Why you should take the Stairs!

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Daily Exercise & Heart Health

Valued Health Osteopathy

3/658 Centre Rd, Bentleigh East, 3165

Need help in achieving your exercise goals?

Make an appointment today – Book online!

We have all heard the that we should find the time for incidental exercise throughout our day, but how do we do this? And why is it so important?

The Australian Institute of Health and Welfare states that Cardiovascular Disease is the number one cause of death in Australia (1). The World Health Organisation does give us some good news however, as they expect that 80% of premature heart attacks and strokes are preventable.

  • Maintaining a healthy diet
  • Regular physical activity and
  • not using tobacco products are the keys to prevention.
  • As well as managing risk factors for heart disease and stroke such as high blood pressure, high cholesterol and high blood sugar or diabetes (2).
This recent article in the Sydney Morning Herald (3) speaks to Dr Belinda Paramenter, an exercise physiologist at UNSW. She states that the minimum amount of physical exercise we can do to improve heart health is 75 minutes of vigorous intensity exercise a week. If we break that down even further, that equates to about 11 minutes a day, which is very achievable for most of us.
She suggests “finding little ways of bringing high intensity or higher intensity exercise into your day and you don’t have to set aside half an hour or an hour … you don’t even have to do the 11 minutes at once”. That’s where taking the stairs instead of the lift or going for a brisk walk can come into play.
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And for those who don’t feel like high intensity exercise is achievable, we have you covered as well. Dr Paramenter suggests that 22 minutes a day of moderate intensity exercise “which means it’s somewhat hard to do and you’re a little bit out of breath but you can maintain a conversation” is also as beneficial.
Dr Paramenter (exercise physiologist) states some of the benefits of exercise for our heart include:
  • Increasing the strength of our heart and its capacity to pump more blood and provide oxygenation and nutrients to the rest of our body.
  • Improvements in muscle metabolism and insulin sensitivity
  • Improvements in blood glucose control and
  • we get a reduction in cholesterol.
We hope that this serves as a little reminder for us all to get moving every day. As the weather improves at this time of year, it’s easier for us to get motivated and work towards our aim of living more healthy and active lives.

If there is anything in your way of achieving these goals that you think our Osteopaths may be able to help you with, please contact the clinic speak to one of our Osteopaths at Valued Health Osteopathy in Bentleigh East about your treatment and rehabilitation options. Call or book online today.

(03) 9570 9061

www.valuedhealth.com.au

You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.

Valued Health Osteopathy offers:

Osteopathy

Clinical Pilates

Exercise Rehabilitation

Strength & Conditioning

Valued Health Osteopathy is open 6 days a week with early morning and evening appointments. Move better with Osteopathy!

Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.

Valued Health Osteopathy | Osteopathy Australia

Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne.
If you would like more information on exercise and heart health, please check out the links below. Reference:
  1. https://www.aihw.gov.au/reports/life-expectancy-death/deaths-in-australia/contents/leading-causes-of-death
  2. https://www.who.int/features/qa/27/en/
  3. https://www.smh.com.au/lifestyle/health-and-wellness/eleven-minutes-is-all-it-takes-to-seriously-boost-your-heart-health-20190729-p52bt6.html?fbclid=IwAR3iUXDB2Xs_PA79C6wihOhYeN_j-R1ixlk-Q2ZKKAKbjaVRkoxqbJNiq4A
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About Tom McCormick

Dr. Tom McCormick (Osteopath) is the Director and Principal Osteopath at Valued Health Osteopathy in Bentleigh East. Tom is a qualified Osteopath and Dry needling practitioner and is also a Level 1 Strength and Conditioning Coach. Tom has also completed further studies in optimal movement patterns with the FMS (Functional Movement Systems).Tom believes it is important to address the immediate issues causing pain, however feels it is equally important to improve his patient’s ongoing movement, tissue quality, muscle activation and muscle strength in order to optimize injury recovery and reduce the chance of re-aggravation. Since Tom graduated as an Osteopath he has had the opportunity to work both in Queensland and Victoria within private practice and has worked closely with sporting teams. Tom has suffered many injuries and complaints over the years due to his heavy interest in sport. From broken bones, torn cartilage, tendon and muscle injuries to even a double hernia repair, this is ultimately what led Tom into the health field. Tom has a hands on approach to healthcare by utilizing a broad range of techniques that are tailored specifically to each patient. Such techniques include mobilization, soft tissue massage, stretching, trigger point therapy, dry needling and exercise rehabilitation. Although Tom enjoys treating athletes, he also thrives on the sense of enjoyment that comes with helping his patients of all ages with many other injuries. Tom also has experience in treating headaches, back and neck pain, hip, knee and ankle injuries and shoulder and elbow pain. Here at Valued Health Osteopathy Tom will use his Osteopathic experience, coupled with his further training to assess, diagnose, rehabilitate and treat in order to get you moving better with less pain. Outside of work Tom loves to travel, watch plenty of sport, exercise and loves a good coffee.