It is Christmas again and we are all frantically running about doing STUFF and buying STUFF!  What is this craziness all about?

We should all take stock and re-evaluate the true meaning of Christmas and ask ourselves why we go into agreement with this mad capitalism!

What are the most important things in our lives? It is really all about LOVE and those in our lives who represent LOVE for us.  It might be your pet, a sibling, a best friend, a son, a daughter, or your parent. We can all find it in our hearts to recognize at least someone whom we love.

So all you need to do this Christmas season is to tell your loved one how much you love him / her.
It shouldn’t become a burden and it shouldn’t be a liability for you financially!  

Love is what makes us who we are and connects us to fellow human beings around us.

It is an emotion of strong affection and personal attachment. In a philosophical context, love is a virtue representing all of human kindness, compassion, and affection and "the unselfish loyal and benevolent concern for the good of another”.

As human beings, we all feel this emotion but often don’t acknowledge it. Please acknowledge this feeling as you go into the festive season and maybe try to reach out beyond the borders of your friendships and your family.

The world is full of people who need LOVE and if you have it to give, then become a giver.
You have nothing to lose---only an emotion!

Happy Christmas to you all and spread the word that we human beings are all in need of LOVE and we all have the ability to give LOVE. We just have to do it!

 All the best

ALI

We are happy to announce that we moving forwards, at quite a pace with our Actively Ageing program in response to the thousands of participants around Australia and their Actively Ageing Physios. Our Actively Ageing Physiotherapists are all (or soon to be ‘all’) qualified  Health Coaches as well as Clinical Physiotherapists.

The Health Coaching qualification gives our physios the skills required to help our over 50’s clients to achieve their desired health outcomes in as smooth a way as possible.

The 10-step framework of the Health Coaching Australia Model of Health Change allows practitioners to assist clients to identify and prioritise their health changes, increase their motivation, make appropriate decisions and increase their self-efficacy to engage in sustainable health behaviour change.

These 10 steps represent ten different points in a health consultation when barriers to change can commonly emerge for a client or for a clinician who is attempting to facilitate change. Each step also provides guidance regarding brief techniques that can be used firstly to check for these potential barriers and secondly to address them.

The HCA 10 Steps help practitioners to systematically consider and work with the client’s readiness, importance, confidence and knowledge in relation to taking the required actions to better manage their health.

Different health behaviour change processes and techniques are recommended for the clinician to apply according to the client in question. For example, a different approach would be recommended for a client who didn’t think it was personally important to take action on a particular health issue versus a client who did.

We have restructured our Actively Ageing Course for our clients to work better with the Health Coaching Australia model and also with the Enhanced Primary Care Program through Medicare Australia. The requirement for a referral to an allied health practitioner is that you have a chronic health condition and are under the care of a specialist for this condition.

We have reduced the number of attendances at the Actively Ageing Course to 5, including the Initial Assessment. A client can receive a referral from the GP for 5 EPC sessions.  This makes it very affordable for the client. The course is still structured around the Actively Ageing ‘Kit’, which will be provided by your physio at your Initial Assessment.

The course now consists of 1 x initial Assessment and 4 Education / Exercise Sessions, each taking a little over an hour. You will do it in a small group setting in your physio’s clinic. By the time you graduate (in 2 weeks), you will already be on the path to better health and be equipped with the knowledge and techniques required to achieve those health outcomes. Your journey through life will then be a whole lot better for you and your family!

We also have a plethora of Mini Courses, which we offer to all of our clients. They cover an extensive list of chronic diseases as well as lifestyle issues. Check our website for more information about the topics covered. For these, you will need to see the physio 3 times to include 1 x Initial Assessment followed by 2 x education / exercises sessions.

Ask your Physio about the Actively Ageing Program and also, if you have a chronic disease of any sort, chat to your GP about an EPC referral for the physiotherapy sessions.

One of the most worrying ageing phenomena for many men and particularly for many women is the dreaded Dowager’s Hump!

Although it literally pertains to a female, it is a common complaint of men as well as women and is defined as an abnormal outward curvature of the vertebrae of the upper back. Compression of the front portion of the involved vertebrae leads to forward bending of the spine and creates a hump in the upper back.

The Dowager's Hump is largely due to Osteoporotic changes in the thoracic spine. It is due to osteoporotic changes in the vertebral bodies of the spinal column and like most Osteoporotic changes, it is often preventable.

Preventing Osteoporosis is a lifelong activity. Exercise and calcium intake during childhood and the years after puberty until the age of 35 are most critical in achieving the maximum amount of bone density for an individual. After this age, it is imperative that daily exercise is maintained and your diet is full of the minerals required for healthy bone nourishment.

Preventing postural deformity is also a lifelong activity but we don’t usually give it much thought until we show some signs of deformity. Then we are often shocked into action!

If you are just noticing that you have signs of a Dowager’s Hump then you will have to act immediately to reverse some of the structural changes, which, once they start, tend to escalate as you move further into your middle / older age.

Poor Posture is ageing and the Dowager’s Hump tends to be one of the most ageing signs of the state of a person’s spine. It indicates weakness, stiffness and discomfort. The good news is that you can improve this physical state but you have to be sensible in your approach as your spinal health is crucial to your overall well-being.

It doesn’t make sense to try lots of quick fixes or other things which are going to give you false hope and that can’t possibly work while your posture just gets worse and worse. How many times have you changed your chair; changed your workstation; changed your mattress; or had regular, frequent spinal massages and adjustments? You have probably tried many things but your back and neck still hurt; you can’t turn your head as much as you used to be able to; and your ‘Hump’ doesn’t change!

Don’t keep wasting your time on trying different things just because you want to avoid exercise at all costs. You actually haven’t got time to lose, as time seriously becomes your enemy as far as Osteoporosis is concerned. You have to take control and not to rely on any other seemingly easier remedy.

It really is very simple. You’re going to have to exercise. Exercise is the only remedy and it has to be consistent and very specific for you. You will have to make it a sustainable ritual for it to become the key to your success.

The exercises need to be specifically prescribed for you and they have to be at least, moderately, enjoyable for you.

Your physio will give you a set of Spine Strengthening and Mobilizing exercises which you ideally need to do daily. They won’t take long to do and you can make your choice as to what format your exercises should take. For example, you might want to do them in the form of pure Calisthenics, Yoga, Gym exercises, Pilates, Swimming, or even Dancing. Make it your ritual, which you undertake for the sole purpose of improving your health and therefore your future. Make the exercises your spinal therapy sessions. (Please note that there are some exercises, which could be very harmful to you, especially if you have Osteoporosis and are not aware of it.)

They will make all the difference to your forward head posture and your rounded shoulders both of which contribute to your ‘Hump.’ You will learn to breathe more efficiently and in so doing, mobilize your ribcage, which in turn, mobilizes your spine---freeing up the vertebrae in your upper back and neck! Your spine will become so strong that you are constantly straightening your posture.

Some muscles will need to be toned and tightened up while others will need to be lengthened. Your vertebrae will need to be realigned and mobilized and you will need to learn how to breathe correctly whilst holding an optimal posture. It isn’t something, which many people are able to do without the professional guidance of their physiotherapist, nor without the support of their physiotherapist. It will not be an expensive exercise for you but any investment in your spine has to be worth it!

Contact your nearest Actively Ageing Physiotherapist (on the website) for advice and help with your posture. We are running Posture Clinics throughout the year where you attend in a small group to have your posture assessed and then modified with a specific exercise regime prescribed for you. It is usual practice to attend two or three times for the assessment and follow up education/exercise prescription sessions. You will learn why you need to improve your posture and more importantly, how you can do it.  Come along with a friend or family member and see how enjoyable your physio can make exercise and learning for you as you improve your spinal health. (Health Fund Rebates Apply)

Make your posture your private obsession! Think about how you are holding your spine at all times and keep auto correcting and
ask your physio for help as to hold your ‘core’ strong at the same time.

Before you get out of bed in the morning, arch your back as you stretch your arms and legs out ---- like a cat stretching. It will prime your spine for the day!

We should all make our spine health a number one priority! Once pain gets a hold in our backs or necks, we then start to appreciate how great it was not to have pain and it can be very difficult to go back to a completely pain free state. Back and neck pain problems are so prevalent that it seems everyone has experienced one or both at least some time during their lives. It is possible to have a pain free spine but it takes dedicated time and work from you and it takes a certain amount of patience.

Research suggests that many spine problems are preventable because they result from poor posture, poor body mechanics and a lack of exercise to keep the spine strong and flexible. Most of us sit for a lot of the day and don't move our spines through a full available range of movement from one day to the next. This lack of movement, combined with abnormal stresses over time, leads to structural changes in the spine, including degeneration of your discs and joints, lengthening or shortening of the supportive ligaments and muscles in your vertebral column, and wear and tear of cartilage between your vertebrae. All of these structural changes can lead to pain and a worsening of your posture.

The good news is that there are many things that you can do each day to minimize or alleviate current spinal pain and prevent future deterioration from occurring. You should think of your spine, as a wonderfully designed mechanical structure, which needs regular care and maintenance to keep it functioning properly and efficiently. This care should be daily care and should be specific!

We need to focus on our spines to optimize the overall health of our bodies as it literally is the 'backbone' of our bodies and without strength in it, we would not be able to function. It is great because once you start to concentrate on strengthening your spine, your posture will improve; your breathing will improve; you'll feel more positive; and you will start to use your spine correctly in everything you do. You will move well --- with poise --- and you will be more inclined to want to be more active. The benefits will continue to flow from there!

We all want to 'turn back the clock' and have that wonderfully flexible spine we had as youngsters ---the one we didn't appreciate at the time! Well, it really isn't too late to reverse some of the damage done and it definitely isn't too late to prevent further damage.

I suggest that you dedicate time everyday to working solely on your spine as YOUR THERAPY! Choose whatever discipline of exercise works for you and be strict with yourself about your exercise routine. Answer to yourself, knowing that it is YOU who will be reaping the benefits from this ritual. And likewise, YOU will suffer if you don't make the commitment. Record your exercise sessions in a diary or on a calendar and check that you are being diligent. Progress your exercises as you make improvements and reward yourself with something special when you notice improvements.

For signs of improvement in your spine health, you should be looking for:

1. Ability to bend over to pick something off the floor --- without pain
2. Ability to get in and out of the car without pain
3. Improved posture
4. Toned buttocks
5. Tighter 'core'
6. Controlled breathing
7. Happier disposition
8. Ability to move in bed without pain
9. Look taller!

Consider your spine to be the barometer of your health as you age. Be aware that if you don't put some attention onto it now and become a little obsessed by it --- it will definitely continue to deteriorate. So what have you got to lose? In all of the Actively Ageing DVD's you can learn specific spinal exercises, which are very easy to do, and how to set the correct posture for sitting, standing and moving. Make the commitment to yourself today before another day of spinal deterioration goes by!

Hoist the Hills Hoist up a notch or two to add some stretch to your whole body as you hang out the washing. There should ne no excuse why men can’t help with this chore!

Exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body. Exercise is utilized to improve health, maintain fitness and is important as a means of physical rehabilitation.

As we all know, exercise is useful in preventing or treating coronary heart disease, osteoporosis, weakness, diabetes, obesity, and depression. It can be in the form of stretching, toning and aerobic exercise.

• Stretching your joints through their full range of motion is one aspect of exercise important for increasing or maintaining good joint function.
• Strengthening exercises provide appropriate resistance to your muscles to increase endurance and strength.
• Aerobic exercises are individualized to improve your cardiovascular system.

 A well-balanced exercise program can improve general health, build endurance, and delay many of the effects of ageing. Exercise will not only improve your physical health, it will also enhance your emotional well-being.

I find it helpful to think of exercise in a different way from the way you are probably currently think about it. I classify exercise as either incidental or intentional.

• Intentional exercise is what we do deliberately, a formal session such as a gym class or going for a walk.
• Incidental exercise is the exercise we get during daily activities and can be done in little bite-size chunks throughout the day. It should form the foundation of your total daily activity and can be the difference between being overweight and unfit and healthy. Engaging in more incidental activity will boost your daily energy expenditure and improve your metabolism.

If you are currently doing no exercise at all, focusing on your incidental exercise is a great place to begin! This may mean changing some of your lifestyle habits and incorporating these new habits into your daily routine.
You’ll be amazed at how easily you can clock up some exercise points in the ease and comfort of your daily life. Exercise doesn’t take as long as you think and it can be squeezed into your routine.
It is a fact that:

• Every stretch of your joints will improve your overall flexibility;

• Every extra contraction of your muscles will contribute to the improvement of your overall muscle tone;

• Every time you challenge your heart and lungs they will make a small adaptation for the better; and

• Your posture will improve ‘out of sight’ as you focus on increasing your activity levels.

Here are 10 different ways for you to embrace incidental exercise and feel better for it:

Purchase a pedometer
Wear it each day for a week to give you feedback on your activity levels. Aim to increase the total number of steps taken by 10 % each week. You should be aiming for somewhere between 5,000 and 10,000 steps per day, depending on your current health and fitness status.

Phone calls
When speaking on your mobile or cordless phone at home, don’t just plonk yourself into a chair. Walk around with intention or do some specific leg exercises.

Walk while catching up with friends.
Instead of catching up with your friends at a local café, grab a takeaway coffee or tea and then head out for a 10 to 20 minute walk while you have a good chat.

Park Away from the Store
Park further away from the grocery store at your shopping centre when doing your weekly food shop to ensure you walk further with your heavy trolley. Just ensure the car park is safe.

Multi-task
Leave some hand weights or resistance band in the lounge for easy access while the ads are on. This way, you can add little bits of extra resistance training to your week, without having to do a full workout all the time. (check out the TV & Kettle Exercise DVD  or the Men’s Secret Shed Exercise DVD)

Cleaning Chores
Sure, your daily household duties can be a chore, but try changing your attitude and use them to your advantage? Get stuck into these chores and feel strength in every movement. Put some good music on as you mop the floor, scrub the shower cubicle or vacuum the carpets ---- and move to the rhythm. Stretch diagonally through your torso and look up with a great posture as you clean the high windows and doors.

Get outdoors
Mowing the lawn, raking the leaves, weeding and washing your car are not easy jobs. Instead of putting them off, dress in appropriate clothing for outdoor activity, get out there and get stuck in. You won’t have to worry about that 5km walk if you spend some decent time outside working in the yard.

Work on your Balance
Try standing on one leg while standing at the kitchen bench, workbench or while cleaning your teeth.

Walk the dog
Your pooch needs to walk a lot every day, so keep your best friend happy and take him or her out for a good intentional walk---not a wander! If you don’t have a dog just pretend you do!

Don't sit still
Try not to sit still for more than half an hour at a time during the day. Find an excuse to get up and move around, preferably up and down a stairwell at each interval. Remember to always hold a strong core with perfect posture as you move your body.

In a  time of crisis, routine is a bandage but time is the healer.

Is your glass half-empty or half-full? How you answer this age-old question may reflect your outlook on life, your attitude toward yourself, and whether you're an optimist or a pessimist. If the thoughts, which run through your head, are mostly negative, your outlook on life is more likely to be pessimistic. If your thoughts are mostly positive, you're likely to be an optimist — someone who practises positive thinking.

While we all know that negative feelings can eventually damage our health, most of us don’t appreciate that a positive attitude can significantly improve our health and make us feel brighter with renewed vitality. Changing your attitude to a more positive one is one of the most valuable things you can do to control your health outcomes. Your immune system will be boosted; you’ll make better life choices and what’s more, your social life will improve, as others will enjoy your company more!

It's unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body. It is also thought that positive and optimistic people live healthier lifestyles engaging in more physical activity, following a healthier diet, and having reduced rates of smoking and alcohol consumption.

If you don’t have anything to lose by maintaining a positive attitude, and all the good health to gain, then why not change to adopting an optimistic spirit? At the very least, you’ll be happier; more contented; and be able to handle most things that life throws at you.

Remember that we are only as ‘old’ as we think we are. We all know that we feel the same inside as we did when we were in our twenties. However, what we have now is the wisdom to change our mind-set for our own benefits as well as for the benefit of our immediate family, friends, and members of our community. It is about adopting a mind-set that says we can do anything we put our minds to no matter now old we are and no matter what our circumstances are.

A good start is to tell yourself that it is up to you to add some regular exercise into your life. Do something, which you know you will be able to maintain. Be realistic in your choice of exercise and give yourself some variety as well as some rewards. The benefits will be astounding! You’ll be pleasantly surprised to find that they include: a clearer mind; diminished stress; more energy; improved cardiovascular function; a better posture; improved sleep; improved muscular function; a healthier appetite; better body image; and an overall feeling of being in control of your health. You can start to own your ‘own health outcomes’. You will stop feeling as though you are a victim and be aware that you can make significant improvements to your health and you’ll quickly regain the ‘spring in your step’ wondering why you have let your physical health lapse so much in the past!

If we are going to accomplish anything, we need to have control over our thoughts, actions, behaviours and our belief systems. Being negative doesn’t solve anything but certainly stops us from accomplishing our goals.

I believe what keeps us ‘young’ is a feeling of contentment with how we are living our daily lives and consequently the life choices we are making. It helps to be able to dream and plan as we work on projects—large or small. Being active in our everyday lives is not just about ‘doing’ it is also about ‘being’. It means ‘being’ a better person, ‘being’ ready to learn, ‘being’ ready to grow and ‘being’ ready to live a longer life!

Aside from being more active, you can become a more positive person by changing the way you communicate. Listen to yourself the next time you are talking about your life and see how many negative ways you talk about yourself or your circumstances. Listen to your responses to greetings. When greeted by ‘how are you doing’ do you say “not bad’ or ‘could be better’ OR do you answer with a more positive phrase such as ‘great thanks, and how are you?’ or ‘couldn’t be better!’  Make a commitment to change your language to a more positive expression and you will soon find that you will be happier, healthier and have much more energy as a result.

Another little trick you should practise until it becomes natural for you is to always try to turn a bad situation into a good situation by saying to yourself: ‘Well this is really terrible but I can find a solution and I can survive this’
and if it is possible, try to look outwards not inwards.

Obviously, with the dreadful floods here in Queensland, Australia during the past couple of weeks, we are all thinking of the poor victims and sending our heart felt love and sympathy to all affected. We all know many people in dreadful situations and of course for them to feel positive is not a reality. However, for those of us who are able to offer any kind of help and support, our positive attitude will help them to start their long roads to recovery.

If you want to know more about how you can become a more positive thinker by increasing your daily activity, contact your local physio and ask if you can join an Actively Ageing Program.