Category Archives: Resistance training

Diabetes

Exercise for Type 2 Diabetes

The phrase ‘Exercise is Medicine‘ is very applicable when it comes to preventing or managing diabetes, especially Type 2 Diabetes (T2DM). Exercise is a fantastic tool to assist with lowering blood glucose (sugar) levels and improving overall metabolic health. This short blog will cover why exercise works so well for T2DM and what the recommended type of exercise is?

How does exercise help with Type 2 Diabetes?

There are two primary mechanisms where exercise plays a vital role in blood glucose control. Firstly, exercise improves insulin sensitivity – where the body becomes more responsive to insulin – therefore promoting increased removal of glucose from the blood vessels.

Secondly, exercise helps to remove glucose from the blood, independent to the effect of insulin. Think of your muscles as a sponge for glucose, every muscle contraction the muscle cells soak up and utilise glucose from your blood. This effect is elevated 24-36hrs post exercise, meaning the benefits last long after you’ve finished your exercise session!

If you are consistent with your exercise, this will prolong your ability to maintain blood glucose levels within an optimal target range.

What’s the best exercise to do?

Both cardiovascular and resistance training have shown significant benefits to improving blood glucose control. However, a combined approach consistently shows the most beneficial reductions in long-term blood glucose levels.

Most adults with diabetes should aim to engage in 150 minutes or more, of moderate-to-vigorous intensity activity weekly. This can be spread over at least 3 days per week, aiming to have no more than 2 consecutive days without activity.

For cardiovascular exercise (walking, running, cycling, swimming, etc), higher intensities are recommended to elicit the largest benefit. Typically, this is prescribed in an interval format – with a period of higher intensity exercise, followed by a period of lighter intensity.

For resistance training, it is recommended to target large muscle groups, aiming for 2-3 sets and 8-10 repetitions for each exercise. This is the optimal target range, however everyone will have a different starting point and rate of progression.

Final Takeaways 

  • A combination of resistance and cardiovascular exercise is best
  • Higher intensities of exercise typically lead to improved results
  • No more than 2 consecutive days without activity
  • EXERCISE IS MEDICINE!!

Speak with your exercise physiologist about developing an individualised program, taking into account your personal situation.

Chronic pain

Helpful tips for low back pain

The Lower Back Can of Worms…

Low back pain (LBP) is the most common musculoskeletal complaint globally and is the leading cause of activity limitation. A google search for LBP will open a large can of worms, with an array of quick fixes, magic exercises and specific DON’T DO’s… all great attention grabbing headlines. The reality is, LBP is complex and the cause is often multifactorial. 

We understand LBP can be really challenging to navigate and can significantly impact quality of life and that’s why we are here to help! The purpose of this blog is to provide some evidence-backed advice to manage your LBP and get back to doing the things you enjoy!

The role of imaging

Getting a scan for LBP is becoming less common in practice, due to strong evidence highlighting a poor correlation between scan findings and pain. In fact, the Royal Australia College of General Practitioners guidelines for acute lower back pain state “Do not request imaging for acute lower back pain unless you suspect a serious cause.” 

A serious cause is in reference to scenarios where cauda equina syndrome (compressed bundle of nerves at base of spinal cord), high impact fractures, cancer or infection are suspected. These conditions account for approximately 1% of LBP episodes.

Causes

The term ‘non-specific low back pain’ is used regularly in healthcare circles now, as clinical diagnostic tests have not shown accuracy in identifying the exact source of pain.

The graphic below highlights known factors that can correlate to LBP. Yes, it is way too small to read, however we included this to highlight the multifactorial nature of LBP. Factors such as stress, metabolic health, immune health, can all play a role in LBP, similar to biomechanics or tissue damage.

 

The great news with this… if there are many contributing factors, then there are many factors which we can look to address, to assist with recovery from LBP. 

The Role of Exercise 

Exercise can be incredibly beneficial in the recovery from both acute or chronic LBP. It can positively influence each individual in a variety of ways, including;

  • Reduced nervous system sensitisation (movement can help calm down a ‘heightened’ nervous system)
  • Improved overall health. We know that various health markers, including metabolic health and cardiovascular health, can influence our pain experience. 
  • Weight loss. Not only can losing weight reduce the load on our joints, it can also reduce chronic inflammation which can play a large role in pain. 
  • Increased strength, mobility and stability. 

Tips to begin exercise with LBP;

  • Pain does not = damage. Some pain is okay when moving. Light movement, even in the presence of pain, is often the best place to start.  
  • Find exercise that doesn’t sharply aggravate your pain and gradually progress how much you do this. This will be different for everyone. Swimming, walking, upper body strengthening or light mobility exercises can be nice places to start. 
  • Resistance training. Strengthening around your back and hips can help provide you with more confidence to move freely.

We acknowledge everyone’s pain experience is different and requires an individualised approach to rehabilitation. If you would like some guidance with your recovery journey, reach out to the team to see how we can help you best!

Exercise tips

Sarcopenia… how to prevent or reverse it

Why should we care about Sarcopenia? 

We all want to continue doing the things we enjoy most as we age, whether that is gardening, playing sport or keeping up with the grandkids. The common theme amongst those activities, is that they require muscular strength and power to complete safely.

If we don’t place appropriate load on our muscles, our muscle mass, strength and function slowly decrease as we age. Sarcopenia is defined as a loss of muscle mass coupled with functional deterioration (i.e. loss of walking speed, walking distance and grip strength). Individuals with sarcopenia have an increased risk of falls, Type 2 diabetes, cognitive decline and cardiovascular diseases.

The causes of sarcopenia are multifactorial. The key contributing factors include;

  • A lack of appropriate physical activity (in particular loaded activity and resistance exercise)
  • Negative energy balance through inadequate nutrition (particularly reduced protein intake)
  • Age related hormonal changes (a decrease in hormones that regulate muscle growth)

What can be done?

Our muscle tissue is adaptable to the demands we place on it. Regular exercise throughout the lifespan reduces the severity of sarcopenia and its associated comorbidities. In fact, current evidence suggests that appropriate resistance training can reverse the progression of sarcopenia.

The addition of power training has been shown to provide even greater improvements to functional outcomes compared to traditional resistance training alone in older populations. Power training can be performed in a variety of ways – a simple example would be slowly sitting down to a seat, before standing up as fast as possible.

Exercise Recommendations

For those with, or wishing to prevent sarcopenia, it is recommended that a resistance training program include:

  • At least 3 sessions/week
  • Exercises incorporating all major muscle groups
  • Loads sufficient enough to elicit a strength response
  • Incorporating elements of power training
  • Incremental progression, as tolerated
  • Supervision by a professional
Mental health

Exercise and Depression

Depression can make even the simplest tasks feel overwhelming, and finding motivation to exercise might seem impossible at times. Yet, research consistently shows that movement can be one of the most powerful tools in managing and reducing symptoms of depression.

How exercise helps:

  • Boosts mood naturally: Physical activity stimulates the release of endorphins and serotonin, chemicals in the brain that help lift mood and reduce feelings of sadness or anxiety.

  • Improves sleep and energy: Regular exercise helps regulate sleep patterns and increases daytime energy, both of which are often disrupted by depression.

  • Builds routine and confidence: Setting small, achievable goals creates structure, a sense of accomplishment, and improved self-esteem.

Practical tips to get started:

  • Start small: Even a 10-minute walk can make a difference.

  • Choose enjoyable movement: Gardening, stretching, dancing, or walking with a friend all count as exercise.

  • Be consistent, not perfect: Aim for regular movement rather than following a ‘perfect’ program. Progress builds over time.

  • Seek support: Working with an Exercise Physiologist provides guidance, accountability, and a personalised plan that matches your needs and energy levels.

Exercise isn’t a cure-all, but it’s a valuable part of a holistic approach to managing depression. Gentle, consistent movement can be a step towards feeling better—physically, mentally, and emotionally.