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Media Release

January 18 2008

Get on your bike – but plan for it

Support for fitness training can make the differenceHealth and fitness experts at UniSA are warning there are pitfalls to rushing headlong into exercise without getting your body prepared.

UniSA graduate in human movement and manager of UniSA’s Health and Fitness Centre, Andrew Hassam says while the overriding message for all Australians is that as a nation we need to get active, on an individual level, if people rush into exercise after years of inactivity they can run a real risk of injury.

“You often see it around this time of year – getting fit is a new year’s resolution, we have a big inspiring sporting event like the Tour Down Under, the weather is pleasant – so people rush out buy a bike and decide to ride 50 km the first time out,” Hassam says.

“The next day they pull up sore and sorry and the incentive to get fit flies right out the window.”

Hassam says people who really want to improve their longer term health outcomes and well being need to take a planned approach to fitness.

“If its been years since you have done any form of exercise you need to start small – you can start with an exercise bike or ride around the block a few times, then to the shops and build up from 5km rides to 10km before you tackle a long ride,” he says.

“Older people need to remember that their health may have changed over the years and they should probably have a check up with their local GP before they start a new exercise program. You can’t expect to perform at the same levels you did in your 20s, especially if you haven’t exercised much since then.

“A good gym, like the UniSA gymnasium can design exercise programs to match your level of fitness, so that the training you are doing is designed to gently raise fitness levels.

“Motivation is vital in maintaining an exercise regime. Injury and excessive aches or pains will burst the exercise bubble for most people, so you want to put strategies in place to avoid injury and get the support you need to stay on track.”

UniSA physiotherapists Dianne Wilson and Dr Mary Magarey agree that a planned exercise regime can help improve both physical and mental health for all sorts of people.


“The latest report from Australian Physiotherapy Association shows that there’s an increasing amount of evidence that exercise that stimulates the cardiovascular system, reduces the risk of all cardiovascular conditions and coronary heart disease, as well as reducing the risk of obesity, high blood pressure, type 2 diabetes, breast and colon cancer,” Dr Magarey says.

“Exercise promotes bone and muscle strength and helps keep our reflexes in good working order, reducing the risk of falls and providing some protection against the negative effects of ageing.

“The research also shows the positive effect of exercise in the management of depression and people who exercise regularly will tell you exercise improves their mood and sense of mental wellbeing.

“In view of the rising costs of health care, evidence that exercises prescribed by a health professional can be more effective (and cheaper) than medication or surgery in some instances, especially for conditions such as chronic low back and neck pain, there is a powerful message for health care providers and the public alike – regular exercise should be a part of everyone’s life.”


Physiotherapy lecturer Diane Wilson says people wanting to recommence exercise after a long break, or those who have developed medical and or musculoskeletal problems should take the time to seek an assessment from a skilled practitioner to guide them back into a healthy exercise path.

“Issues such as cardio-respiratory disease, osteoporosis, osteo-arthritis, back and neck pain are not a reason to forego all exercise but these issues need to be addressed specifically when considering the aims of an individual exercise program,” Wilson says.

“Physiotherapists are ideally placed to provide this exercise prescription as they are trained in the assessment and management of movement disorders as well as having an extensive knowledge of exercise regimes and dosages.

“And they have the skills and expertise to help overcome barriers that might be faced by an individual with a pre-existing condition.

“There really is no doubt that regular exercise is invaluable – but people who do have health problems sometimes feel it is not for them. It is recommended that people with a pre-existing condition or injury are assessed and guided back into a healthy exercise pathway and with that support it should be something they can stick with.”
 

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