Health Design Exercise Physiology in Warragul, Victoria | Sport & recreation

Health Design Exercise Physiology

Locality: Warragul, Victoria

Phone: +61 3 5644 3216

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• Sport & recreation
• Gym/Physical fitness centre
• Medical and health

25.01.2022 One of our fave things to do as a family on a weekend is a walk out at Blue Rock Lake. It is a great way to get a little exercise ticked off in a beautiful setting. The walking track is 3.5km return and there are seats along the way to rest your legs if needed and take in the gorgeous views! There is even this little gem at the end of the track, a Street Library! ... #bluerocklake #streetlibrary

25.01.2022 #exerciseismedicine

25.01.2022 T I P O F T H E W E E K Stability Ball Glute Bridge with Lateral Resistance This is an exercise to improve hip, knee and ankle stability... Nicks favorite glute exercise!... Progressing from the stability ball glute bridge from the past week, the band resistance will try to pull you off center which will cause the hips to shift and collapse inwards. Purpose of this exercise: Anti-rotation Resisting shifting and collapsing helps with stabilizing the hip and reduce torque on the knee Glute activation to stabilise and stop the hip from rotating inwards and shifting sideways which can add stress to the knee This exercise will challenge and strengthen you in all planes of movement (forward/back, side to side and rotation) to be stronger and more stable in other activities like walking, running and single leg stance Cues: Toes and knees hip width apart Draw belly button in and brace tummy Squeeze bum at the top Keep elbows straight Any questions, dont hesitate to contact us!

24.01.2022 A behind the scenes shot of our photoshoot yesterday with Naomi Seccombe Photography. A big thank you to Naomi and all our of wonderful models, we cant wait to see the pics!

24.01.2022 T I P O F T H E W E E K Strength & Balance Falls are a major health burden in the over 65 age bracket. ... Here are a few tips to help improve balance. Safety first though, so make sure you have something stable to support you if needed. Strength: of the bum and thigh muscles are most important! Three ways we can make balance exercises more challenging (for safety, make sure you have something stable to hold if need be) are: Vision: vision plays a big role in balance. Closing your eyes is an easy way to make exercises more challenging (safety first). Proprioception: using unstable surfaces like a pillow under your feet will challenge muscle and joint receptors further. Attention: dual tasking such as adding a cognitive (thinking) activity adds difficulty to a motor task, such as a standing on one leg. Our Strength & Balance small group class is for over 55s and runs every Wednesday at 2pm. If youd like to join or are after more info, get in touch!

23.01.2022 Set up from yesterdays Stronger For Longer group class, working on static and dynamic balance. Come join us next week! 2pm Wednesdays, send a PM to book in or for more info!

23.01.2022 A C T I V E A G E I N G W E E K Just 30 minutes a day of physical activity can help you to: Stay socially connected... Remain independent Improve balance and prevent falls Feel happier and more relaxed Prevent or control chronic conditions, like Type 2 diabetes and heart disease Maintain strong muscles and bones Keep your brain active and improve memory If you need help to stay active as you age our Stronger for Longer group class runs every Wednesday at 2pm. Get in touch if youd like more information! #exerciseright #activeageingweek

22.01.2022 Check out todays Stronger For Longer group obstacle course! This aims to challenge dynamic balance with changing directions and stepping on and over unstable surfaces. Get in touch if youd like to join us every Wednesday at 2pm for our Stronger For Longer group program.

22.01.2022 T I P O F T H E W E E K Single Leg Deadlift Purpose of this exercise: ... Strengthen the posterior chain of muscle (hamstring, gluteals, lumbar extensors) together with lateral stability challenge (hip abductors and adductors and quadratus lumborum). This posterior chain of muscles a significant role in stabilizing the lumbar spine, sacroiliac joint (SIJ) and hip, as well as transferring force between lower and upper extremities Deadlifts or hinges are a great way to strengthen the legs in a very functional way. They mimic so many daily movements and because it only involves the hip joint, they can be a better exercise than squats. Cues: Hips begin level Reach one leg back and hinge forward Like Homers bird drinking the water . . .

21.01.2022 Its National Diabetes Week!!! Exercise is a well-established prevention strategy, treatment and management therapy for patients with Type 2 diabetes and pre-diabetes. Diabetes Australias "Its About Time" campaign aims to raise awareness about the importance of early detection and early treatment for all types of diabetes. ... Diabetes classes are ran every Tuesday and Wednesday at 11am and every Friday at 12pm at Health Design Exercise Physiology. Want to join in? Message this page or call 5644 3216 to book!

19.01.2022 Need a fruit fix? Weve got you covered!

19.01.2022 Did you catch SBS INSIGHT this week? The two part series discussed the importance exercise plays in both preventing and treating many health conditions and diseases, and how exercise needs to be specifically prescribed by a health professional to ensure it is tailored to the individual, their condition and their lifestyle. Here at Health Design we strongly believe when prescribed correctly, exercise can be just as effective as medicine in many cases!... If the program sparked interest to you, we would love to have a chat about how we can help. Call us on 5644 3216 or message this page. If you missed the series, click the links below to watch. https://www.sbs.com.au/news/insight/tvepisode/how-exercise https://www.sbs.com.au/news/insight/tvepisode/exercise-pill #exerciseismedicine #movebetterfeelbetter #exerciseright #exerciseprescription #sbsinsight

18.01.2022 A bit of #fitspo for you this morning! We know its chilly out there, but a light walk will do you good!

18.01.2022 W I N T E R S O L S T I C E Today marks the shortest day of the year in the Southern Hemisphere... make the most of it!

17.01.2022 Dr Nespolon says exercise is the new treatment "front-runner" ahead of invasive surgeries and medications when it comes to Osteoarthritis.

17.01.2022 Youre never too old to exercise right.

16.01.2022 T I P O F T H E W E E K Stability Ball Glute Bridge Knee or back issues? Try this!... Strengthening your main hip extensors (the glute max) is important for hip strengh and stability, which can help with hip, knee or back issues. The stability ball glute bridge allows for an increased range of motion compared to the basic floor bridge. Remember: Ball is set up on upper back (so neck lays straight) Toes, knees and hips aligned Draw belly button in and brace tummy Squeeze bum at the top. Think of squeezing a $50 bill between your butt cheeks Any questions, please dont hesitate to get in touch!

16.01.2022 Do you know the Heart Foundation run local walking groups? This is great way to get active in a social and supportive environment! Click on the link to find your local walking group.

14.01.2022 T I P O F T H E W E E K Stride Stretch with Curl/Press Purpose of this exercise: Hip stability... We use this sort of exercise as a way to progress hip abductor activity and side to side pelvic control. This will target a group of muscles working together through the pelvis and lower back (working like a sling). It is a great progression on exercises targeting the hip stabilisers like the clam and hip abduction to add function and begin to mimic running or walking. Any queries, please feel free to contact us.

14.01.2022 Are you over 50? Are you not moving enough? Are you unsure where to start when it comes to exercise? Join us every Wednesday at 2pm for our strength and balance small group class, STRONGER FOR LONGER.... To book or have a chat to see if this is right for you, phone 5644 3216 or message our page.

14.01.2022 Afternoon run with a view #weekendaway

13.01.2022 Did you know when Men hit the age of 45 they start to move less? When Men get to 75 years only 32% of Aussie men reach the activity guidelines! Its time to stat moving fellas!... #menshealthweek

13.01.2022 To celebrate #nationaldiabetesweek we are giving away FREE assessments when you sign up to our diabetes classes before July 21! Thats a saving of $77. Diabetes classes are ran every Tuesday and Wednesday at 11am and every Friday at 12pm. Simply message our page or call 5644 3126 to book!

12.01.2022 T I P O F T H E W E E K The CAPITAL GLUTE BRIDGE Purpose of this exercise:... To maximise glute max recruitment!! Isometric hip abduction against resistance (band) increases glute max recruitment while also reducing lower back recruitment. Glutes primarily fatigue at a relatively high rep range and high time under tension: Slow movement down (count to 4) pause for 2, 2 count up and aim for 20 reps. Glute max is the biggest muscle on the body, important in all lower body movements. It is strong! So, we need to load it. The ball allows a greater range of motion than the floor to lengthen the muscle further. Could also use bench. Cues: Ball is set up on upper back (so neck lays straight) Knees slightly wider than hip width Squeeze bum at the top

11.01.2022 T I P O F T H E W E E K Hip Flexor Stretch Do you sit a lot with your work? If you do, the hip flexors can become chronically short.... Lengthening this muscle can help your lower back and free up your hips. The hip flexors connect to the lumbar spine, the pelvis and the thigh bone, so they are a very important muscle group. If they are short, tight or weak they may effect the lower back or alter the position of the pelvis. Give this stretch a go!

11.01.2022 T I P O F T H E W E E K CLAMS Clams are easy exercises to strengthen the glutes. ... Weakness in the glutes can lead to knee pain or back pain. Think of the leg as a chain. If the first link in the chain was weak, it can lead to pain, instability or dysfunction at the next link in the chain (the knee) and clams are a way to isolate the muscle (glutes) Purpose of this exercise: To strengthen the gluteus medius (hip pocket muscle) and external rotators in an isolated position. Bending the knee shortens the hamstring, reducing its involvement, making the glutes have to work harder. Easy tip: Laying against the wall (or bed or couch at home) will reduce the chance of cheating through the movement, emphasising the glutes to work. Cues: Shoulders, hips and heels against a wall Lift the top knee as high as you can

10.01.2022 Did you catch us in the Street Zone feature in the Warragul Drouin Gazette yesterday?

09.01.2022 Not everyone can, or should be doing fancy yoga poses! And thats ok!!! Every body is unique, so our movement and exercise should be too! #exerciseright #movebetterfeelbetter #namaste

08.01.2022 How do you rate your intensity?

08.01.2022 T I P O F T H E W E E K Static Ball Bridge with Thoracic Rotation Purpose of this exercise:... To statically control the hips when the upper body is moving. If there is weakness, the hips will collapse inwards and shift sideways. Maintaining correct position will require a big effort from the glutes. We like to use it as a way to progress from static anti rotation exercise (shown last week) and challenge stability through the hips with more and more challenge and movement, progressing to further function. Cues: Toes, knees and hips aligned Draw belly button in and brace tummy Squeeze bum at the top Elbows locked out and rotate Keep hips still when rotating

08.01.2022 T I P O F T H E W E E K Stride Stretch with Curl Press (single) Purpose of this exercise: Progress Hip Stability in single leg stance. Great for runners! ... A progression from last video, this is a greater challenge to remain stable because of the uneven load. Greater challenge of the lateral sling (Quadrus lumborum, hip abductors and hip adductors) to work together and stabilise the pelvis in single leg stance i.e. running By only using one dumbbell with the arm movements, it means more rotary stress put on the hip to have to control/stabilize against. Using an uneven load can make the exercise so much more challenging!

05.01.2022 #WorldMentalHealthDay #ExerciseRight

03.01.2022 Did you know its DonateLife week? Only 1 in 3 Australians have joined the Australian Organ Donor register. Are you registered to donate? Click this link to register today!... #donatelife #organdonation #savelives #life

03.01.2022 Welcome Zoe! We are excited to announce that Zoe will be joining Health Design Exercise Physiology. She will be available for appointments every Thursday and will be running T2DM Groups and Strength & Balance/Fall prevention programs. ... Zoe hails from Neerim South. She studied at ACU and has been working across various clinics for the past two years. If youd like to make an appointment with Zoe, send a PM or call 5644 3216.

03.01.2022 T I P O F T H E W E E K Side Step Up to Curl/Press Purpose of this exercise: Hip Stability (great for runners)... The small side-stepping motion will add a further challenge and add the hip abductors into the sideways stepping motion, still engaging the hips and lower back to work together. By only using one dumbbell with the arm movements, it means more rotary stress put on the hip to have to control against, similar to what would be seen during running movements. Creating an uneven load can make the exercise so much more challenging.