Load management and managing this during the COVID-19 pandemic.

We are all feeling the change and having to learn how to adapt during this tough time. Our regular routines have been impacted, which means we’re having to seek other alternatives to maintain the things that are most important to us and the essential activities we enjoy.

Maintaining a regular exercise routine

This can include maintaining a formal exercise routine. We all know that exercise has many health benefits, and now more than ever it is important to maintain this as best we can.  Obviously access to gym facilities, and even the most basic of physical leisure activities are limited. Simple pleasures like going for a walk in the park or along the beach are restricted to only an hour (soon to be two) outside and within a 5km radius of our homes which can cut back our options. This results in a decrease in the amount of physical activity we do on a weekly basis. When we reduce the volume, intensity or frequency, we are exposed to an increased risk of injury.  The longer the break from exercise and the reduction in exercise intensity, the longer it takes to return to the previous level. The solution? Find an activity you love doing. Simple pleasures like walking around a picturesq block in a street nearby or to a park that’s close to your home, try a yoga or pilates class  (there are so many great options available online), gardening, play with your children or pets or our personal favourite, an online Telehealth appointment with MD Health!

How to fit in and plan for exercise without overloading ourselves

To avoid any potential issues, effective planning is essential to the management of a periodised training plan. An effective plan needs to have key training variables that will impact the maintenance of your optimal physical routine. Variety is key and incorporating a mixture of lower and higher intensity activities and exercise is best. This can however have the opposite effect when we tend to overload ourselves by doing too much of the same thing (generally vigorous intensity exercise). This is where we need to find a happy medium to maintain our physical needs, especially if we have certain pathologies like knee pain, arthritis, lower back pain etc. When managing our pre-existing pathologies, we often rely on the relationship we think to exist between signs and symptoms and disease diagnosis. In theory when managing our pathology, the signs and symptoms of this should decrease.  However, it is important to keep in mind that this model does not always fit for everyone. People dealing with chronic pathologies often have fluctuating symptoms related to exacerbations and remissions and the lack of an identifiable ‘cure’.

Self – efficacy or the belief in yourself in executing a good regular exercise routine is a major influence in determining a person’s physical function. Exercise provides an important venue for addressing not only factors such as balance and pain, but also the psychosocial domain of self- efficacy as therapists support people with any chronic condition in making gains in function. If you ever experience a minor setback during your journey, remember – it is okay!

How we can help you maintain a good regular exercise routine at MD Health

Practitioners here at MD Health are here to help with not only the physical aspects of your diagnosis, but the psychological also. We are here to offer a boost of motivation to keep you on track of your journey, whether we can provide with reassurance or clarification – or simply just to listen – we are here to support you. As we are currently limited to who we can see in clinic at MD Health due to stage 4 restrictions, please know we are here to assist you in any way possible remotely! We can still assist you with online TeleHealth sessions or a home exercise program. Understandably, it may not be the same intensity to using our Reformer machines, however you might be surprised by what you can achieve with minimal equipment from home. Plus some exercise is better than no exercise! If you wish to seek advice on creating a formal exercise program to manage your week independently, our staff will be more than happy to assist you to manage your pathologies and maintenance of your general well-being. We are in this together – apart but together. Keep up the work you are doing to take care of yourselves, we are here for you all!

Contact us on admin@mdheath.com.au or call us on 03 9857 0644 or 03 9842 6696 to book your next appointment or book online here.

 

Want to know more?

If you would like more information or have any questions about load management and maintaing a good exercise routine in lockdown please comment below!

Or are you a new client and would like to book for a FREE full body assessment with one of our Physiotherapists or Exercise Physiologists? Book online, call us on 03 9857 0644 (Kew East), 03 9842 6696 (Doncaster East) or send us an email at admin@mdhealth.com.au

Author: Andrea Matias

Andrea obtains a Bachelors in Exercise & Sport Science & a Masters in Clinical Exercise Science & Rehabilitation. She also has recently completed her Diploma in Clinical Pilates. She has an interest in treating musculoskeletal conditions (especially lower back pain and specific diagnosis in hips). With her previous personal training experience, Andrea inspires to take her clients on journey moving from the rehabilitative phase, to progressing them to a more formal strength and conditioning program to restore optimal function. Beyond her role as an AEP, she is a 5th Dan Black Belt in Taekwondo, competing at an international level having won several titles for Australia.

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