Fitness - Jillies Blog

Track Your Sleep with a Sleep Tracker App

January 25, 2023

The science of sleep is both interesting and complex. When we sleep we cycle through stages and at each stage the body has a function to perform that keeps us at an optimum level of health and wellbeing.

Several of the Smart Watches and Fitbits now have Sleep Tracker Apps. These devices are equipped with sensors that measure variables like heart rate and movement, they estimate the amount of time you spend asleep and in various sleep stages giving you a more complete picture of your rest and how it changes over time.

Sleep stages are available on Apple Watch Ultra, SE, and Series 4+. This feature is unavailable on Series 3 Apple Watches since it requires watchOS 9+ and iOS 16+. https://www.myhealthyapple.com/how-to-track-your-sleep-stages-with-apple-watch/

Fitbit Inspire 3 and Fitbit Versa 4 are also equipped with a sleep tracker.

**Fitbit I**https://amzn.to/42yjfVFnspire 3 Activity Tracker with 6-Months Premium Membership Included, up to 10 Days Battery Life and Daily Readiness Score

I have an Apple Watch Ultra and measured my sleep patterns for a few weeks. Its interesting to see how you are going and even compare the Sleep App data to how I actually felt in the morning. It was an interesting exercise because it allowed me to understand how important sleep really is and its not something that should be overlooked.

**Apple Watch Ultra (GPS + Cellular, 49**https://amzn.to/44UxRAhmm) Smart Watch – Titanium Case with White Ocean Band. Fitness Tracker, Precision GPS, Action Button, Extra-Long Battery Life, Brighter Retina Display

I was always one to think I didn’t need too much sleep but now I place a lot more importance on sleep and make sure I get at least 6-7 hours night. I only measure my sleep patterns occasionally because I have that understanding and knowledge from the Sleep App data.

I will explain the Apple Sleep App because that is the one I am familiar but I think most of the Sleep Apps would be similar. The data may be presented differently.

The Apple Watch Measures Sleep in 4 Stages

If you’re not familiar with what sleep stages are, have no fear, let’s break it down. Sleep occurs in cycles. According to most sleep experts, there are four sleep cycles, which are also known as stages.

The four stages are awake, light, deep, and REM. Now, your Apple device doesn’t use these exact terms when tracking your sleep. Instead, they focus on core sleep, deep sleep, and REM. You can also see your time awake as well.

Core sleep is the equivalent of light sleep and takes place in the first few hours of your sleep. It is the most essential sleep stage.

Deep sleep is exactly what it sounds like. It is the phase of the sleep cycle where it is harder to wake someone up.

Deep sleep is the most important sleep stage because it lets your body release growth hormone and works to build and repair muscles, bones, and tissue. Plus, it helps keep your immune system functioning. https://www.myhealthyapple.com/how-to-track-your-sleep-stages-with-apple-watch/

If you follow the instructions to set yourself up to be monitored you can assess the data in the mornings, the data will look like this:

https://www.myhealthyapple.com/how-to-track-your-sleep-stages-with-apple-watch/

The chart in the Health iPhone app or Sleep Apple Watch app shows these four stages and how long you were in each phase.
Once your Sleep and Health apps gather enough data, you’ll be able to see your sleep cycle trends over time in the daily, weekly, monthly, and 6-month charts.

myhealthyapple.com/how-to-track-your-sleep-stages-with-apple-watch/(opens in a new tab)

Scientists still believe that the best way to measure your sleep is to assess how you feel in the morning. It is interesting to know the different stages of sleep then it gives us an understanding of why sleep is so important for us. Getting a good nights sleep consistently will improve our health and wellbeing.

I would like to know if you have a favourite Sleep Tracker App.

Disclaimer: “As an Amazon Associate I earn from qualifying purchases.”

Our Mood is Affected by Exercise

December 13, 2022

When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body.

1 Natural Endorphins

It appears that exercise can improve our mood by actually altering our brain chemistry.

Exercise has been found to change the levels of a number of brain chemicals, including endorphins and serotonin. Endorphins are released by the body when we exercise to block any feelings of discomfort or pain. As well as blocking pain endorphins also appear to enhance pleasure and lift our mood.

Serotonin has a number of functions in the body including regulating sleep, libido appetite and mood. It is thought that exercise alters serotonin levels elevating one’s mood. Some studies have found exercise to be as effective as antidepressants for mild cases of depression.

2 Exercise is Medicine (EIM)

When we are stressed or anxious the body produces adrenalin as part of what is referred to as the “flight or fight” response. Adrenalin readies the body for action by elevating blood pressure and increasing the heart rate and breathing rate.

It makes sense then that one way to reduce adrenalin levels is to behave as nature intended by “fighting or flighting” in the form of exercise.

Exercise gets rid of excess adrenalin and reduces built up feelings of tension and stress. This is one reason why exercise is referred to as medicine.

Start slowly, you might think about taking steps instead of the lift at work. Tolerate the discomfort you feel when starting your exercise program. You may be breathless or sore in the muscles. These symptoms will improve as your lung capacity improves and your muscles get used to the exercise.

3 Self-esteem and body image

Exercise can improve a person’s fitness, strength and endurance. When our bodies feel fit and strong it makes us feel good about ourselves.

Regular exercise combined with healthy eating can help maintain a healthy weight range.

Similarly participating in different physical activities provides a great opportunity for people to learn a new skill and or improve one’s ability. Improving a previous time, number of laps completed, or weights lifted, for example creates a sense of achievement which can boost a persons self-esteem.

4 Being Social

Participating in a team sport or attending a regular class like yoga or aerobics is a great way to meet people. It has been shown that friendships are essential for happiness. Sharing goals with others (ie get fit, scoring goals) gives people a feeling of purpose and can help people stay motivated.

Exercise with a “Buddy”. Not only does this increase socialisation it encourages accountability. There is nothing more stimulating than when you are out walking when people acknowledge you.

It is thought that some of the positive effects of exercise seen in research studies may in fact be due to interaction with other people and feeling like part of a tribe.

5 Improves Sleep

Poor sleep can be detrimental to a person’s mood. Sleep deprivation is linked to irritability, mood swings, anxiety and memory loss.

It is thought that the rise and subsequent fall of body temperature when we exercise helps us to get to sleep. Exercise doesn’t just help us get to sleep it improves the quality of our sleep. We sleep deeper so therefore feel more rejuvenated. We are also less likely to wake up during the night.

The best time to exercise for sleep improvement is about 3-4 hours before going to bed.

Tips for choosing the best exercise

What you enjoy

It is much more difficult to experience a mood lift if you are not in sync with the exercise you have chosen. Similarly, people are more likely to continue with the exercise if they find it pleasurable.

People might find it helpful to reflect on what activities they enjoyed doing as a child.

Outdoor options

There is some evidence to suggest that exercising outdoors lifts one’s mood more that exercising indoors. It may be beneficial, therefore, to incorporate some exercise options outdoors rather than for example only attending gym sessions or running on a treadmill in the living room.

If this is your only option, then it is your best choice.

Easy to get started

Activities that do not require too much mental energy are ideal. Not having to concentrate too much allows people to tune out.

Rhythmic and repetitive activities (eg swimming laps) are often good choices. Play your favourite music while you are exercising.

Be Safe

If you are out side exercising make sure you choose your times or run or walk with a buddy. Ensure if you are cycling you are well seen with reflective clothing and reflectors on your bicycle.

If you are starting on an exercise program, or haven’t exercised for a while, be sure to get a clearance form your Medical Practitioner. Consulting with a Personal Trainer or other professional is also beneficial to ensure you get the most benefit from your exercise regime.

Exercising in the Heat

November 28, 2022

Exercising in the heat adds more stress to your body. This is not always a problem however you should be aware of how excessive heat affects your body and modify your exercise program to manage it and reduce the amount of heat you are exposing yourself to.

It is beneficial to acclimatise yourself to the increasing temperatures so that your body can get used to the climate. Be aware of the holiday season and take care if you are going to a warmer climate for holidays and enjoy outdoor activities.

We are designed to cool ourselves however if not taken gradually then we expose ourselves to greater risk of overheating.

Be mindful of the type of activity you are doing and always rehydrate. This not only applies to runners and walkers but golfers as well, they are exposed to the heat for longer periods and if not hydrating can easily become dehydrated and experience other effects of heat exhaustion.

Studies have shown that the process of heat acclimatisation can improve your exercise performance however this must be under supervision and monitoring.

Depending on your age, current health condition and fitness level it can take up to two weeks for your body to adapt to a warmer climate.

Signs of Heat Exhaustion (Center for Disease Control and Prevention)

Heavy sweating.
Cold, pale, and clammy skin.
Fast, weak pulse.
Nausea or vomiting.
Muscle cramps.
Tiredness or weakness.
Dizziness.
Headache.

Risk Factors for Heat Related Injuries

Medical Conditions, diabetes, heart disease, overweight
Certain prescription medications that affect blood pressure or fluid retention
Alcohol consumption
Water consumption
An individual’s age
Pregnancy and Postnatal
Poor acclimatization
Overall Health and Fitness
Exercise Clothing Worn

Tips for Staying Safe when Exercising in the Heat

When looking at tips for staying safe when exercising in the heat do a quick check of whether you have any of the risk factors. If you do then it is wise and sensible to mitigate this risk by taking necessary precautions.

Medical Conditions

Always check with your GP (General Practitioner) before you start an exercise program or are going to exercise in the heat. The GP will access your physical condition and also your current medication and advise you accordingly. You can also discuss what precautions you need to take.

Alcohol Consumption

Avoid alcohol the night before you exercise because alcohol can cause dehydration. Always rehydrate before you go to bed or in the morning after consuming alcohol.

Water Consumption

Dehydration is a key factor when exercising in the heat. You can help your body sweat and cool down by staying well-hydrated with water. Don’t wait until you’re thirsty to drink fluids, take a water bottle with you and drink as you are exercising. This is important if you are going out for. longer periods. (Cyclists, Golfers, Long Distance Runners) If you plan to exercise intensely, consider a sports drink as well as water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks with excessive sugar and alcoholic drinks because they can actually promote fluid loss.

The Individuals Age

Age affects your ability to respond to excessive heat, the older we are the more we need to take into consideration how the heat is going to affect up. Prevention is one of the strategies, like the time of day you are going to exercise, try to stay out of the heat during the day.

Pregnancy and PostNatal

This risk factor would be best discussed this with your Medical Practitioner, it is an individual recommendation and decision. Your discussion with your Medical Practitioner would take into consideration your current pregnancy and health history, your past and current fitness level and any other factors that may affect your own health and also your pregnancy. You may be advised to consider walking, swimming or other sports with less impact and produce less stress on your body. There are studies to say that pregnant women should not elevate their core temperature. An article in Runnersworld.com cites a A study in British Journal of Sports Medicine which suggests that running in the heat while pregnant is not a risk factor. I would strongly recommend this is a decision to be made with your Medical Practitioner and/or Obstetrician.

Postnatal would also be a decision to be made with your Medical Practitioner, Obstetrician and/or Physiotherapist. This would also depend on your pre natal fitness, your pregnancy, birth experience and post natal recovery and support network. Discuss this as soon as you want after the birth of your baby.

There are groups of post natal ladies who walk/run in pram groups. If you were to join one of these groups, encourage your group to walk in the cooler times of the day.

Acclimatisation

If you’re used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. It can take at least one to two weeks to adapt to the heat. As your body adapts to the heat over time, gradually increase the length and intensity of your workouts. Be aware of the holiday period and holidaying in the warmer climates.

Overall Health and Fitness

Take into consideration your overall health and fitness including your age and health conditions. (as above). If you’re unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks and drink water.

Exercise Clothing worn

Lightweight, loose-fitting clothing helps sweat evaporate and keeps you cooler. Wear clothes made of wicking material that absorb heat away from the skin. Avoid dark colours that can absorb heat. If possible, wear a light-coloured, wide-brimmed hat.

Check the Temperature

Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity. Be sensible avoid going out in the heat of the day. If you are unable to go early morning or late afternoon consider joining a gym to enable you to exercise in the cool.

Wear Sunscreen

A sunburn decreases your body’s ability to cool itself and increases the risk of skin cancer. Wear a good protective sunscreen for added protection.

Most importantly be sensible and if you are exercising outdoors pay attention to the temperature. If you start to experience any heat related symptoms stop exercising immediately and find a cool place to sit. Rehydrate with water or sports drinks and when you can apply wet towels or icepacks to your neck, forehead and underarms. Notify someone and if you don’t feel any better in about 20 minutes seek medical attention.

Exercise if fun and is meant to be enjoyable, sometimes it is necessary to take precautions to ensure our safety particularly in the Summer months.

The information on this website is for general knowledge only and is not intended to be used as medical advice. If you have concerns about your health or fitness level contact the appropriate Medical Practitioner, Physiotherapist or Fitness Professional.

Gym Clothes-Choosing the Best for You

September 25, 2022

Check your gym clothes to see if they are right for you. If you start your workout and your shorts are riding up, your boobs aren’t well supported or if your shirt gets really heavy from sweat then you probably have chosen your gear incorrectly.

Different workouts call for different clothes so think carefully before you put your outfit together. If your clothes are making you uncomfortable or self conscious then you are more likely to quit your program.

Wear gym clothes that are comfortable, but if you are running or biking, avoid wide-leg or loose pants that could get tangled up in the pedals or your feet. For activities such as yoga or Pilates, stretchy, fitted fabrics that wick away sweat are a good choice.

Tips for Choosing your Gear

Activity Appropriate

Some forms of exercise will be more enjoyable if you use activity appropriate clothing.

For example, cycling shorts are padded and can make long bike rides and an indoor cycling class much more comfortable. These items aren’t necessarily the best choice of clothing for running or group exercise classes where you need unpadded bike shorts or gym shorts. Running shorts are equally unsuitable for cycling as they have no padding and are prone to bunching and chafing.

Wearing appropriate undergarments is important to ensure you aren’t distracted with wide leg shorts (guys) and sports bras that do not fit and support sufficiently (ladies).

Stick with clothing that is designed specifically for the activity you want to do and you will be much more comfortable.

adidas Men’s Designed 2 Move 3-Stripes Shorts

Yoga Outfit for Women Seamless 2 Piece Energry Workout Gym High Waist Shorts with Sport Bra Set

Supportive Sports Bra

It’s recommended women wear a supportive bra while exercising, not only for comfort and support, but because it reduces any chance of injury.

When you are shopping for a sports bra, remember these rules — it should fit slightly tighter than a regular bra, but not so tight that you can’t breathe comfortably. Make sure there is no chafing around the armholes, shoulder straps or seams; if it has hooks or snaps, make sure those don’t chafe, either. The straps shouldn’t dig into your shoulders and the cup fabric should be smooth.

To ensure you buy the right size, raise your hands over your head. If the elastic band rides up your rib cage, you need a smaller band or the straps need to be adjusted.

Avoid Cotton Clothes use Wicking Materials

Wicking is the ability of a material to divert sweat away from your skin and through the material for easy evaporation. This helps to keep your skin dry and comfortable.

Choose clothes – shorts, underwear, inners and T-shirts – made of dry-fit or moisture wicking material that will keep you dry instead.

Cotton and other natural fibers are not naturally good wickers. Cotton clothing absorbs moisture, be it sweat or rain, like a sponge. Once wet, cotton becomes heavy and cold, loses its shape and clings to your body. This means the cold, wet fabric is next to your body, cooling it down and chafing the skin. When the muscles cool down, they can also start to cramp.

Most gym gear is now either a cotton blend, synthetic, environmentally friendly and antimicrobial. These fabrics are really nice on you skin and reduce or eliminate chafing and sweat rashes.

These fabrics are a good choice if you run, cycle, hike, or do any type of workout where you are going to sweat excessively.

Cost of Gym Gear

Gym gear can be really expensive. This is usually the big brands like nike, adidas, lulu lemon, lorna jane and under armour (to name a few). If you compare the labels on the items you will usually find that it is the quality of the material used. Some of the fabric is beautiful to wear it keeps you warm or cool moves with your body and wicks the moisture from your skin.

If you are on a budget you might find that the department stores have reasonable quality gym gear and seem to be improving all the time. I have items from the department stores and they wear well and if your workout is short you can get away with wearing these items without being over heated or cold.

It is a good idea though to purchase a good quality sports bra because this is where you need your support and if you care for the fabric it will last.

Read the care labels and wash after your workout then the sweat won’t breakdown the fabric and they will last longer.

Also mix and match your pieces to increase the number of outfits you have.

Footwear

To stay comfortable while running outdoors or on the treadmill, it’s important to buy shoes are the correct fit for your foot. There are several sports stores that will conduct an assessment on your foot and also assess your gait and recommend shoes that will give you the most support and comfort.

There are different shoes for running and also gym, if you are running long distance you may need separate running shoes because these are lighter and have more technology in the sole. Gym shoes have more support around your foot and can be a slightly heavier shoe.

Choose running shoes that are a snug fit but not tight; remember your feet can swell and lengthen over a run, so make sure there’s a thumb’s width of space between your longest toe (which isn’t always the big toe) and the end of a shoe.

Compression Wear

Sports compression is designed to provide external compression to the body, often increasing in pressure towards the extremity of the limb – this is known as graduated compression. Compression technology can be applied to a range of garments such as socks, shorts, tights, arm sleeves, tops and more. The level of compression power in a garment is dependent on factors such as fabric structure, material and size, as well as the individual’s shape and size.

Some workout clothing is specially designed to give you support during your workouts, for example long sox are good for extra support for running.

There is no evidence to suggest one age group would benefit from compression more than another. Given that research shows compression can improve joint awareness and reduce muscle oscillation, it’s possible that older people can benefit from wearing compression in their daily lives but there’s no current research to explicitly suggest this is the case.

Wearing the correct clothing for your workout is important, however don’t allow it to be a barrier for exercise. There was a time when all that was available were cotton t shirts and shorts, plus running shoes without all the technology there is today. The golden rule is whatever works for you. You may start with buying the sports shoes and then gradually increase your sports clothing as your interest in exercise and your budget will accommodate.

Compression Socks (3 Pairs) 15-20 mmhg is BEST Athletic & Medical for Men & Women

CRZ YOGA Women’s Naked Feeling High Waist Tummy Control Stretchy Sport Running

Men’s Workout Shirts Athletic Wear Moisture Wicking, Quick Dry Men’s Active Shirts Gym TShirts

Physical Activity – Overcome Barriers

September 7, 2022

Physical Activity has become a popular and effective way to manage physical and mental illness. Doctors are now prescribing exercise as a way to manage and prevent illness. It is easy to take a pill, but making lifestyle changes by increasing physical activity has a longer lasting effect and you will experience wholistic changes in your life.

If you have read my post Barriers to physical activity you may have identified some barriers that relate to you, maybe you have made a list.

Overcoming these barriers takes commitment and adjustment, however you will feel the benefits in all areas of your life.

How to Overcome Barriers to Physical Activity

I Don’t Have Time

Set short, medium and long term goals. Ensure you commit to achieving these goals
Get motivated by others or start the local Park Run
Ask friends or family to do a physical activity with you
Walk to places you would have normally travelled to in a vehicle. At the very least, park a bit further away from your destination, or get off the bus a few stops early, and walk the rest of the way
Plan your activities to suit your time table, even if its short sessions

I Lack Motivation

Set goals and reward yourself when you achieve them
Think about all the reasons why you want to be active
Identify activities you enjoy
Be physically active with your family and friends
Take a group class
Monitor your progress, use charts to enable you to see your progress

I Experience Physical Barriers

If pain is a barrier, remember that physical activity may actually be effective in reducing pain. Listen to your body. If the pain occurs after you start your program, see your Doctor you may have suffered an injury. If you are experiencing chronic pain you may need assessment and management by a Health Professional. I personally don’t believe in “No Pain No Gain”. Pain is the bodies way of telling us that there is something wrong and we need to have it assessed and monitored.
Starting physical activity can be difficult when you feel fatigued, start with the end in mind. Often you’ll feel more energised after a workout. Acknowledge your sense of accomplishment.
I suffer from Urinary Incontinence This is more common than is realised. There are steps you can take to manage this and not allow it to affect your exercise goals

Lack Confidence and Self Conscious

You may be self-conscious about your body or participating publicly in a physical activity, but physical activity doesn’t mean you need to force yourself out of your comfort zone
Start slow with an activity you know well, and you’ll soon discover your self-confidence. This will allow you to be more willing to try new things—and step up your intensity level
When you attend the gym or are out walking be proud of yourself that you are out there doing if, you are way ahead of anyone else

I Don’t Have Access to a Gym

Make physical activity part of your daily activities for example: walk up the stairs instead of the lift, walk to work, use your housework as an exercise session, take the children for a walk, walk your pet, take up walking with a buddy
Use home exercise apps that suit your needs, there are several to choose from
Be creative and utilise your resources, exercise doesn’t have to be expensive or complicated

Remember that everyone is different, there is no one size fits all exercise program or exercise tolerance. The key is setting your goals, set them effectively and you will find the overcoming the barriers to your physical activity program are achievable.

Barriers to Physical Activity

September 7, 2022

Finding the time and interest to build physical activity into your daily life can sometimes be difficult. We can all come up with lots of barriers to avoid exercise.

The best type of physical exercise is to do what you enjoy, is within your capabilities, you have the resources for and will be sustainable.

I have listed below several common barriers to physical activity. Do you recognise any that may apply to you?

insufficient time to exercise
inconvenience of exercise
lack of self-motivation
non-enjoyment of exercise
boredom with exercise
lack of confidence in their ability to be physically active (low self-efficacy)
fear of being injured or having been injured recently
lack of self-management skills, such as the ability to set personal goals, monitor
progress, or reward progress toward such goals
lack of encouragement, support, or companionship from family and friends
non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking
illness or disability

cost
facilities
illness or injury
transportation
partner issues
skill
safety considerations
child care
uneasiness with change
unsuitable programs
exercise/gym intimidation

Make a list from the list above or add your own reasons that might apply to you. Think of some ways to get around these barriers to enable you to achieve your exercise goals.

You may find it helpful to discuss your needs with a personal trainer, your doctor, exercise physiologist or a life coach.

Urinary Incontinence

July 20, 2022

What is Urinary Incontinence

“Generally, when we hear the word incontinence, we think primarily of urinary incontinence (loss of bladder control),” said Char Challenger-Smith, a physical therapist, certified athletic trainer and sports specialist with Rehab and Sport Medicine at Northern Nevada Medical Center. “It is important to know incontinence can be both urinary and/or fecal. We most commonly think of women, especially post-partum, suffering from urinary incontinence. Though women are more predisposed to urinary incontinence, men are also very commonly affected.”

Urinary incontinence is common amongst athletes, walkers, runners and powerlifters. It can be a common cause of people not exercising, especially if the exercises include walking, running, jumping or squats, anything that pressures the pelvic floor.

For some people this happens when they cough, laugh or sneeze, others may not know they suffer from incontinence until they commence an exercise program and physically stress their pelvic floor muscles. This can be really embarrasing for the athlete.

Urinary incontinence is something that is not generally discussed because of the potential stigma.

When you look at the high incidence of urinary incontinence it is reasonable to assume that one in three women suffer from urinary incontinence and also a high percentage of men.

What Can I Do About It – For Women

The kind of treatment you have will depend on:

the type of urinary incontinence you have
how severe it is
your age, health and medical history.

Your doctor may refer you to a women’s health physiotherapist or a doctor who specialises in women’s pelvic floor problems (called a urogynaecologist). They may recommend one or more of these treatment options:

Lifestyle changes such as losing weight, quitting smoking, eating more fibre, drinking more water or lifting less.
Medication to help relax the bladder muscles, which play an important role in urge incontinence.
Physiotherapy to strengthen the pelvic floor, which supports your bladder. A physiotherapist can design a special pelvic exercise program for you.
Surgery to support or ‘hold up’ your bladder or urethra (the tube that links your bladder to the outside of your body). Surgery is usually only considered if medication or physiotherapy have not been successful.
The success of treatment can vary. While treatment may not ‘cure’ your incontinence, it can still help you live more comfortably with it.
Choose a well fitting garment or or incontinence pad to protect you while you are going about your daily activities or exercising.

Why Kegel exercises matter

Many factors can weaken your pelvic floor muscles, including pregnancy, childbirth, surgery, aging, excessive straining from constipation or chronic coughing, and being overweight.

You might benefit from doing Kegel exercises if you:

Leak a few drops of urine while sneezing, laughing or coughing (stress incontinence)
Have a strong, sudden urge to urinate just before losing a large amount of urine (urinary urge incontinence)
Leak stool (fecal incontinence)

Kegel exercises can also be done during pregnancy or after childbirth to try to improve your symptoms.

Work out a plan to do your Kegal Exercises at least three times a day. These exercises can be done while you are sitting at the computer or while you are standing in the kitchen preparing a meal. There is no preparation just to remember to do them.

How to do Kegel exercises

To get started:

Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. Once you’ve identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.
Perfect your technique. To do Kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you’re lifting the marble. Try it for three seconds at a time, then relax for a count of three.
Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
Repeat three times a day. Aim for at least three sets of 10 to 15 repetitions a day.

Don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.

What Can I Do About It – For Men

Benefits of Kegel exercises for men

Male pelvic floor muscles

Many factors can weaken your pelvic floor muscles, including the surgical removal of the prostate (radical prostatectomy) and conditions such as diabetes and an overactive bladder.

You might benefit from doing Kegel exercises if you:

Have urinary or fecal incontinence
Dribble after urination — usually after you’ve left the toilet

How to do Kegel exercises for men

To get started:

Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. Once you’ve identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first.
Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking.
Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.

What are Pelvic Exercises

I have included a YouTube video by Pelvic Exercises’ presenter Michelle Kenway, Michelle is a health professional (Physiotherapist), internationally renowned author and exercise instructor for women.

Pelvic floor exercises or Kegels involve contracting and relaxing the pelvic floor muscles in a controlled manner. This is an excellent short video that describes the muscles you are targeting, how to do the exercises and the desired frequency of the Legal exercises.

This training can improve the function of your pelvic floor muscles and help you recover and maintain your pelvic health and fitness. Scientific research tells us that pelvic floor exercises provide evidence-based treatment for a range of pelvic floor problems including muscle weakness and bladder leakage (stress incontinence).

Protective Underwear

There are several brands of discreet incontinence pads and underwear on the market now. Choose a brand that suits your confirmation and you will be able to regain your confidence knowing that you are protected from incontinence leakage when you are walking, running and at the gym. This also includes those who need protection because of more sever leakage.

TENA Men Guard Level 3 Absorbent Protector, Heavy Incontinence (Pack of 8), 8 count, Pack of 8

TENA Extra Pads, Standard Length, Light to Medium Incontinence (Pack of 24), 24 count, Pack of 24

Causes of Stress Incontinence

Urinary incontinence can be caused from medical and physical conditions, it is important to have a medical assessment to exclude any medical condition and also to identity what will be the most effective management of the condition.

It may be that a referral to a physiotherapist or an incontinence professional will assist you and give you the best initial management and treatment. Most importantly give you the support and confidence to achieve your goals, whether it be an exercise program or managing an issue that is impinging on your quality of life.

Pregnancy

Hormonal changes and the increases weight of the baby during pregnancy can lead to weakening of the pelvic floor muscles

Childbirth

Vaginal delivery, particularly if you have a difficult birth experience, can weaken muscles needed for bladder control and damage nerves and supportive tissue. This can also lead to prolapsed (dropped) pelvic floor.

Changes with Age

Aging of the bladder muscle can decrease the bladders capacity to store urine. The involuntary contractions of the bladder become more frequent as we age.

Menopause

After menopause women produce less oestrogen, a hormone that helps keep the lining of the bladder and urethra healthy. Deterioration of these tissues can agrivate incontinence.

Enlarged Prostate

For men stress incontinence can often stems from prostate gland issues. Again as men age the prostrate can become enlarged for various reasons and applies pressure to the bladder.

Obstruction A tumour along your urinary tract can block the normal flow of urine leading to overflow incontinence. Urinary stones, the hard stone like masses that form in the bladder can also cause urinary leakage.

Neurological Disorders

Multiple sclerosis, Parkinsons disease, stroke, spinal injury can interfere with nerve signals involved in bladder control and cause urinary incontinence.

Types of Urinary Incontinence

Stress Incontinence

Urine leaks when you exert pressure on your bladder by coughing, sneezing, laughing, exercising or lifting something heavy.

Urge Incontinence

You have a sudden urge to urinate followed by an involuntary loss of urine. You may need to urinate often, including throughout the night. Urge incontinence may be caused by a minor condition, such as infection a more severe condition such as a neurological disorder or diabetes.

Overflow incontinence

You experience frequent or constant dribbling of urine because the bladder does not empty completely, or has no muscle tone to fill and empty.

Functional Incontinence

This is due to a physical condition for example not being able to get to the toilet because of a physical ailment.

Mixed Incontinence

This is experiencing more than one type of urinary incontinence and most often refers to a combination of stress incontinence and urge incontinence.

When to Contact Your Doctor

You may feel uncomfortable discussing incontinence with your doctor. But if incontinence is frequent or is affecting your quality of life, it’s important to seek medical advice because urinary incontinence may:

Cause you to restrict your activities and limit your social interactions
Negatively impact your quality of life
Increase the risk of falls in older adults as they rush to the toilet
Indicate a more serious underlying condition

A doctor may be able to help treat your urinary incontinence by resolving the health issue that’s causing it. Or, they may be able to help you manage the condition through behavioral therapy, bladder training, medication, or other treatments.

Don’t Quit Exercising

Though it occurs more often as people get older, urinary incontinence isn’t an inevitable consequence of aging. If urinary incontinence affects your daily activities, don’t hesitate to see your doctor. For most people, simple lifestyle and dietary changes or medical care can treat symptoms of urinary incontinence.

Check out the discrete incontinence gear that is available and choose one that is right for you. Discuss your problems with a health professional and this will give you the confidence and support you need to manage this common problem.

This can be a temporary issue, such as one caused by an infection, or a more persistent one that may be caused by another health condition, such as an enlarged prostate or pelvic floor weakness.

Even if the cause is not serious, urinary incontinence can affect your quality of life. It is important to talk with a doctor to discover the cause and find a treatment option that works for you.

Tips to Exercise Safely

July 14, 2022

Almost anybody can safely take up walking, and light to moderate exercise is usually fine for healthy adults with no symptoms or potential for injury. If you plan your exercise program to follow guidelines to exercise safely this will reduce or eliminate injuries and you won’t loose valuable time sitting out injured.

It’s wise to talk to a doctor if you have any questions about your health or plan to start more vigorous workouts, especially if you haven’t been active recently.

The best person to discuss your health with initially is your doctor. Definitely if you have any injuries, but also to exclude and monitor any chronic or unstable health conditions. For example heart disease or to exclude risk factors for heart disease, a respiratory ailment like asthma, high blood pressure, joint or bone disease (including osteoporosis), a neurological illness, or diabetes. Also consult your doctor if you suspect you may have an illness that would interfere with an exercise program or if you have been experiencing any troublesome symptoms, such as chest pain, shortness of breath, or dizziness.

Your doctor will conduct a physical examination and check your blood pressure, weight and talk to you about your history. You may get a referral to a dietitian, exercise physiologist or another health professional to help you get started and monitor your progress.

Tips for Exercising Safely

When you have discussed your current health situation with your doctor, go ahead and start your program.

These tips below can help you avoid injuries and enable you to move forward with your plan.

Take five to 10 minutes to warm up and cool down properly. In your program have a warmup session, this may be upper and lower body exercises and light cardio. This will prepare your body for your exercise session. An example may be if you are out walking, walk slower for about 500 meters and allow yourself to warm up.

Start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously. This would definitely be if you are a newbie. Remember your tendons, ligaments and muscles need to strengthen to cope with the increased activity and load.

Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments, as above.

Different sports will have different effects on body parts. For example swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. If you vary your sports, stretch and rest sufficiently after each session you will reduce and/or eliminate injuries. Shoulders, knees and ankles are very prone to injury especially in the over 50/60 age groups, start any of these exercises slowly.

Listen to your body. Hold off on exercise when you’re sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.

If you stop exercising for a while, drop back to a lower level of exercise initially. If you’re doing strength training, for example, lift lighter weights or do fewer reps or sets.

For most people, simply drinking plenty of water is sufficient. But if you’re working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes. This is necessary in the hotter months of the year when you are sweating more during your sessions.

Choose clothes and shoes designed for your type of exercise. Monitor your shoe condition and replace shoes every six months or as necessary when cushioning wears out. Buying shoes can be confusing because of the market. A suggestion would be to go to a local sports store and seek assistance from a professional. Some sport shoe shops measure your foot and also identify variants in your foot and suggest the most appropriate fitting shoe for you.

For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.

Exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. Exercise during cooler morning or evening hours or at an air-conditioned gym. Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.

Dress properly for cold-weather workouts to avoid hypothermia. Depending on the temperature, wear layers you can peel off as you warm up. Gloves and neck scarves can be a helpful addition to your sports gear.
Purchase reflective gear for the times when you are out in the early morning or late afternoon.

Delayed muscle soreness that starts 12 to 24 hours after a workout and gradually abates is a normal response to taxing your muscles. By contrast, persistent or intense muscle pain that starts during a workout or right afterward, or muscle soreness that persists more than one to two weeks, merits a call to your doctor or physiotherapist for assessment and advice.

_{This post offers information that is designed for educational and information purposes only. Do not rely on this information as a substitute for, nor does it replace medical treatment or advice. If you have any concerns about your health, you should always consult your doctor or health professional. Do not disregard, avoid or delay obtaining medical or health related advice because of something you have read in this article.}

Exercise: benefits of regular physical activity

May 12, 2022

We all know that exercise is good for us, but are we aware of just how good it is? The benefits range from boosting our mood to improving our sex life. Just a minimum of 30 minutes a day can allow you to enjoy these benefits.

Physical activity or exercise can improve our health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve our quality of life.

Benefits of physical activity

If you are regularly physically active, you may:

reduce your risk of a heart attack
manage your weight better
have a lower blood cholesterol level
lower the risk of type 2 diabetes and some cancers
have lower blood pressure
have stronger bones, muscles and joints and lower risk of developing osteoporosis
lower your risk of falls
recover better from periods of hospitalisation or bed rest
feel better – with more energy, a better mood, feel more relaxed and sleep better.

Physical activity can help control weight

Exercise can help prevent weight gain or help maintain weight loss. Physical activity burns calories. The more exercise you do the more calories you burn.

Regular exercise is best, even a minimum of 15-20 minutes a day if that is all you can manage. Get more active during the day, look at ways you can increase you physical active. Take the stairs instead of the elevator, park the car a couple of blocks away from your office. Do you need to drive to work? Start a walking group at work in the lunch hour.

Physical activity can improve your mood

A number of studies have found that exercise improves your mental health. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious. You may also feel better about your appearance and yourself when you exercise regularly. This boosts your self esteem and self confidence.

Increased fitness may help to lift your mood and improve your sleep patterns. It is a great way to destress after a stressful day.

Exercise is a great way to increase social activity, you can meet people at the gym or organise walking groups.

Physical activity will increase your energy

Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores and the stressors in your life.

Physical activity promotes better sleep

Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energised to go to sleep.

Regular physical activity can promote your sex life

The benefits of exercise can have a positive effect on your sex life. This is largely because of your improved energy levels, enhanced self esteem and confidence about your physical appearance.

Research indicates that men who exercise regularly have fewer erectile dysfunction problems than those who don’t. It is also indicated that exercise enhances arousal in women.

Exercise can be fun and social

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

Find a physical activity you enjoy, and just do it. Exercise is not restricted to the gym, take a dance class, join a walking group, cycling group or exercise with your family or friends.

Benefits of Physical activity post COVID-19

Physical activity has never been more valued as a health benefit since the start of the COVID-19 restrictions and subsequent finalisation of the restrictions.

The continual need for isolation and other measures taken to contain the virus caused major health and social issues for people. There are several long term effects from this including loneliness, weight gain, overeating increased dependancy on alcohol and drugs, which has led to increased physical health, mental health and social issues.

Physical activity is being promoted as a key factor in assisting people to “get their lives back on track”, and with awareness of the positive effects of physical activity and promotion of these benefits the overall benefits will be evident.

Safety first

Whatever physical activity you decide make sure it is safe.

don’t go walking by yourself at night or early in the morning wen it is dark
follow the road rules if you are cycling
always make sure someone knows if you are going out for a walk or run
wear safety gear so you are seen
make sure you are well hydrated if you are out in the sun
don’t engage in physical activity if you are unwell

Physical Activity and Exercise Guidelines for all Australians

This article is extracted from the Australian Government Department of Health. There are guidelines for different ages https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years and populations https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-people-with-disability-or-chronic-conditions.

About the guidelines

“Staying active regularly is essential for good physical and mental health and wellbeing. This is true no matter how young or old you are. But the amount of activity varies, depending on your age.

To help Australians understand how much activity they need, we have developed physical activity and sedentary behaviour guidelines for each age group and for pregnancy.

These guidelines outline:

how much physical activity you should do each day
ideas to fit more physical activity into your daily lives
the importance of reducing and breaking up the time you spend sitting or lying down when not sleeping
how much sedentary screen time is recommended
how much sleep children and young people should get
how children and young people can get good quality sleep.” (Australian Government Department of Health)

See your Doctor first

It is a good idea to see your doctor before starting your physical activity program if:

you are aged over 45 years
physical activity causes pain in your chest
you often faint or have spells of severe dizziness
moderate physical activity makes you very breathless
you are at a higher risk of heart disease
you think you might have heart disease or you have heart problems
you are pregnant
you have not exercised and are starting an exercise program
you wish to include weightloss into you exercise program
you are feeling depressed and/or anxious, this would be to monitor your mental health

Pre exercise screening

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you.

Print a copy of the adult pre-exercise screening tool (PDF) and discuss it with your doctor, allied health, exercise professional or life coach.

Where to start

Your Family Doctor for an assessment, especially if you meet any of the criteria listed above
Exercise physiologist
Personal Trainer
Physiotherapist
Life Coach

AUSactive

Another initiative of the Government is AUSactive. AUS Active is a united body for Australia’s health and wellbeing.

Activating Every body. Every way. Every day. AUSactive is a not-for-profit industry association that exists to professionalise the exercise and active health industry through engaging in partnerships, advocacy, delivering education, quality and accreditation. AUSactive supports the industry to deliver an environment for more Australians to adopt a healthy, active lifestyle.

I would like to hear about your progress or if you have any queries send me an email (jillie@jilliesblog.com)or comment below.

References

Australia’s physical activity and sedentary behaviour guidelines, Department of Health and Ageing, Australian Government.