General Fitness Archives - The Body Refinery

5 of Brisbane’s Best Running Paths

While running in Brisbane has always been popular thanks to our abundance of parks, nature reserves and river-view paths, it’s certainly enjoying its time in the sun currently!

You may have noticed an emergence of run clubs on both your streets and social media feeds, or the growing popularity of Brisbane’s running events like the Bridge to Brisbane and the Brisbane Marathon Festival.

The thing that makes running such a popular form of exercise is its low barrier to entry. You don’t need a gym membership or plenty of gear, although a good pair of running shoes does help. Best of all, it’s equally rewarding whether you train alone, with others, to beat your personal best or just to get some fresh air during your workout.

We’ve put together our pick of Brisbane’s best running paths to inspire you for your next run.

University of Queensland (St Lucia)

The University of Queensland (UQ) is renowned for its picturesque campus of sandstone buildings and bountiful green areas. This trail is 2.5km each way, or 5km there and back.

It’s primarily unpaved, with greenery, river views and an insight into campus life including the pools and track fields.

There’s roadside parking along the path, but if you feel like adding a little extra to your run, you can park in one of the Eleanor Schonell Bridge’s neighbouring carparks in Dutton Park and enjoy the journey over the river.

New Farm Riverwalk

One of Brisbane’s most popular running paths, the New Farm Riverwalk is a favourite for a reason. If you start at New Farm Park, the path will take you from the large fields, past the Brisbane Powerhouse, all the way to Teneriffe, a total of approximately 4km.

For your efforts, you’re rewarded with river-front views, plenty of water bubblers and a flat, well maintained path. It’s a popular area, so we recommend heading out early if you’d prefer not to dodge pets and prams while you’re pushing for your personal best.

If you want to join a run with others, there’s also the New Farm Parkrun. Parkrun organises community ‘fun runs’ every weekend across Brisbane’s suburbs. The New Farm option starts at 7am for a 5km run, with no pressure to run at anything other than your own pace.

It’s free to join, but Parkrun asks that you register beforehand via the website here: https://www.parkrun.com.au/newfarm/. There’s plenty of other Parkrun’s nearby if you want to change up the scenery week to week!

Kangaroo Point Cliffs

The great thing about the Kangaroo Point Cliffs is that you can adjust your path depending on how challenging you’d like your workout to be. Run at the base of the cliffs to be closer to the water and watch as daredevils scale the cliffs, or stay along the top to better enjoy the skyline views (particularly spectacular at sunset).

If you want to push yourself, try sprinting the infamously steep Kangaroo Point Cliff stairs (all 107 of them), or extend your walk and venture over the Story Bridge or through to South Bank.

The Kangaroo Point Cliffs are also a component of the Brisbane River Loop, which starts at Eagle Street Pier, crosses the Story Bridge to the cliffs before crossing back over the river via the Goodwill Bridge. The loop is 6.4km, so a great option to extend your distance.

Wynnum to Manly Foreshore

This 6km stretch features a paved path with plenty of interesting sites along the way. On one side you have the foreshore looking towards Moreton Bay, while on the other there’s parkland, playgrounds and pools.

Double back for the full 12km loop, or stop in at one of cafes sprinkled along the street to refuel. This track is completely flat, so a great option for beginners and experienced runners alike.

Toohey Forest (if you don’t mind a trail run…)

Toohey Forest is located in South Brisbane and is a nature reserve filled with plenty of different tracks to run through, all of varying levels of difficulty. It has multiple access points through suburbs like Tarragindi, Salisbury and Griffith University’s Nathan Campus.

The different tracks lead you to a variety of sights, but the biggest drawcard is the wildlife you may spot. Popular with koalas, owls and even echidnas, keep your eyes peeled while you run and you’ll be rewarded.

If you fancy city views and a bit of an incline, visit the nearby Mount Gravatt Outlook, either by vehicle or via one of the connecting walking trails.

Running in Brisbane is a popular activity, and these are just some of the beautiful tracks our city has on offer.

If you’re new to running, hoping to overcome an injury or wanting to improve your performance, our team of Physiotherapists, Exercise Physiologists and Remedial Massage Therapists at The Body Refinery are here to help.

The Body Refinery In Exercise Physiology, General Fitness, Physiotherapy

Winter Stiffness: An Exercise Physiologist’s Top Tips to Keep You Moving

winter stiffness blog the body refinery new farm

As temperatures drop, many people notice they’re waking up feeling stiffer, or that their everyday aches and pains become more noticeable.

If you’ve found yourself feeling tighter, less motivated to exercise, or experiencing an increase in back, neck or joint discomfort during winter, you’re certainly not alone.

The good news? Movement is one of the most effective ways to combat winter stiffness and keep your body feeling its best.

Why Do We Feel Stiffer in Winter?

Although cold weather doesn’t directly cause injury, it can influence how our bodies feel and move.

During winter, people often:

Spend more time sitting indoors.
Exercise less frequently.
Experience increased muscle tension.
Feel less motivated to maintain healthy routines.
Reduce their daily activity levels.

Less movement means joints can become less mobile, muscles may tighten, and existing aches and pains can feel more pronounced.

Common Areas Affected by Winter Stiffness

Many people report increased discomfort in:

Lower Back: Long periods sitting at work or relaxing indoors can contribute to lower back tightness.
Neck and Shoulders: Working from home, increased screen time and stress can lead to tension through the upper body.
Hips: Reduced walking and physical activity can leave the hips feeling restricted and uncomfortable.
Knees and Joints: People living with arthritis or previous injuries may notice symptoms feel more noticeable during colder months.

Why Movement Matters

When we move, our muscles generate heat, blood flow increases and joints receive the nutrients they need to function well.

Regular exercise can help:

Improve mobility and flexibility.
Reduce feelings of stiffness.
Build strength and support around joints.
Improve balance and confidence.
Support overall physical and mental wellbeing.

Importantly, movement doesn’t have to be intense to be beneficial.

Simple Ways to Stay Active This Winter

Keep Walking: Even a short daily walk around New Farm Park or along the Brisbane River can help keep your body moving and improve circulation.

Try Pilates: Pilates focuses on strength, mobility and body awareness. It can be particularly beneficial for people managing injuries, recovering from pain or wanting a low-impact way to stay active during winter.

Prioritise Strength Training: Maintaining muscle strength is essential as we age and can help support healthy joints and reduce the risk of injury.

Take Regular Movement Breaks: If you spend long periods sitting, try standing, stretching or walking for a few minutes every hour.

Don’t Wait for Pain to Become Severe: Persistent discomfort isn’t something you simply have to “put up with.” Early assessment and appropriate treatment can help address issues before they become more limiting.

How Exercise Physiology Can Help

At The Body Refinery, we often see an increase in people experiencing winter-related stiffness, reduced mobility and flare-ups of previous injuries.

Our Accredited Exercise Physiologist, Abbey, shares her personal tips to keep you feeling mobile in winter:

“Cold, dark mornings and cooler temperatures can make it harder to stay active, making the couch seem far more inviting. However, spending more time sitting, being less active, and the cold itself can increase muscle stiffness and contribute to aches and pains. Here are some of my favourite strategies to beat winter stiffness:

Heat therapy: Apply heat to stiff muscles using a heating pad, steam shower, or warm bath. Heat increases blood flow by widening blood vessels, helping to relax tight muscles and reduce stiffness.
Foam rolling: Apply gentle, sustained pressure to tight or stiff areas with a foam roller or massage ball to help release tension in the fascia, the connective tissue that surrounds and supports muscles.
Dynamic warm-ups: Before exercising, prepare your muscles with dynamic movements such as bodyweight squats or heel raises. These exercises raise your body temperature, improve joint lubrication, and help your muscles get ready for activity.
Static stretching: After exercise, hold gentle stretches for 30 seconds to help lengthen muscles, reduce tightness, and encourage them to return to their resting length.
Stay hydrated: Dehydration can reduce blood flow and impair normal muscle function, contributing to stiffness. Drink plenty of water throughout the day to keep your muscles and other tissues well hydrated.
Break up seated periods: Scattering regular movement throughout your day, whether its stretches, a short walk, or bodyweight exercises at home, will help to prevent stiffness and support optimal muscle and joint function.”

Winter doesn’t have to mean slowing down.

A little movement each day can go a long way in helping you feel stronger, more mobile and more comfortable throughout the cooler months.

If you’ve noticed increased stiffness or discomfort this winter, our team is here to help.

Book an Exercise Physiology consultation today to support your movement goals.

Our Accredited Exercise Physiologists can create personalised programs designed to:

Improve movement and flexibility.
Build strength safely.
Support recovery from injury.
Reduce pain and stiffness.
Help you return to the activities you enjoy.

Whether you’re dealing with back pain, neck tension, arthritis, or simply feeling less mobile than usual, the right movement program can make a significant difference.

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References
1. Australian Physiotherapy Association (APA). Benefits of physical activity and physiotherapy for healthy ageing and musculoskeletal health.
2. Arthritis Australia. Physical activity and exercise recommendations for people living with arthritis.
3. Department of Health and Aged Care, Australian Government. Physical Activity and Exercise Guidelines for Adults.
4. Exercise & Sports Science Australia (ESSA). The role of exercise in preventing and managing chronic disease.
5. The Royal Australian College of General Practitioners (RACGP). Guidelines for the management of musculoskeletal conditions in primary care.

The Body Refinery In General Fitness

Autumn Reset: Refocus on Strength, Posture, and Movement

Studio pilates Clinical pilates new farm

As the seasons shift and autumn settles in, it’s a natural moment to pause and reconnect with your body. The change in weather often brings a change in routine and with it, the perfect opportunity to reset your movement habits, rebuild strength, and restore balance.

At The Body Refinery, we see this seasonal transition as an opportunity to help you refocus on what your body truly needs: strength, alignment, and sustainable movement.

Time to Reset

After months of busy schedules, travel, or inconsistency, many people find their posture slipping and their bodies feeling tight or fatigued. This is where a mindful movement practice like Pilates becomes especially powerful.

Pilates focuses on controlled, intentional movement that strengthens the body from the inside out. It’s not just about exercise; it’s about improving how your body functions in everyday life.

The Benefits of Pilates

Whether you’re returning after the Easter Break or starting fresh, Pilates offers a range of proven benefits:

- Improved posture
  Long hours sitting at desks can lead to poor alignment and discomfort. Pilates helps correct this by strengthening postural muscles and promoting awareness of body positioning. Research in biomechanics shows that targeted core training can significantly improve spinal alignment.
- Deep core strength
  Pilates emphasises the activation of stabilising muscles, supporting the spine and enhancing overall strength. Studies on core stability link strong core muscles to better balance and reduced injury risk.
- Reduced aches and pains
  Gentle, controlled movements can relieve tension and support joint health. Pilates is often recommended in managing conditions like lower back pain, with evidence suggesting it can reduce discomfort and improve function.
- Long-term mobility and flexibility
  Consistent practice supports joint range of motion and helps maintain mobility as you age.

Start Fresh This April

If your routine has slipped, April is the perfect time to recommit. A seasonal reset doesn’t require drastic changes, just consistent, intentional movement.

At The Body Refinery, we offer small, personalised classes designed to ensure you get the most out of every session:

Studio Pilates classes
Maximum of 4 people for a highly personalised experience with focused guidance.
Reformer Pilates classes
Maximum of 9 participants, blending energy with individual attention. (Now with new Saturday sessions!)
Pilates-based Rehab classes
Maximum of 4 participants: taken by a physiotherapist, these classes are ideal for clients who have been recommended Clinical Pilates by their physio, as a means of rehabilitating injuries or chronic conditions.
Strength & Conditioning classes
Maximum of 6 participants: a gym-based circuit that’s ideal for building strength alongside your Pilates practice.
Functional Performance classes
Maximum of 4 participants: individual gym-based program.

Make This Season Count

By committing to regular movement now, you’ll carry the benefits into the months ahead – feeling stronger, more aligned, and more in control of your body.

If you’re ready for your autumn reset, the team at The Body Refinery is here to support you every step of the way.

Book your next class and stay consistent as we move into the cooler months.

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References

University of the Sunshine Coast: Research found that Pilates training can lead to improvements in core stability, supporting its role in strengthening deep stabilising muscles.
University of Canberra: Study published in the Journal of Fitness Research highlighting the benefits of Pilates for developing core strength and stability.
La Trobe University: Systematic review showing Pilates may improve core muscle activation and help manage lower back pain.
Charles Sturt University: Research defining Pilates as a mind-body exercise focused on posture, strength, flexibility, and movement control.

Pilates Association Australia: Industry insights highlighting the importance of core stability, posture, and neuromuscular control in effective Pilates practice.

The Body Refinery In General Fitness, Physiotherapy

The Secret to Living Longer, Stronger, and Healthier

strength training at The Body Refinery New Farm

When most people think about exercise, they picture jogging, cycling, or maybe a yoga class. But did you know that lifting weights or doing resistance exercises is one of the most powerful tools for your health? Strength training isn’t just for athletes or bodybuilders. It benefits people of all ages, from teenagers to grandparents, and the science is clear: the rewards far outweigh the risks. Here’s why making strength training a regular part of your routine can change your life – and the earlier in life you start, the better.

Stronger Muscles, Stronger You

As we age, we naturally lose muscle mass and strength — a process called sarcopenia. This is why getting up from the floor or carrying groceries can feel harder over time. The good news? Strength training slows this decline and can even reverse it. Regular weight training helps you:

Build and maintain muscle
Improve coordination and balance (helping prevent falls)
Stay independent for longer
Lower your risk of dementia and frailty

Even older adults see large improvements; some studies show people in their 60s and beyond can increase their strength by 2–5% just from consistent training. And you don’t need fancy equipment. Bodyweight exercises like squats, push-ups, and planks are a great place to start.

Impact (Loading) Protection

Worried about osteoporosis or fractures as you get older? Strength training is one of the best defences. Bones respond to load. When you lift weights, your body strengthens both your muscles and your bones. This is especially important for women after menopause, when bone density often declines rapidly. Resistance training not only improves bone strength in the hips and spine but also reduces the risk of fractures. And if you’re younger, it’s just as important. Building strong bones in your teens and 20s sets you up for healthier decades ahead.

Less Pain, More Movement

Experiencing back pain, arthritis, or sore knees? Strength training can help reduce pain. For example, people with chronic low back pain often find that strengthening their posterior chain (think glutes, hamstrings, and back muscles) reduces pain and disability, sometimes even more effectively than general exercise. Similarly, strengthening the quadriceps is considered one of the best treatments for knee arthritis. Far from being unsafe, loading the joints with the right exercises can improve long-term joint health. This is where trained professionals (physiotherapists, exercise physiologists, Pilates instructors) at The Body Refinery can help.

A Natural Mood Booster

Exercise is medicine and strength training is no exception. Research shows that it reduces symptoms of anxiety and depression, improves sleep quality, and boosts brain function during the day. It’s not just your body that gets stronger; your mind does too.

Living Longer (and Healthier)

Muscle isn’t just about strength; it’s a metabolic powerhouse. Strong muscles release protective proteins called myokines that reduce inflammation, support your immune system, and even help fight off chronic diseases like type 2 diabetes, heart disease, and cancer. Strength training can lower harmful cholesterol, reduce blood pressure, improve blood sugar control, and support recovery during cancer treatment. In short: more muscle = a longer, healthier life.

Better Brainpower

Want to stay sharp as you age? Strength training has been linked to better memory, focus, and overall brain health. Moderate, consistent resistance exercise seems especially effective for preventing cognitive decline. Pair it with aerobic exercise like walking or cycling, and you’ve got one of the most powerful brain-boosting combos out there.

Getting Started: Simple Tips

You don’t need to spend hours in the gym to see benefits. Here’s how to begin safely:

Start small: Bodyweight exercises (squats, lunges, push-ups) are perfect for beginners.
Aim for twice a week: Just 2–3 sessions can make a big difference.
Focus on big movements: Exercises that work multiple muscle groups (like squats or deadlifts) give you more bang for your buck.
Progress gradually: Increase weight, resistance bands, or reps slowly over time.
Listen to your body: Some muscle soreness is normal, but sharp pain isn’t.

Final Thoughts

Strength training isn’t just about looking good; it’s about living well. From stronger bones and muscles to better mental health, less pain, and a sharper mind, the evidence is overwhelming. Whether you’re 18 or 80, it’s never too late to start. Your future self will thank you for every squat, push, and lift you do today. So the next time you’re planning your workouts, don’t just think about cardio. Pick up some weights, grab a resistance band, or even just use your own body weight, and start building a stronger, healthier, and longer life.

At The Body Refinery, in our Studio in New Farm, we are a multidisciplinary practice, where your physiotherapist is able to collaborate with your Myotherapist, Exercise Physiologist, Pilates instructor or massage therapist to ensure a faster, more effective treatment and recovery from a range of conditions.

Written by Physiotherapist, Emmanuel

The Body Refinery In General Fitness, Pilates

What are the Benefits of Yoga For Women?

Yoga is a popular form of exercise that brings various health benefits for individuals without the usual strenuous movements involved in other workouts. Because of this, more people are starting to get into the practice of yoga. A study on the diversification of physical activities in Australia shares that yoga is among the top ten most practised forms of physical activity in the country. Further research indicates that the level of participation of US and Australian individuals in yoga are higher than in Tai Chi and Qigong, which are exercises that are similar to yoga.

Although yoga is undoubtedly beneficial for both men and women, there are some health issues that only or most women experience where yoga is advantageous. So, here are the three benefits of yoga for women:

Helps during pregnancy and labour

Because yoga focuses on breathing exercises and gentle stretching, it’s one of the physical activities that pregnant women can safely perform to remain active and healthy. As a matter of fact, the discipline of prenatal yoga is specifically designed for pregnant women. It allows expecting mothers to physically prepare themselves for childbirth by helping them increase their strength and flexibility. It can also guide first-time mothers in combating the anxieties related to pregnancy: prenatal yoga teaches women breathing exercises that can enable them to relax and stay positive once they go into labour.
Some of the best prenatal yoga poses for pregnant women are the standing side stretch and the wide-knee child’s pose. These alleviate back and stomach pain while improving flexibility. However, it’s important to note that even if most women practise prenatal yoga, it’s still best to consult with healthcare professionals before performing any physical activity during pregnancy.

Yoga classes the body refinery

Improves sleep quality

Studies on self-reported sleep quality revealed that women adults in Australia are more likely to experience suboptimal sleep, which is alarming because sleep quality is associated with other health conditions, such as obesity, cardiovascular diseases, and type 2 diabetes. Fortunately, yoga is proven to help individuals sleep better as well. In fact, one reason why people should start doing yoga is that it promotes better sleep efficiency and quality. You can experience these effects in as little as eight weeks if you practice yoga consistently. This is because the activity promotes deep and slowed breathing, which may induce people to sleep better. It also encourages individuals to be mindful of their present state, allowing them to forget any worries that may be affecting their slumber.

Some examples of yoga workouts for improved sleep include the standing forward bend and legs-up-the-wall pose. These can regulate breathing in preparation for sleeping. To further promote better sleep, consider keeping your bedroom dark and quiet and avoid consuming drinks with caffeine a few hours before bedtime.

Boosts heart health

Another health condition affecting individuals is cardiovascular disease. Indeed, a national health report on cardiovascular diseases in women finds that over half a million Australian women had one or more heart, stroke, and vascular disorders. Luckily, yoga can support women in boosting their heart health. Aside from alleviating stress, yoga encourages individuals to take deep and slow breathing exercises. Such exercises can decrease your heart rate and dilate your blood vessels to enhance your overall blood flow.

Some simple yoga routines for a healthy heart include the seated forward bend pose and the bridge pose. However, yoga should not be the sole prevention method for cardiovascular diseases. In our article on health checks last Women’s Health Week, we shared that women aged 45 and above should receive heart health checkups at least every two years. This is because you become more susceptible to such health issues as you age. That being said, while yoga is beneficial, consulting medical professionals are still necessary to help you reap the most benefits out of this relaxing yet effective activity.

Article contributed by Ruth Jentson for The Body Refinery

The Body Refinery In General Fitness

Cardio Fun Facts

On a treadmill, elliptical, or one of our numerous group fitness classes there are plenty of options to get your cardio fix.

If you enjoy it by all means “cardio on” but if you are skeptical here are some facts to help you understand how it is important to work its cardio and make your cardiovascular training more efficient and effective!

The Cardiovascular System

The cardiovascular system, also called the circulatory system, is a vast system that transports oxygen, nutrients, hormones, and metabolic products throughout the entire body. It includes the heart, arteries, veins, capillaries, and lymphatic system and has been estimated to be as long as 100,000 km. The average person has 4.7 to 5.7 liters of blood and the heart pumps this volume every minute at about 70 beats per minute, pumping around 7600 liters of blood a day at rest! The primary role of the cardiovascular system is to provide oxygen to your cells while removing carbon dioxide. As the heart pumps, its moves blood to the lungs where it picks up oxygen and continues back to the heart to be pumped back out to the rest of the body. The oxygen in the blood is taken up by your cells for energy while carbon dioxide produced by the cells is picked up and expelled through the lungs. The blood and cardiovascular system are also important in regulating body temperature and transporting the cells of your immune system around the body.

Understanding Cardio

There are 2 primary forms of cardiovascular training, aerobic and anaerobic. Aerobic means that the body is utilizing oxygen to produce energy whereas anaerobic does not. Typically, when the term “cardio” is used, this is referring to aerobic training. With aerobic training, the body primarily burns fats for energy. With anaerobic, the body primarily burns carbohydrates. This has led many people to believe that aerobic training is superior to anaerobic for fat loss. In reality, anaerobic training, especially high-intensity interval training (HIIT), has been shown to be superior for fat burning. This is because of a series of adaptations to higher-intensity exercise. The body responds by elevating its metabolism for up to 72 hours which means that it will continue to burn fat long after you stop exercising. Of course, there are benefits to both styles of training, and which one you focus on will depend on your specific goals.

Strengthens the Heart

With training, the heart becomes stronger and more able to pump blood throughout the body. This is one of the primary reasons why cardio training is so important. The heart is a muscle (one of the strongest and most resilient you have), and like other muscles in your body, it adapts to the training stimulus. The muscle cells of the heart, called cardiomyocytes, become larger to compensate for the increased demand placed on them. This is referred to as cardiac hypertrophy. This increase in size allows them to generate more force with each beat of the heart. The majority of this increase occurs around the left ventricle which is responsible for pushing blood throughout the body. The chambers of the heart also become slightly larger and more flexible, allowing more volume of blood for every pump. This increases what is called the Frank-Starling mechanism which utilizes the elastic ability of the heart to increase the amount of blood pumped. All of these adaptations make your heart healthier and improve overall health and performance as well as longevity.

Improves our Resting Heart Rate

The amount of times our heart beats while we are at rest is called our resting heart rate. A peculiar adaptation occurs with training where the resting heart rate actually lowers. This is called the athlete’s heart. Although this sounds bad at first glance, this is actually a very good thing. If the heart can beat less while still maintaining the same output, that means that it will save itself from tiring and degrading earlier in life. Imagine that the heart has a finite amount of beats in a lifetime, if you can make it beat less, then you can extend the duration that the heart can continue. On average, a person’s heart beats at about 70 beats per minute. Elite athletes have measured resting heart rates below 40! That means that the heart beats 30 fewer times in a minute than the average person. Imagine how many beats your heart is saving over your lifetime. This is possible because of the increase in the output of the heart, called stroke volume. It is also believed that there is an increase in your parasympathetic nervous system, known as the rest and digest stimulation, which helps us relax and lowers our heart rate.

Improves Blood Pressure

Cardio training can reduce and normalize blood pressure which is especially important for people with hypertension (high blood pressure). Many people today suffer from this condition and it’s likely you or someone you know has it. This occurs through a variety of mechanisms. For starters, exercise stimulates an increase in blood flow in the peripheries by utilizing the muscles to create a pumping action for the veins. This mobilizes blood and helps open up the vessels that may be closed and prevent circulation. Another amazing mechanism is something called angiogenesis. This is the production of brand-new capillaries, the small vessels that transport nutrients to and from the cells. With more capillaries, we increase the available volume for blood which lowers the overall pressure in the circulatory system. Lastly, another benefit of cardio training is a temporary reduction in blood pressure post-exercise which can last up to 12 hours. All of these positive adaptations help increase health and performance and also help prevent future cardiovascular disease.

Improves Cellular Function OR Increases Red Blood Cells and Mitochondria

Nearly all our cells are reliant on oxygen to produce the required energy necessary for them to survive and maintain their function. This oxygen is transported through the body in our red blood cells (RBC’s), the primary component of the blood. Training increases the synthesis of RBC’s, meaning that we can now transport more oxygen to our cells which greatly improves our health and function. The body does this through a process called hematopoiesis, where signals from training induce the synthesis of more cells from the bone marrow. Along with the increase in RBC’s, training also stimulates the growth of more mitochondria. These are the powerhouses of the cells which produce energy from oxygen. Mitochondria heavily utilize fat as energy, and increasing the number of mitochondria means we also increase our ability to burn fat.

Makes You Feel Good!

Many people who are avid runners often talk about getting a “runner high”. A feeling of energy, exuberance, and even happiness. Aerobic exercise and exercise in general cause the body to release various hormones as a response to the activity. Two of these hormones, serotonin, and dopamine, promote a feeling of happiness and pleasure. Some people get such a flush of these hormones that they experience these profound moments mid-exercise. In the long term, the more we exercise, the more we reinforce these hormone pathways. It’s no coincidence that people who are active and fit are often happy, glowing and full of energy. These psychological benefits don’t only stop with feeling pleasure and happiness, aerobic exercise also improves our brain health. Exercise has been shown to be neuroprotective, meaning that it helps prevent neurological degeneration and disease as we age. It also improves the brain’s ability to critically think and problem-solve, so if you’re keen to keep your wits, it’s important to maintain your exercise!

Strengthens the Lungs and Bones

Beyond the cardiovascular system, cardio training also shows great benefits to other aspects of our body. The respiratory system, which comprises the lungs, is intimately linked with the cardiovascular system. As we exercise, aerobically or anaerobically, our demand for oxygen and nutrients increases as well as our demand to breathe out carbon dioxide. This is compensated for by the respiratory system increasing how much we breathe in and how many breaths we take. As intensity increases, so does our breathing. This trains the muscles that are responsible for respiration, increasing the function of our breathing. Outside the respiratory system, aerobic exercise like jogging or running and anaerobic exercise that taxes muscles is also excellent for improving bone density. The repetitive forces placed on the bones from small impacts and muscle pulling causes them to adapt and form harder denser bones. This helps protect against osteoporosis and fractures with aging.

At The Body Refinery, we have a number of services and Health Professionals that can assist you in improving your cardio and general fitness endeavors. These services include Physiotherapy, Exercise Physiology, Fitness and Pilates.

Our Pilates services are run by highly skilled and trained Pilates instructors who can tailor a program to suit your needs.

Our Physiotherapists also work with athletes in our Clinical Strength classes and our Exercise Physiologists will help you reach your goal through their Strength and Conditioning classes.

Or you can join our online Platform where our Instructors have added more than 120 workout classes including cardio and Hiit classes. Visit www.thebodyrefineryonline.com and join our online community.

Please call our friendly reception team today at 3358 3915 to discuss how we can help you!

The Body Refinery In Exercise Physiology, General Fitness, Physiotherapy, Pilates

Cardiovascular Disease

Cardiovascular Disease (CVD) is the number one killer for Australians, yet most of these deaths are preventable. Cardiovascular disease accounts for 27% of deaths in Australia. Around 1.2 million Australians have 1 or more heart or vascular conditions. CVD is an umbrella term for conditions that effect the heart and blood vessels.

Atherosclerosis is the main contributor to CVD. It is characterised by a chronic inflammatory response within tissues resulting in plaque forming on the intima layer of the arteries. Consequently, resulting in thicker vessel walls and a reduced lumen area. This is an underlying contributor to CVD because less blood can flow through the vessels and more strain is put on the heart.

The most common forms of CVD are;

Heart attack –Acute myocardial infarction, also known as a heart attack, is a life-threatening condition that occurs when blood flow to the heart muscle is abruptly cut off, causing tissue damage. This is usually the result of occlusion in one or more of the coronary arteries. A blockage can develop due to a build-up of plaque, a substance mostly made of fat, cholesterol, and cellular waste products or due to a sudden blood clot that forms on the blockage.

Stroke – The most common type of stroke is ischemic stroke. This happens when plaque or a blood clot blocks blood flow to an artery in or on the brain. Haemorrhagic stroke is less common. This happens when a blood vessel breaks open and leaks blood into the brain. A transient ischemic attack (TIA) is similar to an ischemic stroke, but the blood clot breaks up after a short time, usually before there is long-term damage.

High blood pressure> – Consistently high BP in arteries that increases the development of atherosclerotic plaque due to the increases demand on lumen walls. Hypertension = 140/90, risk factor for cardiovascular disease due to the increased myocardial demand.

Chronic heart failure: heart is unable to pump blood at a rate that is adequate for the metabolising tissue. Low stroke volume = low ejection fracture and consequently less oxygen getting to the muscles. Guidelines for the prevention, detection and management of chronic heart failure in Australia include “Participating in regular physical activity” as the number one priority for management and prevention.

Atrial Fibrillation: disorganised atrial electrical activity – rapid and irregular ventricular depolarisations. Often associated with heart failure.

Risk factors – non-modifiable and modifiable

There are risk factors that can’t be changed (sex, age, and family history), but most risk factors of CVD are modifiable. These include high cholesterol (>5.5mmol/L), obesity (<24.9 BMI), smoking, high blood pressure, alcohol use (over 2 standard drinks p/d), sedentary lifestyle (>150m p/w), stress and depression.

Exercise Benefits

Exercise has a favourable effect on many of the established risk factors of CVD, such as weight reduction, cholesterol reduction, increase mental health and decrease blood pressure.

Exercise Sports Science Australia (ESSA) the governing body of Exercise Physiology says that people need 150 minutes of moderate activity per week to decrease blood pressure and maintain healthy cardiac function.

Exercise benefits for cardiac and circulation – exercise increases stroke volume, increases diastolic, decreases Hr, increase myocardial perfusion (more oxygen for the muscles), lower resting levels of catecholamine, potential increases in ejection fraction, increased peripheral vasodilation. In layman’s terms – it improved exercise tolerance, vo2 peak and peripheral blood flow.

Exercise benefits for skeletal muscle – increase mitochondrial number and density, increases capillary, increases muscle fibre size and bulk, increases type 1 muscle fibres, increases oxidative enzymes, and delays anaerobic metabolism. Layman’s terms – Improved oxygen extraction, muscle strength and endurance.

Exercise benefits ventilation and others – reduced shortness of breath and perceived exertion scores, decreased oxygen demands at submaximal workloads, improved quality of life, sleep quality, mental health, and increase/maintain bone density.

Exercise Prescription

Aerobic – 11-13 RPE. Requires supervision and monitoring of HR and BP (but using RPE). 8-10 minute warm-up to reduce adverse cardiovascular effects including ST segment depression, arrhythmias, and transient LV function, increase blood flow & skeletal muscle perfusion, reduce muscle viscosity, and reduce injury risk. 8-10 minute cool down to reduce venous pooling, dizziness and post-exercise hypotension. 5 days per week.

Resistance – requires supervision, avoid Valsalva manoeuvre (as it raises blood pressure), 12-20 reps at low intensity, including 8-10 exercises. Progress intensity and reduce reps to 8-12 after 6-8 weeks of training. Heavy weightlifting of intensive and isometric nature should be avoided as it causes further increase in blood pressure. Often this can be an advertisement as most people with these conditions will be overweight and would like to hear that it would be “easy” to start off with.

Bottom line is to get exercising!!

We have a range of options here at The Body Refinery, talk to our friendly front desk.

The Body Refinery In General Fitness, Wellness / Nutrition, Women's Health

Women’s Health Week: Day 2 – Menopause matters

Perimenopause is the lead-up to a woman’s final menstrual period, the menopause. Perimenopause usually happens between 40 – 45 years of age.

Menopause is a woman’s final menstrual period. Most women reach menopause between 45 and 55 years of age – the average age of menopause for women in Australia is 51 – 52 years.

Both perimenopause and menopause are a part of normal and healthy ageing.

Due to changes in the levels of oestrogen and progesterone hormones, women may experience the following symptoms:

hot flushes or night sweats
joint and muscle aches and pains
vaginal dryness and pain during sexual intercourse
mood swings, which may include low mood, anxiety or irritability
sleep disturbance, including insomnia
crawling or itchy skin
headaches
lower libido
forgetfulness
weight gain, especially in the tummy region

It is recommended that you maintain a healthy and physically active lifestyle to support your body during these changes. It is also important to look after your emotional health.

See your GP if you are troubled by less regular periods, have symptoms of menopause that interfere with daily life, or have any symptoms of depression or anxiety.

Our team of Women’s Health Physiotherapists and Exercise Physiologists are here to support you and can help you to manage some of the symptoms of menopause.
For more information: https://www.jeanhailes.org.au/health-a-z/menopause

The Body Refinery In General Fitness, Wellness / Nutrition, Women's Health

Women’s Health Week: Day 1 Check me out – Health checks for women

Regular health checks can help with the early detection of illness or disease.

Here is a quick guide to what health checks you need and when:

Cervical screening test: This has replaced the Pap smear as the standard screening test to detect cervical cancer. Every five years from age 25 to 74. Screening starts two years after you were first sexually active.
Breast health: Early detection of breast cancer increases the chances of treatment success. It is important to conduct a monthly self-examination. Get to know the normal look and feel of your breasts and speak to your GP if you notice any unusual changes. A breast cancer screening mammogram should be performed every two years from age 50 to 74. Women with a higher risk or family history of breast cancer may need to screen earlier / more often.
Bone health: Once a year from age 45 or post-menopause. Depending on bone health and risk of fracture or osteoporosis, your GP may suggest a bone density scan (DEXA) every two years.
Heart health check: At least every two years from age 45 (age 35 for Aboriginal and Torres Strait Islander women).
Blood pressure check: Every two years from age 18, or more often if at increased risk.
Cholesterol check: Every five years from age 45 (age 35 for Aboriginal or Torres Strait Islander women), or earlier / more frequently depending on family history and personal risk factors.
Bowel cancer screening: Bowel cancer is common, and if detected early has a good recovery rate. A test is recommended every two years from age 50. This can be done at home with an easy-to-use self-test kit. Women at higher risk may need to screen more often and with other tests.
STI screening: for sexually active women of all ages, speak to your GP about how often to screen for sexually transmissible infections (STIs). Women under 30 may need screening at least once a year.
Mental and emotional health: If you are experiencing symptoms such as intense sadness, irritability, fatigue, anxiety; have had changes to your eating or sleeping habits; or have any other mental health concerns, speak to your GP as soon as you can.

Women’s Health Week is a reminder to make your physical and emotional health and well-being a priority. If your health checks are not up to date, make an appointment to see your GP today.

For more information:
https://www.womenshealthweek.com.au/the-week/
https://www.jeanhailes.org.au/health-a-z

The Body Refinery In General Fitness, Physiotherapy

Returning to running post natal – how do I know if I am ready?

I am postnatal and want to start running. How do I know if I am ready?

Running is a popular form of exercise for mums. You can do a quick 30-minute workout for free, work up a sweat and even take bub along once they are old enough. So it’s understandable that many new mums are keen to get back into running after having a baby.

However, because running is a high impact activity, there are some important things to consider first. When your foot hits the ground, there is a force called a “ground reaction force” that comes up through the lower limb, some of which is transmitted to the pelvic floor. In anticipation of this force, your pelvic floor will automatically activate just before your foot hits the ground to support your pelvic organs and prevent leaking.

Ground reaction forces are reported to be 1.6 and 2.5 times your body weight when running. In the postnatal period, your pelvic floor is weaker and slower to contract, making it less able to provide support and maintain continence while running. This means that if you return to running too soon before your body is ready, it can lead to pelvic floor issues such as prolapse and incontinence as well as musculoskeletal pain.

I have had my 6 weeks check-up with my GP / obstetrician, so doesn’t that mean I can start running?

No – and there are a couple of reasons for this.

You should be at least 3 months postnatal before considering returning to running to allow enough time for the pelvic floor and abdominal muscles to heal.
The 6-week postnatal checkup is only about 30 minutes long. In that time, your doctor has a lot to cover and often doesn’t have the time or the specialised training to clear you to return to running.

That is why it is recommended that, in addition to seeing your GP or obstetrician, you also see a women’s health physiotherapist who specialises in pelvic floor assessments.

I had a C-section, so shouldn’t my pelvic floor be fine if I return to running?

No – before the birth, your body doesn’t know that you are going to have a caesarean, so it will undergo many changes during pregnancy in preparation for birth. For example, there is a gap in your pelvic floor muscles known as the levator hiatus where the urethra, vagina and anal canal pass through. The levator hiatus area widens during pregnancy and takes 4-12 months postnatal to recover, rarely returning to its prenatal size. Although the levator hiatus doesn’t increase significantly as it does after vaginal birth, it will still be wider post caesarean than what it was before pregnancy. If you run with a wider levator hiatus, there is less support for the pelvic organs, predisposing to leaking and prolapse.

After a caesarean, there is also abdominal wound healing to consider. Studies have shown abdominal fascia has only regained 51%-59% of its strength by 6-weeks post caesarean section and 73%-93% of its strength at 6-7 months postnatal.

For these reasons, it is recommended you have an assessment with a women’s health physiotherapist if you wish to return to running, regardless of whether you had a vaginal or caesarean birth.

What is involved in a women’s health postnatal running assessment?

In the assessment, your women’s health physiotherapist will take a subjective history and identify any risk factors for returning to running. They will then perform an objective examination to check your abdominal function, lower limb strength and how your body copes with load and impact among other things. With your consent, they will also perform an internal examination to check your pelvic floor function and pelvic organ support.

Based on the assessment, your women’s health physiotherapist will prescribe an individualised exercise program to prepare you for running. This may involve exercises to strengthen your pelvic floor and lower limb muscles as well as re-training your pelvic floor to work reflexively like it does when running.

How long does it take to return to running?

Everybody is different. Some women are ready to return to running at 3 months postnatal, for others it may take up to a year before they are ready. Once you have been cleared to run, your women’s health physiotherapist will also be able to guide your return to running in a gradual way. This will reduce your risk of pelvic floor and musculoskeletal injury and ensure you get the best results from your running. Your women’s health physiotherapist can also recommend other forms of exercise that are best suited to your specific circumstances.

To book your postnatal running assessment with one of our women’s health physiotherapists please call 3358 3915 or visit our website.

General Fitness