it right:

1. Get help from a pro

Avoid the common pitfall of too much too soon.

After a break you’re not the athlete that you were a few months ago. Chances are you’ve lost some fitness and therefore you need to plan your journey back to full health.

Exercise physiologists (EP) like me (Mike Fitzsimon from PridePlus Health) are the perfect professional to help tailor an evidence-based exercise routine to your needs. An EP will assess your capacity and recommend an appropriate training routine to get you back in shape whilst avoiding injury and/or burn out.

If you’re in pain and need physio to help get you started, a physiotherapist will diagnose and treat the cause and help you get moving again.

If you’re struggling with foot pain, not sure about what shoes you should be exercising in or wanting advice on changing your running gait, then a podiatrist would be your first port of call.

And finally, your GP in Pascoe Vale should also be part of your ‘Exercise Pro Team’. If you’re battling a chronic medical condition and need clearance prior to returning to exercise, your doctor can give you some guidance too.

2. Join an online group

Exercising with others keeps you motivated and helps you stay on track. Plus, it’s fun to share a common goal and exchange stories. 

Even though COVID-19 has affected people’s ability to join exercise groups in person, there are lots of online groups to keep those motivation levels high. 

Our physios and I can take you through live workouts via telehealth.

For families or those living under the one roof this means everyone can get involved.

Then there are non-specific exercise groups like those on Facebook.

3. Mix it up

Exercise should be varied to stimulate the right outcomes.

Cardio, weights, exercise bands, mobility exercises, balance exercises, indoors, outdoors – it’s like eating a well-balanced diet – get a bit of everything to help you improve.

If you’re running then you need resistance exercises. If you’re losing weight you need cardio and weights.

I can help you work it out.

4. Move smarter

The quality of your movement will help you stay fit and healthy for longer.

Work on technique and posture before load so that you develop good habits and don’t get injured.

A simple walking or postural assessment or core strength assessment before you get started will help you stay on target to reach your goals and help you exercise whilst minimising injury.

5. Wear the right gear

Starting with the right footwear, and wearing workout clothes that breathe, will make you feel better and more comfortable.

As the days get warmer you should consider wearing breathable clothing and stay hydrated before, during and after exercise. When exercising outdoors make sure you slip, slop, slap to protect your skin from harmful UV rays as well.

This spring we’re looking forward to helping you hit your exercise goals. Book in with your Exercise Pro Team member to get you going.

I hope you liked these exercise tips!

Further reading

 

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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Pascoe Vale gym

The Strong Room – our specialised gym in Pascoe Vale

At PVH Medical, we understand that exercising and working towards optimal health can be hard.

Life is busy. Sometimes we are sick. And sometimes we are injured.

Fortunately, we have a fully equipped gym called The Strong Room and some caring professionals to help you with any challenges you face.

The Strong Room is different to big, unfriendly gyms where you’re left to your own devices. Our health professionals work with you, your needs, and your abilities to offer different solutions to achieve your goals.

Hear what some of our team have to say.

Physiotherapist Naveena Seethapathy

Physio Pascoe Vale

How do you use The Strong Room?

It’s great to have access to a large space for our rehab. Physiotherapy can involve some one-on-one manual (hands-on) work which we do in our dedicated clinical rooms. When it comes to rehab there’s only so much you can do with rubber bands in a small room. The Strong Room allows me to find safe loads to build strength, flexibility and capacity in my clients as they overcome their injuries.

What can you help people with?

I’m here for you when you’re sore. Any musculoskeletal and sporting injury, really.

I work closely with Mike the EP a lot where initially a client comes to me with an acute injury – pain. We then work on diagnosis and commence therapy to get on top of that early pain.

As a client’s rehab progresses they will often move over to Mike for further exercise therapy/rehab. This is where they can focus on bigger-picture movements, activities and exercises, usually doing an individualised program in a group setting.

I can also help people with returning to sports after an injury, injuries sustained at work, road traffic accidents, as well as improving performance.

How do people find you?

Upstairs at PVH Medical! You can book your appointments on the PVH Medical website, on Facebook or by calling the reception team on 9304 0500. I’m in clinic Monday, Wednesday and Friday with some later appointments for those coming in after school or work.

Read more about physiotherapy in Pascoe Vale

Exercise Physiologist (EP) Mike Fitzsimon

Exercise physiologist Pascoe Vale

How do you use The Strong Room?

The Strong Room is my clinical ‘home’. As the Exercise physiologist (EP) at PVH Medical my priority is enabling our community to experience their own personal journey of self-discovery through exercise.

The Strong Room is an innovative, safe and enjoyable place to learn how to condition your body and mind with evidence-based exercise. I consult one-on-one with people injured, needing assistance managing chronic disease (such as diabetes, arthritis, depression and so many more) and those looking to re-engage with exercise again after falling off the wagon.

I also run group exercise classes in The Strong Room where up to six people perform their individualised plan. The groups are heaps of fun and a great place to work out, get healthy, get better and connect with other like-minded people.

Some of our classes are targeted for specific people. We run Strong To The Bone for those at risk of falls and fractures relating to decreased muscle and bone strength. All classes are really inclusive, with each participant completing their personal programs for weight loss, increased strength, managing persistent pain, anything and everything that exercise can have a positive influence on (which is pretty much everything!).

The pilates reformers are also handy tools for us to adjust the load we place on our bodies for rehab. Very useful.

I also use our Wii Fit Balance board and force platform. For those needing variety, we can use technology to enable improvements in lower limb conditioning and improved balance. This is useful for those clients with specific balance deficits or lower limb issues.

What can you help people with?

The list is so long. The right exercises are needed to assist with pretty much any health or lifestyle condition. If we just look at the eight most common chronic conditions – which together affect a staggering 50% of Australians – exercise has proven benefits for all of them.

These include cancer, cardiovascular disease, mental health, arthritis, back pain, lung disease, asthma and diabetes.

Chances are if you’re looking to achieve a goal that is health, fitness or wellness related, I can help you get there.

How do people find you?

You can phone 9304 0500 or book online on the PVH Medical website. I have hours available during the day as well as after hours for those trying to fit work, life, kids and grandkids around their schedules.

Read more about exercise physiology in Pascoe Vale

Podiatrist Gus McSweyn

Podiatrist Pascoe Vale

How do you use The Strong Room?

For us podiatrists, we use the space in The Strong Room to complete gait (movement) assessments on the treadmill where we record people walking and running, and work out why they are suffering and implement changes from there.

Often these changes are relating to building strength in lower limb muscles. There’s plenty of steps, weights, balance mats and other equipment where we can get started.

Using video capture we can really slow down and get detailed running gait analysis. We can use this as part of our assessments and to re-train movement patterns as well.

I’m also a keen runner and play footy myself. The Strong Room is a great place for me to personally rehab any niggles that hit me in my old age!

What can you help people with?

A lot! Lower limb, foot and ankle issues. Podiatrists see plenty of people with foot, heel and ankle pain but that’s not all. We have heaps of experience (as well as evidence) that the interventions we use including strengthening muscles, footwear prescription and orthotics are beneficial for knee pain, shin pain and even hip/lower back issues.

I have a passion to help out runners as well. The treadmill in The Strong Room allows us to do some gait re-training where we can adjust and coach technique to reduce pain from injuries, risk of injuries and even lean towards enhancing performance.

How do people find you?

You can book by calling the lovely reception team on 9304 0500, visiting the PVH Medical website or via the Appointuit app on your smartphone.

Read more about podiatry in Pascoe Vale

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Happiness Pascoe Vale Melbourne

How can we be happier?

March 20 is International Day of Happiness. It’s about bringing us all a little closer to our happy place.

But what can we do to be happy? Here are 10 simple things to help you find your Zen.

As always, if you’re feeling blue our psychologists in Pascoe Vale are here to help.

1. Listen to music

Listening to melancholy music like Adele can help boost positive and peaceful feelings. This can be therapeutic and calming for the mind and body.

2. Speak to the person next to you

If you catch the train or bus to work, strike up a conversation – you could bring joy to both of you! Similarly, try chatting to the person behind you in the supermarket queue. Face-to-face human interactions are important for our happiness.

3. Know that money sometimes can buy happiness

You’ve probably heard of the saying “Money can’t buy happiness”. But it can if what you buy is extra time, or you pay to delegate tasks. So don’t feel guilty about ordering tonight’s dinner online or hiring someone to mow the lawn. Spending money to save time might make you happier.

4. Exercise and eat healthy food

A study in the Journal of Health Psychology found that people who exercised felt better about their bodies, even when they saw no physical changes in the mirror. And it goes without saying that eating well keeps your body and mind both healthy and strong (here are some of our tips for healthy eating).

5. Call your mum

Call your mum, your dad, a relative or a friend. Hearing a loved one’s voice can help reduce stress, which means a happier you. You’ll also make your loved one’s day.

6. Hang out with happy people

Yawns aren’t the only things that are contagious. The more you surround yourself with positive people, the happier you may feel. Go ahead and enjoy a round of drinks with your mates, grab a coffee with that woman at school pick-up who’s always smiling, or schedule a visit with your cheery hairdresser.

7. Daydream about your upcoming holiday

Going on a holiday may not necessarily make you happier. But thinking about leaving town is another story. The fact is that we get an extra boost of joy if we delay pleasure. We build positive expectations, imagining how amazing the experience will be. That warm sun or the frozen strawberry daiquiri by the pool? It’s just an added bonus.

8. Reminisce about fond memories

Dig up your old photos and reminisce about fond memories from the past. Then call or email your old friend or childhood bestie! Feeling nostalgic about the past can increase optimism about the future and make you happier.

9. Play with your pets

Playing fetch with your dog or cuddling up with your cat makes you feel good. Interacting with pets can release oxytocin, leaving you with a joyous feeling. Pets offer huge benefits for kids, too, like learning about responsibility.

10. Wake up a little earlier

With more time in the morning, you won’t be running around the kitchen spilling coffee and dropping toast as you frantically get the kids to school. Getting up a little earlier can make it easier to get a positive start to your day.

Stop looking for happiness

Perhaps the best way to find happiness is, ironically, to quit searching for it. Try not to put too much pressure on yourself or set yourself up for expectations that you sometimes can’t meet. Instead, focus on finding meaning — by forging new friendships and pursuing favourite pastimes — and happiness may follow.

Need help? Our experienced psychologists in Pascoe Vale can help you work through any issues you have and find a happier you. To make an appointment, simply call 9304 0500 or book online.

 

Source: International Day of Happiness and Best Health Mag

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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Exercise physiology in Pascoe Vale.

New exercise physiologist in Pascoe Vale

We’re excited to introduce our new exercise physiologist, Mike Fitzsimon, to our medical practice in Pascoe Vale.

Mike has over 17 years of clinical experience. He specialises in the delivery of evidence-based, person-centred exercise services that enhance your health.

As head of exercise physiology at Clifton Hill Physiotherapy / Clifton Hill Pilates and Rehab, and previously in his role at No Limits Exercise Physiology, Mike has developed excellent clinical skills and created innovative exercise programs for a range of patient groups.

Mike enjoys collaborating with like-minded clinicians to deliver and coordinate care that enhances health. He provides patients with education, guidance and support that enables them to make better exercise decisions and reach their full potential.

Exercise physiology in Pascoe Vale, Melbourne.

As an exercise physiologist, Mike is committed to:

  • Delivering high-level performance for the prevention, management and rehabilitation of illness, chronic disease and injury
  • Delivering quality, evidence-based exercise
  • Developing innovative service models that enable a wide range of people to access exercise physiology services, and
  • Developing specialised group services for special populations, particularly those with complex medical conditions.

When Mike is not working he enjoys spending time with his family, coaching junior sport, playing golf, exercising regularly, listening to music and travelling.

What does it cost?

One-on-one consultations are as follows:

  • Initial consult (60 minutes) is $85
  • Follow-up consult (60 minutes) is $75
  • Follow-up consult (30 minutes) is $50

Bulk billed EPC and DVA appointments are also available.

Free consultation if you were previously enrolled

You can enjoy a free initial consultation if you were previously enrolled in exercise physiology classes at PVH Medical.

Exercise physiology classes available

You can benefit from joining a group exercise class. View the current exercise timetable here.

Group classes are $20 each. Alternatively, you can buy a 10-class pass for $200 and get a bonus class (i.e. 11 classes for $200).

Mike looks forward to implementing the following classes at PVH Medical:

  • Chronic disease management
  • Shoulder and neck conditioning
  • Knee strength and conditioning
  • Exercise oncology
  • Pelvic function and conditioning
  • Strong to the bone (osteoporosis management)
  • Women’s exercise
  • General fitness.

Make a booking today

Patients can book directly with Reception for an initial consultation. An initial consultation is required before enrolling in an exercise group.

Mike is accessible through EPC referrals as well as DVA and private patient bookings.

Feel free to have a chat with Mike in our clinic or email ep@pvhmedical.com.au.

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