health

The Importance of Exercise

The Importance of Exercise
The Importance of Exercise 800 864 Ace Health Centre

The Importance of Exercise

 

Why exercise?

Exercise has so many benefits which go beyond just being able to lift heavier weights. Exercise has been shown to benefit mental health, energy levels, weight management, injury prevention, decrease falls risk, decrease mortality, decrease the risk of type 2 diabetes, increase muscle and bone health, reduce in risk of chronic health conditions, and can even help decrease the risk of some cancers.

 

What if I don’t like going to the gym?

We typically think of exercise as going to the gym and lifting heavy weights. However, exercise can mean different things to different people. Exercise should be something you enjoy or doing something with a group of friends to make it more enjoyable. Exercise can be as simple as going for a daily walk, swimming laps in the pool, riding a bike, surfing, and of course, going to a gym. What if you don’t like the gym environment but like the idea of using weights or other gym equipment? There are plenty of ways to build up a home gym with weights and equipment if you have the space, or you can join an exercise class with others to help make it a more social event throughout the week. The important thing is that you continue to ask your body to move within your limits and gradually increase the challenge as you see fit.

How should I get started?

Finding something you will enjoy should be the main thing and something that you will want to do. A few ideas include getting 8,000-10,000 steps a day if you enjoy walking. If you do enjoy some weight lifting try to incorporate 2-4x/week to help increase muscle strength and bone health. If you find compliance difficult, start small with 10min a day and increase gradually as you make it part of your daily and weekly routine. Other tips could be after work try changing into exercise clothes so you build a habit of getting ready for exercise. You can even tell a friend or family member that if you don’t meet your exercise goal for the week you owe them a prize ($100, dinner out, picking up a house chore for them). If you’re starting small that’s great, the important part is that you’ve started. If you already do some exercise but are not sure if it’s enough, you should be trying to perform at least 150min/week of moderate-intensity exercise.

So whether you’re there already or getting there, keep up the good work and remember to continue building a habit that is sustainable so that you can enjoy more of life. And remember you can’t go wrong getting strong. Contact us today to help us prepare an exercise programme. 

ACE dry needling treatment

Dry needling?! Don’t be scared.
Dry needling?! Don’t be scared. 1000 667 Ace Health Centre

Most people would run for the hills when they hear the word needle and even more so when those needles are about to enter their skin. Most experiences that require the use of tiny, sharp metal sticks are usually not pleasant ones. Unless we’re talking about dry needling at ACE Health Centre!

Dry needling, also known as myofascial trigger point treatment, is the next big thing, used around the world when it comes to pain management and pain reduction. If that sounds all a little too scientific for you then read on! Our head podiatrist, Mike Luker took the time to write down a few notes for our patients to explain what dry needling is and what it does for those who experience some form or arches and pains in their body.

What is it Dry needling?

Dry needling is the process of inserting a thin filament needle into the muscle trigger points, tendons, fascia, ligaments, etc. This helps in stimulating the healing process of the soft tissue. It, therefore, results in pain relief and a reduction in muscle tension.

Is it painful?

No, it isn’t painful. Yes, the needles are inserted in the skin, but the needles are so thin that it’s usually a pretty gentle and pleasant kind of treatment. Some people might feel a brief local twitch response or mild pain sensation such as tingling, cramping or cramping sensation but compare to those needles at the dentist or doctor, it’s a walk in the park.

Dry needling VS Acupuncture

Dry needling is often associated with acupuncture as both use the needles to speed up the healing process. However, it can be well differentiated from acupuncture based on objectives and the philosophy behind both. Unlike acupuncture, which uses the Chinese points of insertion, dry needling uses trigger points to decide points of insertion.

What are the benefits?

Dry needling is beneficial for relieving a variety of musculoskeletal problems including:

  • Acute injuries
  • Chronic injuries
  • Muscle spasms
  • Fibromyalgia
  • Plantar Fasciitis
  • Shin splints
  • Ball of foot pain
  • Calf pain
  • Tendinitis
  • Hip pain
  • Knee pain
  • Sciatica

Research has therefore shown that the use of needles can improve pain control, electrical and biochemical dysfunction of motor endplates and reducing muscle tension.

Consult a podiatrist at ACE Health Centre to discuss your condition and see if the treatment is for you.

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