READ OUR BLOG



walking.jpg
20/Sep/2022

Is there anything better than pulling on your comfy trainers and heading outdoors for a walk? With the first breath of fresh air and the sun on your face, you feel better. Your muscles warm up, your joints loosen, and you settle into a comfortable stride. The rhythmic movement helps you relax and boosts your mood.

I love going for a walk. It’s such a great exercise.

It costs nothing, is suitable for most people, and gets you out of the house. You can walk at a leisurely pace or take it up a notch and increase the speed and intensity of your workout. Or do a combination of both for some interval walking.

If you don’t exercise much, it’s an ideal way to build up your activity levels. Be sure to talk with your doctor first to get the all-clear, especially if you’ve recently had surgery or have other health conditions. Then start slow and gradually increase your distances and times.

Try walking 30 minutes a day on most days of the week, and you’ll definitely notice the health benefits. Walking regularly can help you manage your pain, maintain a healthy weight, lift your mood, get a good night’s sleep, improve your muscle and joint health and increase heart and lung fitness.

If you can’t walk 30 minutes at a time, you can easily break the walking up over your day. You don’t have to do it all in one go to reap the benefits. So during your day, you can do three 10 minute walks, two 15 minutes walks or six 5 minute walks, whatever works for you. It all adds up 😊.

And if 30 minutes most days isn’t realistic for you at the moment, set yourself a goal so that it becomes achievable. Think about your daily commitments, your level of fitness, your pain/fatigue levels and all the other things that affect you daily. Now create a SMART goal. That’s a goal that is Specific, Measurable, Achievable, Realistic and has a Time-frame that works for you. It will help you set a practical plan for achieving your goal. Read our blog about goal setting for more info.

14 tips for better walking

Dress the part

Let’s start with the most important element of your walking outfit – your shoes. They need to be comfortable, fit properly, and support your feet. Look for light, flexible shoes with thick, non-slip soles. Avoid slip-on shoes, and if laces are difficult to fasten due to arthritis in your hands, Velcro or elastic laces might be an option.

Your clothes should be loose and/or stretchy enough to allow you to walk without restrictions. Make sure you wear a hat and sunglasses on sunny days. And grab any mobility aids you use before you head out.

Warm up and cool down to prevent injuries or pain

While you might be eager just to get out there, it’s important to take the time to let your muscles and joints warm up. So start your walk slowly, and gradually increase your pace. And when you’re close to finishing your walk, take the time to slow it down and give your body the chance to cool down. You can also incorporate some basic stretches to warm-up and cool down. Check out these stretches from the Arthritis Foundation (USA). 

Walk briskly

Did you know that 10 minutes of brisk walking is classified as cardio as long as you’re slightly out of breath? Brisk walking at a moderate intensity provides more health benefits than a simple stroll. How fast you need to walk for it to be moderate intensity will depend on your age and fitness level. So it differs from person to person. You can tell if you’re walking at a brisk, moderate-intensity pace if you’re breathing heavier than usual but can still have a conversation. But if you can walk and sing (which is a little unusual) 😉, you need to kick the intensity up a notch.

Make walking a part of your routine

To make walking a daily activity, you need to build it into your routine. Go at the same time each day – e.g. before/after work, before breakfast/after lunch. Whatever time suits you best and allows you the space to commit to it. Before long, when that time arrives each day, you’ll find yourself automatically reaching for your walking shoes. 👟👟

Listen to music, audiobooks, podcasts

Going for a walk by yourself gives you space for some alone time. Listen to something that interests or relaxes you as you exercise. There are many entertaining podcasts and audiobooks you can access free online. Or you can borrow audiobooks from your public library and download them to your phone.

You can also make yourself a walking playlist featuring your favourite music that starts slower (for your warm-up), gets faster (for your main workout) and slows down again towards the end of your walk (for a cool down).

Make it social

At other times, it’s nice to walk with others. It’s fun and will help keep you motivated. You can chat, shoot the breeze, catch up and just be social 😊. So walk with friends or your family. And if you have a dog, bring it along! They need the exercise too. And dog owners are always up for a chat 🐶!

Explore new places

As many of us discovered during past lockdowns, walking the same paths day after day can become a little tedious. Mixing it up will make your walks more enjoyable. So look at your maps and discover new walking trails, parklands and suburbs.

Or try a variation of this idea. Comedian and radio host Tony Martin and his partner have spent more than ten years exploring the streets of Melbourne, with the goal to walk every street! While you may not want to go that extreme, you could start smaller and check out different streets of your neighbourhood. Or pull out the old Melways or use your GPS to discover new and interesting places to walk.

Take a water bottle

Walking can be thirsty work, so you may need to take some water to remain hydrated. And depending on how far you’re walking, consider taking a small backpack for your water bottle and any other supplies you think you may need, such as snacks, sunscreen, a map, band-aids (just in case) and your phone.

Be mindful while you’re walking

Take time to be in the moment and experience the walk. How do your feet feel as they connect with the ground? What can you smell? How does the wind feel on your face? What can you see around you? Take the time and opportunity to really connect with what you’re doing and savour every moment.

Track your walking with a pedometer or fitness activity tracker

This’s a great way to see how you’ve progressed over time. And many of the walking apps allow you to challenge others, so if you can’t physically walk together, you can in spirit. And a little healthy competition can help you push yourself to achieve more 😉.

Increase the distance and intensity of your walks over time

To see the health benefits from your walking, you need to push yourself to go further and harder. Just be mindful that you don’t push too hard, too soon. Especially if you’ve been unwell, had surgery, or you’re having a flare. Listen to what your body is telling you. A physiotherapist, exercise physiologist or fitness instructor can provide tips and guidance if you need help.

Walk indoors

If it’s raining or just too hot or cold to take your walk outdoors, stay in! There are many ways you can walk indoors. For example, you can walk around your home if you have the space. Or you can follow an online video of walking exercises (there are many available to suit your specific needs and fitness level). Or you can take your walk to the shopping centre. They have lots of open areas to walk and places to rest and hydrate when you need to. Just try not to get distracted and slow down to shop! 😂 You can also take your walk to the local fitness centre or gym. Many have indoor walking tracks you can use for free if you’re a member or for a small fee if you’re not.

Be aware of walking surfaces

They’re not all equal. Natural surfaces such as grass, fine gravel, dirt and woodchip are softer and generally easier on your joints. However, they’re not always even surfaces, so you need to be aware of potential trip hazards. Manmade surfaces such as asphalt and concrete can be more jarring on sore joints. However, they’re generally smoother. So factor walking surfaces into your plans. If your hips, knees, ankles or feet are particularly sore, go for the softer, more natural surfaces. If you’re concerned about falling or bad weather, manmade surfaces may be your best option.

Join others

Consider joining a walking or bushwalking group. You’ll meet other people who love walking, explore new places together and get lots of tips and advice to make walking more enjoyable and challenging.

Another option is parkruns. They’re free, weekly community events with 5km walks and runs in parks and open spaces on Saturday mornings. Everyone is welcome, there are no time limits, and best of all, no one finishes last! 😊
——
So what are you waiting for? Pull on your walking shoes, grab a friend or your headphones, and as the INXS song goes, just keep walking!

Contact our free national Help Line

Call our nurses if you have questions about managing your painmusculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

Walks in your state or territory


pillars.jpg
21/Jul/2022

Self-care is a trendy concept at the moment with many different definitions and uses.

You often see social media posts promoting self-care with pictures of day spas, yoga retreats and people exercising on the beach at sunset. All wonderful things, but when you live with a chronic condition, pain and sometimes-crippling exhaustion, life’s not always that glamorous!

So what is self-care?

The World Health Organisation defines self-care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker”.(1)

That’s a pretty dry definition, so for the everyday person with a musculoskeletal condition, we describe self-care as the things you consciously and deliberately do to take care of your physical, mental and emotional health and wellbeing.

It includes everything from exercising regularly and staying active, eating a healthy diet, getting a good night’s sleep, caring for your mental healthmanaging pain and fatigue, seeing your healthcare team regularly, learning about your musculoskeletal condition, and staying connected with family and friends. It also involves good hygiene, avoiding risky behaviours and actions, and using medicines and treatments appropriately.

The International Self-Care Foundation (ISF) has developed seven pillars of self-care. They aim to help people understand the breadth and importance of self-care, and provide information about the steps you can take to care for yourself better.

Let’s explore them.

Pillar 1. Knowledge and health literacy

Knowledge, as the saying goes, is power – so understanding your body, how it works, how it’s affected by your musculoskeletal condition/s, as well as any other health conditions you have – gives you the ability to make informed decisions about your healthcare.

Health literacy refers to how we “understand information about health and health care, and how we apply that information to our lives, use it to make decisions and act on it”.(2)

Together, health literacy and knowledge give you the tools you need to actively manage your healthcare. By understanding your body and health, you can discuss your options with your health professionals, critically evaluate information from various sources, adjust your lifestyle and behaviours, understand risk factors, and the appropriate use of treatments and tests.

In fact, research shows that people who have high levels of knowledge and health literacy have much better health outcomes.

If you want to know more about your health and musculoskeletal condition/s, or you need help to improve your health literacy, there are many people who can help you.

Talk with your doctor and other members of your healthcare team. Contact the MSK Help Line and speak with our nurses. Visit authoritative websites (like ours).

And never be afraid to ask questions.

Pillar 2. Mental wellbeing, self-awareness and agency

Incorporating things you enjoy and that make you feel good into your daily/weekly routine – such as mindfulness, exercise, alone time, relaxation, massage, and staying connected with family and friends – is a simple thing you can do to look after your mental wellbeing and increase your resilience.

Self-awareness involves taking your health knowledge and applying it to your specific circumstances. For example, if you’re having problems sleeping, and you know exercise can help, you can ensure you’re getting enough exercise each day. Or if you’re carrying more weight than you’d like, and this is causing increased knee pain and self-esteem issues, talk with your doctor about safe ways you can lose weight. Or if you have rheumatoid arthritis and a family history of osteoporosis, talk with your doctor about how you can look after your bone health.

Agency is the ability and intention to act on your knowledge and self-awareness.

Pillar 3. Physical activity

OK, so this one’s fairly self-explanatory since we talk about the importance of exercise and being physically active all the time 😊.

Regular exercise helps us manage our musculoskeletal condition/s, pain, sleep, mood, weight, and joint health – and that’s just the tip of the iceberg! It keeps us moving, improves our posture and balance, helps us stay connected and helps prevent (or manage) other health conditions such as diabetes and heart disease.

Pillar 4. Healthy eating

This one’s also easy to understand, as along with exercise, healthy eating plays a vital role in our overall health and wellbeing.

Being overweight or obese increases the load on joints, causing increased pain and joint damage, especially on weight-bearing joints like hips, knees, ankles and feet. The amount of overall fat you carry can contribute to low but persistent levels of inflammation across your entire body, including the joints affected by your musculoskeletal condition, increasing the inflammation in these already painful, inflamed joints.

Being overweight or obese can also increase your risk of heart disease, diabetes, some forms of cancer, poor sleep and depression.

Being underweight also causes health issues. It can affect your immune system (meaning you’re more at risk of getting sick or an infection), and you may feel more tired than usual. Feeling tired and run down will affect your ability to be active and do the things you want to do.

If you need help to eat more healthfully or manage your weight, talk with your doctor or dietitian.

Pillar 5. Risk avoidance or mitigation

This pillar has the sexiest and most user-friendly title 😜😝.

Simply put, this pillar is about taking responsibility for your actions and behaviours. In particular, those that increase your risk of injury, ill-health or death.

To avoid these risks, you can drink alcohol in moderation, drive carefully, wear a seatbelt, get vaccinated, protect yourself from the sun, quit smoking, wear a helmet when riding a bike, and practise safe sex.

Seeing your doctor and healthcare team regularly is also important to stay on top of any changes to your health.

Pillar 6. Good hygiene

You’re probably wondering what this has to do with self-care for people with musculoskeletal conditions living in Australia. After all, most Australians have access to clean water and clean living/working spaces.

However, the last few years have shown how vital good hygiene is for protecting all of us from bugs and germs. It’s even more important if your condition or meds have weakened your immune system.

Practising good hygiene is a simple thing you can do to reduce the risk of getting sick or developing infections. So continue to regularly wash your hands, cough/sneeze into your elbow, stay home when sick, and keep your home/work environment clean. And although they’re not yet mandated in most places, wearing a mask is recommended and a really good idea when you’re indoors and can’t physically distance yourself from others.

All of these things will help maintain good health and avoid catching (or spreading) any nasties.

Pillar 7. Rational and responsible use of products, services, diagnostics and medicines

Another fun one! 😁 Although the title doesn’t roll off the tongue, this is an important pillar.

ISF calls these self-care products and services the ‘tools’ of self‐care, as they support health awareness and healthy practices.

They include medicines (both prescription and over-the-counter), aids and equipment (e.g. TENS machine, heat or cold pack, walking stick), health services (e.g. physiotherapy, massage therapy), wellness services (e.g. exercise classes, weight loss groups), and complementary therapies.

ISF also says that the use of these tools should be ‘rational and responsible’. That means only using safe and effective products and services.

“An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.” – Unknown

Contact our free national Help Line

Call our nurses if you have questions about managing your painmusculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

References

(1) Self-care interventions for health, World Health Organization.
(2) Health literacy, Australian Commission on Safety and Quality in Health Care


self-care-tips.jpg
21/Jul/2022

Looking for ways to put more ‘care’ into your self-care game? We’ve got 21 tips to help you!

1. There’s no perfect or right way to practise self-care

The first tip, and I can’t stress this enough, is there’s no perfect or right way to practise self-care. Sure, we can talk about the International Self-Care Foundation’s seven pillars, and we can push exercise, healthy eating and hand washing until the cows come home 🐄 🐄 🐄. But, if those things don’t resonate with you, or you have other pressing issues vying for your attention (e.g. dealing with a case of painsomnia), you’re not going to care about our messaging on those topics. Or, at least not at the moment.

2. Choose your own adventure

This leads us to tip number two. Self-care is like a ‘choose your own adventure’ story. It’s unique to you, your life, your specific set of circumstances and your choices.

3. Create your toolbox

Knowing the basic elements or tools of self-care (see the seven pillars) means you can choose what you need to help you manage at specific times. It’s like having a trusty toolbox filled to the brim with info about exercise, smoking cessation, healthy recipes, pain management strategies, guided imagery scripts and massage oil. You can pick and choose what you want or need. The key is knowing what’s available and how they can help you.

So far, we’ve been talking broadly about self-care. Now let’s look at some more specific tips our consumers and staff recommend.

4. Drink water

It lubricates and cushions your joints, aids digestion, prevents constipation, keeps your temperature normal and helps maintain your blood pressure. The amount of water you need varies from person to person and from day to day. There’s no ‘one size fits all’, but “as a general rule, men need about 10 cups of fluids every day and women need about 8 cups (add another cup a day if you are pregnant or breastfeeding)”. (1)

5. Plan your menu

You can take a lot of the stress out of your day if you sit and plan your week’s meals and snacks. Check what ingredients you have in your pantry, fridge and freezer, work out what you need to buy, and write it all down. Then all you hopefully need is one trip to the shops, and you’re sorted! No more – ‘what’s for dinner’ angst. 😐 Eatforhealth.gov.au has some info on meal planning and sample plans for men, women and children.

6. Get excited about exercise

Mix up your exercise routine with something fun and enjoyable to get you out of your exercise rut. Try Zumba, cardio, low-impact exercises, tennis, dancing, skipping, cycling, or trampolining. Head to your local fitness centre or gym, try an online class or download an app like Get Active Victoria. There’s something for everyone!

7. Just breathe

Our breathing can become shallow when we feel stressed, anxious, upset or in pain. This, in turn, can elevate blood pressure and increase the heart rate. It can also cause more tension. When you notice this happening, take some time to decompress. Relax your body. Focus on your breathing. Slowly take a deep breath in. Fill your lungs to a capacity that’s comfortable for you. Then slowly release this breath. Don’t release it in a sudden exhale, but control it, so it’s slow and smooth. Continue this deep breathing, and you’ll feel your muscles relax, and your mind calm.

8. Write it down

Write about the things that make you happy and grateful. Write about the things that went well in your day.

And write about the bad things. Not so you’ll continue to obsess about them, but so you can process your feelings and actions. This reflection allows you to devise strategies to prevent the bad thing from happening again, or ways to handle it differently in the future.

9. Fill your home with plants

Bring the outdoors in and enjoy the health benefits. Having plants in your indoor spaces can help relieve stress, improve mood, lower blood pressure and improve air quality. Just be sure to check that they’re not toxic for you, your family or your furry housemates. 🌼

10. Have a regular date night

Whether with your significant other or a bestie, having a regular date night scheduled gives you something to look forward to. It also means there’s less chance that other commitments get in the way of you spending dedicated time with that person, which is essential for nurturing your relationship. 🧡💚💛

11. Say no

We all want to please others, so saying no can be challenging. But you need to weigh up everything you have going on and decide whether you can take on something else. If you can’t, then say no. And don’t feel you have to apologise for doing so.

12. Discover new places

Embrace your inner adventurer and explore new places. Far or near – it doesn’t matter. The point is to get out in the world and experience new sights, sounds, smells and tastes. Immerse yourself in new experiences.

13. Listen to music

Music is a powerful force we often don’t think about – or at least not too deeply. It’s always there, often in the background. But music can improve your mood, help you focus, get motivated and even ease your pain. Find out more about the power of music.

14. Pat your pets

Spending time with your pets is a wonderful tonic. It can decrease blood pressure, reduce feelings of loneliness, reduce stress, improve your mood and increase opportunities for exercise and outdoor activities. And they’re so much fun! 🐶😺

15. Get tidy and organised

Nothing can make you frazzled faster than not being able to find that ‘thing’ you’re looking for. So taking time to put things away in their place after you’ve used them, or reorganising your cupboard/pantry/child’s room, so that things are orderly and easy to find can bring a lot of calm to your life. The level of order you want to achieve is up to you. Although there are MANY social posts about the perfectly organised home, don’t fall down that rabbit hole. All you need to achieve is a space that makes you feel good and suits your lifestyle.

16. Eat mindfully

How often have you eaten dinner but can’t remember what it tasted like because you were watching TV? Or wondered how on earth you ate a whole packet of potato chips while scrolling through Insta? If this sounds familiar, try some mindfulness. You may have tried mindfulness meditation, but you can also be mindful when you do other activities, like eating. It simply means that you focus on the moment and the activity without being distracted. So when you’re eating, really take time to focus on the textures, smells and flavours and how the food makes you feel.

17. Get your meds sorted

Medicines are an important part of our self-care, but it’s easy to miss doses, get them mixed up with others meds or take them at the wrong time. So have a chat with your pharmacist. Ask questions about your medicines and supplements, so you’re fully informed about each one.

Many pharmacies have apps you can download that alert you when you need a new script, or you can download the MedicineWise app from NPS. If you take lots of medicines, or you find it hard to keep track of whether you’ve taken them or not, consider using a pill dispenser. You can buy one and fill it yourself, or your pharmacist can do this for you.

18. Listen to your body

Living with a chronic condition means that you need to be self-aware of how you’re feeling. If you’re exhausted, rest. If your back’s stiff, move. If you’re feeling sluggish, get some fresh air. If you’re feeling full, stop eating. Whatever your body is telling you, listen and take action.

19. Treat yourself

Many self-care posts we see on socials are very much of the ‘treat yo’ self’ variety. Going to a day spa, enjoying decadent foods, doing some online shopping, getting a pedicure, binging a favourite TV series, or travelling to exotic places. And why not? Why not indulge in pleasurable things that make you happy every now and again? As long as you’re not overindulging, overspending or overeating. Find the right balance and treat yourself. 😍

20. Stand up

We spend so much of our time sitting. In the car, on the couch, at the office, in waiting rooms. But we know that too much sitting can be bad for our health. It increases the risk of developing heart disease, type 2 diabetes and some forms of cancer. It also makes us feel tired, and our muscles and joints become stiff and sore from inactivity. So stand up and move regularly. Set alerts on your phone to remind you. Or download the Baker Heart and Diabetes Institute Rise & Recharge app, which helps reduce sitting time and encourages regular movement.

21. Play

We loved to play when we were kids. Chasing each other, making up games, not overthinking things and just having fun. But as adults, we become too busy for play. Or we feel silly or self-conscious about how we might appear when we play. But playing is fun! It helps us forget about our work and commitments. It lets us be in the moment and let our inhibitions go. Play relieves stress and allows us to be creative and imaginative. So rediscover playing – with your kids, pets, partner, and friends. Let your inner child loose, play and have fun! Rediscover chasey (the dogs love that one), play hide and seek, build a blanket fort in your lounge, throw a Frisbee, play charades, the floor is lava, or a video game tournament. There are no rules – just have fun!

Contact our free national Help Line

Call our nurses if you have questions about managing your painmusculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

Reference

(1) Drinking water and your health, Healthdirect


Yoga.jpg
07/Jul/2022

Pilates, yoga, and tai chi

How’s your exercise routine going? Are you doing the amount of activity recommended in the Australian physical activity and exercise guidelines?

As a reminder, the guidelines say that adults should be active most days, preferably every day.

Each week, adults should do either:

  • 2.5 to 5 hours of moderate-intensity physical activity – e.g. a brisk walk, golf, mowing the lawn or swimming
  • 1.25 to 2.5 hours of vigorous-intensity physical activity – e.g. jogging, aerobics, fast cycling, soccer or netball
  • an equivalent combination of moderate and vigorous activities.(1)

I know I’m meeting these recommendations, but like me, are you finding that exercise has become a little dull? Has your exercise routine been reduced (because of COVID fears and restrictions 😷) to simply walking? Lots and lots of walking 🚶 🚶 🚶?

Although I love a good walk, it isn’t working my body as much as it needs to be worked for optimal health and wellbeing. So while I’ll continue doing it, it’s time to add something new … something that will also improve my fitness, stamina, balance and flexibility.

And now’s the perfect time. Even though it’s cold and wintery, many of these exercises can be done indoors, where it’s cosy and warm.

Before we go any further, what are low-impact cardio exercises?

Simply put, low-impact exercises or activities are easy on your joints. They put little or no impact on them – hence ‘low-impact’. Examples include swimming, cycling, tai chi and yoga. While doing these exercises, you’re putting minimal stress, weight, or pressure on your joints.

Compare these activities to more intense ones such as running, basketball or tennis. They aren’t low-impact because your joints are being jarred or impacted by the activity. For example, your hips, knees and feet feel the impact when you run, and your arm, shoulder and wrist feel the jarring as your return a tennis volley.

The ‘cardio’ aspect means that while you’re being kind to your joints, you’re still getting a workout. Cardio exercises increase your heart rate and improve the health of your heart and lungs (or your cardiovascular system).

What are the benefits of low-impact cardio exercises?

These exercises allow you to stretch and strengthen your muscles without putting your joints through too much stress. They’re also a great place to start if you’re a beginner, haven’t exercised in a while, or you’re recovering from an injury.

Low-impact exercises can also improve flexibility, mobility and help relieve joint pain and stiffness. Because you’re getting a solid workout, the exercise builds endurance and stamina, aids weight loss, helps reduce your risk of other health problems (e.g. diabetes) and can improve your sleep quality.

Regular exercise improves your mood and mental health. It also improves your balance and can reduce your risk of falls, which is essential if you have osteoporosis or are at risk of poor bone health.

Let’s look at a few low-impact exercises that will provide a good workout but, when performed correctly, won’t aggravate musculoskeletal conditions.

Tai chi

Tai chi is an ancient form of martial art originating in China. It’s evolved over centuries into what’s been called ‘moving meditation’ because it combines gentle, flowing movements with mindfulness and deep breathing.
It’s a low-impact, slow-motion exercise with specific controlled movements. When doing tai chi, your muscles are relaxed rather than tensed, and your joints aren’t fully extended or bent.

There are many forms of tai chi, and some have been modified to suit people with various health conditions, including arthritis and osteoporosis.

Tai chi promotes correct body posture and balance, improves flexibility and integrates the body and mind. It’s practised by people of all ages and fitness levels.

You can learn tai chi online or from books or DVDs, but most people find it easier to learn from a qualified instructor. They’ll ensure you’re performing the movements correctly and safely.

The Tai Chi for Health website has a search function to help you find a qualified tai chi instructor in your area.

Online recordings, books and DVDs are useful to help you practice between classes. Your instructor will be able to recommend some websites and titles.

Yoga

Like tai chi, yoga incorporates mind, body and breath. Yoga originated in India over 5,000 years ago. Since then, it’s become incredibly popular around the globe.

It’s so popular that it’s all over Insta, TikTok, Facebook and YouTube. But take what you see on these platforms with a grain of salt. They often show us the extremes of yoga – fit and flexible people bent and twisted into challenging poses. This can be a little off-putting 😮!

The good news is there are many different types of yoga to suit all needs and interests. There are even types of yoga that have been modified so that you can use a chair, a block or other aids to help you do the postures without straining your joints or aggravating your condition. So if you’re interested in trying yoga, you’re sure to find a type that suits you.

Search the Yoga Australia website for a qualified yoga teacher. When making contact with them, ask about the type of yoga they teach, whether it’s suitable for people with your condition (and any other health conditions you have) and if they’ve successfully taught people with your condition before.

Pilates

Pilates was developed in the 1920s by German physical trainer Joseph Pilates. It focuses on postural alignment, strengthening the trunk (your abdominals, hips, inner and outer thighs, and back), body awareness and breath control. Initially, it was dancers, athletes and soldiers who used Pilates to strengthen their bodies and recover from injury.

However, it didn’t take long for Pilates to become popular amongst the wider community. Pilates’ slow, controlled movements are suitable for people of all ages, fitness levels and abilities.

Pilates can be performed on a mat or using special equipment (e.g. the Reformer) in a Pilates studio. The difference is that mat Pilates uses only your body weight and gravity as resistance, whereas the equipment involves springs, ropes, and straps for added resistance. Depending on your needs and preferences, you can choose to do Pilates on a mat at home or in a class environment, or in a studio using equipment. Or you can do both, as Joseph Pilates intended.

Ensure you see a qualified instructor who can teach you how to perform each exercise correctly and safely.

You can find a Pilates instructor via the Pilates Alliance Australasia or the Australian Pilates Method Association.

Health insurance

In 2019, the Australian Government made changes to private health insurance. Many natural therapies are no longer covered by your extras, including Pilates*, tai chi, and yoga.

With no rebate available, this will affect your out-of-pocket costs, so when making inquiries about classes or sessions, ask for prices 💰.

*Note: Clinical Pilates, delivered by a physiotherapist, is covered under physiotherapy care as part of your extras cover without any changes.

Starting classes

If you decide to try Pilates, yoga and/or tai chi, there are a few things you should do:

  • Talk with your doctor about whether these exercises are suitable for you. Discuss any potential benefits and risks.
  • When inquiring about classes, ask if your instructor is qualified and if they’ve worked with people with musculoskeletal conditions.
  • Ask how much the classes/sessions cost and how often you need to attend.
  • Don’t rush through the warm-up and cool-down – they’re important for preventing injury and pain.
  • Focus on your movements and technique to ensure you’re exercising correctly and safely.
  • Listen to your body. Some pain is expected when you begin exercising your body in a new way, but it shouldn’t be severe. Stop the exercise and discuss it with your instructor if you feel unusual pain. You may be performing the exercise incorrectly, or need to modify it to suit you.

Contact our free national Help Line

Call our nurses if you have questions about managing your painmusculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

Reference

(1) Physical activity and exercise guidelines for all Australians: For adults (18 to 64 years)
Australian Government, Department of Health and Aged Care


relaxing-with-dog.jpg
13/Apr/2022

Do you get to the end of your busy, tiring day, drag yourself to bed and then have trouble falling asleep? Or staying asleep?

If so, you’re not alone. It’s a common problem, especially for people with musculoskeletal conditions or chronic pain. The Australian Institute of Health and Welfare (AIHW) reports that about two-thirds of Australians aged 18 and over with chronic conditions such as arthritis, diabetes and mental health issues report at least 1 sleep difficulty or problem.(1)  And so while it’s probably no surprise to you that poor sleep affects your pain levels and quality of life, did you know it can put you at risk of developing other chronic conditions, including high blood pressure, diabetes and heart disease? (2)

That’s why it’s important to develop a healthy and consistent bedtime routine that allows your body and mind time to wind down and relax so that you can sleep well.

What are the elements of a bedtime routine?

First, a good bedtime routine needs time. Rushing is counterproductive and can lead to more stress and anxiety right before you hop into bed. So give yourself enough time, at least 30 minutes each night. Also, allow time for your new routine to stick. We’re creatures of habit, but when we create new routines, we have to give them time to become second nature.

Next, your bedtime routine should involve things that you enjoy, help calm your body and mind, and let your body know it’s time for sleep.

Here are some suggestions for things you might include in your routine:

  • Set a time for going to bed, and stick to it as much as possible. When you have a consistent sleep schedule, your body naturally adjusts and begins to feel tired at the right time each day, making it easier to fall asleep.
  • Don’t use technology during your wind-down time. It’s easy to lose track of time while reading emails, checking social media or watching the latest TV series. The next thing you know, you’re still awake at midnight. So put the technology away.
  • Write it down and get it out of your head. Put pen to paper and write down your worries, concerns, and things you need to do the next day. Basically, anything playing on your mind and interfering with your ability to relax and sleep. Don’t do this right before you hop into bed, as they’ll still be on your mind. Instead, do it a few hours before bedtime, and then put it away.
  • Avoid caffeine, alcohol, nicotine and big meals close to bedtime. They can affect your ability to fall asleep and the quality of your sleep. Instead, drink water, herbal tea or non-caffeinated drinks. And if you’re hungry, eat a light snack, for example, a piece of fruit, some yoghurt or a small handful of nuts.
  • Adjust the temperature. Your body’s core temperature needs to drop a few degrees for you to fall asleep. So for your bedroom temperature, it’s best to aim for cooler (but not cold) rather than warm. A helpful tip from the American Academy of Sleep Medicine is to think of your bedroom as a cave: it should be cool, quiet, and dark.
  • Have a warm shower or bath an hour or two before bed. This is also about achieving optimum body temperature for good sleep. The shower or bath will initially warm your body, but then as the water evaporates from your skin, you’ll quickly cool down. The warm water also stimulates blood flow from your core to your hands and feet, lowering your body temperature.
  • Don’t forget your teeth! While it doesn’t directly relate to sleep quality, it’s part of the winding down process at the end of your day.
  • Take your regular medicines (if required).
  • Avoid strenuous exercise before bedtime. It raises your temperature and heart rate, making it difficult to fall asleep. Instead, save these kinds of activities for your morning or afternoon.
  • Do something you enjoy – for example, read a book, listen to music, talk to your partner/kids/pet. These enjoyable activities create a feeling of calm. They can also improve your mood and help you manage stress and anxiety.
  • Try other ways to relax – such as gentle yoga, meditation, stretching, deep breathing and progressive muscle relaxation.
  • Have sex! Research suggests that having sex improves sleep, whether you’re alone or with a partner. Orgasm releases several hormones, including oxytocin, which when elevated as a result of sexual intercourse improves sleep quality. Cuddling may also help you fall asleep, as it can make you feel calm and comforted.
  • Prep for the next day. Take the stress out of your morning routine by doing some prep the night before. Sort out your lunch, outfit, kid’s homework etc, so you can go to bed feeling confident your morning will start well.

These simple suggestions to help you wind down at the end of your day can help you relax and sleep better. And in the end, we all want to sleep well and feel as refreshed as possible when we wake up. So why not give some of these things a go? You’ve got nothing to lose and so much to gain.

Contact our free national Help Line

Call our nurses if you have questions about managing your painmusculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

Reference

(1-2) Sleep problems as a risk factor for chronic conditions 
Australian Institute of Health and Welfare (AIHW)


morning-coffee.jpg
24/Mar/2022

Do you get to the end of your day and wonder where all your time went? Between work, family commitments, random phone calls, catching up with friends, walking the dog, feeding the cat and endlessly scrolling through socials, your day has flown by, your to-do list has barely been touched, and you still need to scrounge up something for dinner?

If this sounds familiar, I’m right there with you 🙃. Adjusting to our ‘new normal’ is taking a bit of getting used to. Finding the right balance between work and home life, commuting to the office (or moving from my couch to my desk 😉) is challenging. And my routine, once the foundation of my day, is in tatters and needs some help.

Why do we need routine?

When so much is out of our control, developing a morning routine can help you gain some control so you can do the things you need to do in your day. This boosts your confidence, makes you feel more positive and reduces feelings of stress.

Having a morning routine allows you to plan and prioritise activities so that if things go pear-shaped – as they sometimes do – your most important activities have (hopefully) been accomplished. And having a regular routine means you’re less likely to forget something, which is especially helpful if you’re feeling a bit ‘foggy’.

So how can you create (or update) your morning routine?

First, let’s start with the foundation of your morning routine – getting a good night’s sleep. We all know what it’s like when we haven’t slept well. We drag ourselves through the day, bleary-eyed and unfocused. But we also know that getting a good night’s sleep can sometimes be tough when you live with a musculoskeletal condition and persistent pain. Fortunately, there are many things you can do to improve your sleep quality and quantity, and wake up feeling refreshed. Read our article on sleep for info and tips.

The next step is planning. For your morning routine to be effective and have a positive flow-on effect for the rest of your day, you need to be prepared and have a plan. This may include:

  • Getting things ready the night before. Do whatever you can at the end of your day so that your mornings are less hectic. For example, check the weather and decide what you want to wear the following day; prep healthy breakfasts/lunches/snacks so you can just grab them as you head out the door in the morning.
  • Make a list of the things you need to do in the day and prioritise them to know what absolutely needs to be done. Include appointments, exercise, work/school/family/social commitments and recreation.

Now it’s time to get moving.

  • When the alarm goes off, it’s tempting to hit the snooze button, but resist the urge! Endlessly hitting snooze will make you lose valuable time, and it could also affect your health. Find out how.
  • Build extra time into your morning routine in case you wake up feeling blah. The extra time will also make you feel less rushed and stressed.
  • Do some gentle stretches while in bed to warm up and loosen stiff muscles and joints.
  • Have a warm shower for the same reason. It’ll also help clear your head and wake you up fully.
  • Sit down and eat a healthy breakfast and drink some water.
  • Take your medications (if required).
  • Do some exercise. Take your dog for a walk, do some yoga, hit the gym, go for a swim. Whatever exercise you enjoy and you’re committed to doing, do it. Not only will it help you manage your condition and health overall, exercising in the morning improves your concentration, energy levels and mood.
  • Do something nice for yourself. Try mindfulness meditation, deep breathing, practising gratitude, listening to upbeat music, hug your partner/kids/pet. Choose something that makes you happy and puts a smile on your face as you start a new day.
  • Review your day ahead so you know what to expect, what you need to do, what things to take with you etc.
  • Set up alerts or alarms on your phone or computer to help you stay on track with your day.

Making your routine stick

Once you’ve established your routine, you need to be consistent and stick to it. That way, it’ll become second nature.

And be flexible. Sticking to your morning routine as often as possible is great, but you’ll also need to learn to be flexible if something unexpected happens.

When it’s all said and done, routines may sound boring, but they’re a great way to stay on top of your commitments and get to the end of the day feeling accomplished and relaxed. So if you struggle to achieve all of the things you set out to do each day, why not try a couple of these strategies to see if they can help? You’ve got nothing to lose and so much to gain.

Contact our free national Help Line

If you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services, call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore


summer.jpg
19/Jan/2022

by Anne Lloyde, MSK Help Line Manager

We’re well and truly into summer, so we need to think about ways to stay safe, keep cool but still have fun in the warmer weather.

Taking care of your skin in the sun – it’s a balancing act

We all know the ‘slip, slop, slap, seek, slide‘ message and the importance of protecting ourselves from the summer sun. After all, the sun’s ultraviolet radiation (UV) is the primary cause of skin cancer, and Australia has one of the highest rates of skin cancer in the world. But sun exposure is essential for bone health. Sunlight is our best source of vitamin D, which helps us absorb calcium for strong bones.

It’s important to expose your hands, face and arms to the sun every day. The amount of time you need to do this depends on where you live, the time of the year, and your skin’s complexion. Healthy Bones Australia has developed a chart to help you work this out.

It’s also important to be aware of the dangers of sun damage and how you can expose your skin to the sun safely. SunSmart has a free app to help you determine the safe times to expose your skin to the sun. You can find out more about the app and download it here.

Sun sensitivity can affect people with various musculoskeletal conditions, including lupus and dermatomyositis. For people with sun sensitivity, sun exposure can cause rashes and lesions, flares or aggravation of their condition.

Medications can also cause the skin to be sensitive to sunlight, including some antibiotics, disease-modifying anti-rheumatic drugs (DMARDs) and some nonsteroidal anti-inflammatory drugs (NSAIDs). For more information about medications that can increase your risk in the sun, read this article from The Conversation.

If you have issues with sun sensitivity and limit your time in the sun, you may be deficient in vitamin D, as the main source of vitamin D is sunlight. Talk with your doctor if you think this is an issue for you, as you may need vitamin D supplements.

How to take care of your skin:

  • Check daily UV levels by visiting the Bureau of Meteorology or the weather page in newspapers and online.
  • Use the Vitamin D and bone health map to guide you about the amount of time it’s safe for you to expose your skin to the sun.
  • Clothing, hats, sunscreen and shade are the best ways to protect your skin from UV light. You should use sunscreen with a sun protection factor (SPF) of 30 or higher on skin that can’t be covered by clothing. Choose your clothing carefully as not all fabric provides the same sun protection. To block more of the sun’s rays, choose clothing that has a thick, dark material with a tight weave. The Cancer Council has some useful information to help you know what to look for in sun-protective clothing.
  • Keep a scarf or sun umbrella with you during the summer, just in case you’re out in the sun unexpectedly.
  • Wear a hat that shades your whole face, neck, ears and head. Broad-brimmed hats with a brim of at least 7.5 cm provide excellent protection.
  • Try to stay out of the sun between 10am and 2pm (or 11 am and 3 pm daylight saving time) when UV levels are at their highest. Avoid highly reflective surfaces such as sand or water.

For more information on protecting your skin, visit the Cancer Council website. They have lots of very helpful resources.

Staying active

One of the best ways to manage your musculoskeletal condition is to exercise regularly. But in the warmer weather, you need to consider the weather conditions. Your regular exercise program may not be appropriate for an Australian summer and may need to be adjusted. If you’re unsure where to start, talk with a physiotherapist or an exercise physiologist for information and support.

Some general tips for exercising safely in summer:

  • Don’t eat before you exercise. Your body uses energy when it’s digesting food, creating more heat. That’s the last thing you want when you exercise, so give yourself plenty of time between eating a meal and exercising.
  • Drink plenty of water – before, during and after exercise. You sweat more when it’s hot and when you’re exercising, so you need to replenish the fluids you lose.
  • Wear loose-fitting, sun-protective clothing that allows you to move freely and for sweat to evaporate quickly.
  • Change the time you exercise. Avoid the hottest part of the day, so exercise earlier or later in the day. Or, if that’s not an option, change the way you exercise on very hot days. Exercise indoors using apps, online videos or DVDs. Or visit your local pool or beach and exercise in the water.
  • Recognise that there’ll be days when it’s not safe to exercise outdoors. And if you don’t have adequate cooling indoors, that applies to indoor exercise as well. Australia is a land of extreme temps, so on those really hot days, give yourself a break 😎.

Storing your medications in hot weather

You need to take special care with your medications in hot weather, and they need to be stored correctly in cool, dry places away from direct sunlight.

Avoid bathrooms, as they’re often humid. Avoid cupboards above the stove or oven as they can get hot.

People on certain biologic medications may need to store medications below 8ºC, and you may need a cool bag to keep them at the correct temperature when bringing them home from the pharmacy and when traveling on holidays. Pharmaceutical companies will often provide special travel packs. Talk to your pharmacist for more information.

Preparing meals in summer and for special occasions

We tend to gather more regularly in the summer to enjoy good company, good food and good weather. However, this can cause stress, especially if it’s a big event or if you put pressure on yourself for everything to be ‘perfect’. And when the temps are high, as they often are in summer, this can add to your fatigue and discomfort.

Here are some simple steps to help you create and enjoy meals in a way that saves you energy and frustration, leaving you with more time to enjoy your family and friends:

  • Separate your tasks into small steps so that you can plan ahead and prepare things over time rather than in a rush.
  • Consider ordering your food and groceries online and having them delivered. Check out the websites of your local traders for more information.
  • When buying groceries, consider the pre-cut or pre-packaged fruit and vegetables. This will save you time and effort when preparing meals.
  • A range of kitchen utensils is available, including knives and peelers with wide easy-grip handles that make things easier when you’re cooking. Check out our online shop to see some gadgets that can make life easier
  • Remember that vegetables are easier to chop after they’ve been cooked.
  • If you have difficulty carrying saucepans and draining the water when cooking pasta or veggies, use a metal colander or wire basket slightly smaller than the saucepan. Put the food into the colander and place it in the saucepan. Once the food’s cooked, simply lift the colander out of the saucepan. Or ask someone to do this for you.
  • Share the load and have people bring a plate. You don’t have to do everything. And it gives everyone a chance to bring their favourite new recipe 😊.
  • When you head to the park or the beach, be on the lookout for outdoor tables where you can comfortably sit to enjoy your picnic, rather than having to sit on the ground or carry portable chairs.

Medical cooling concessions and rebates

These concessions provide a discount on summer electricity costs for concession cardholders who have specific medical conditions that affect the body’s ability to regulate temperature.

Visit your state/territory website to find out if you’re eligible for this concession:

Tips for surviving the summer from our volunteers

  • Exercise in the morning when it’s cooler.
  • In very hot weather, go for your daily walk in air-conditioned shopping centres, rather than outside in the heat.
  • Don’t forget to protect your feet. Put sunscreen on any exposed skin and wear supportive shoes.
  • Drink plenty of fluids to keep well hydrated.
  • Maintain a healthy diet with lots of light salads.
  • Prepare and pre-cook meals in the morning when you have more energy and when it’s a bit cooler. You can then reheat it in the evening.
  • Have your air conditioner serviced so that it’s more efficient.
  • Take ice packs when shopping to keep perishable goods cold.
  • Think about doing your shopping online and having it delivered.

Contact our free national Help Line

If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore


exercise-couple.jpg
26/Aug/2021

Have you noticed how much more fun and rewarding exercising is when you do it with others? Whether with family or friends, in a team or in a class, in person or online, exercising together has many benefits.

It motivates you.
It’s much easier to hit snooze and roll over in bed if you’d planned to go for an early morning walk on your own. But if you’re meeting a friend for a walk or a workout, knowing that they’re waiting for you can give you the push you need to get up and pull on your workout gear. If you’ve paid for a class or gym membership or you’re part of a team, the same goes. You don’t want to waste your money or let the team down.

It’s a way to connect with others.
Exercising together is a way to spend quality time with people who are important to us, or share our interests. It’s also a great way to meet new people. And this interaction often extends beyond the gym, sports field or walking trail with pre or post-exercise catch-ups.

It provides support and encouragement.
This is particularly important when feeling tired and sore, but we know exercise (at a reduced intensity) can help us manage these symptoms. Our exercise buddy can provide encouragement to start exercising or to keep going.

It can challenge you to push yourself harder.
When you’re exercising with others, especially if you’re similarly matched in terms of fitness levels, you’re more likely to push harder and spur each other to increase the intensity of your exercise or the distance you walk/run/cycle. This continual challenge provides the best health outcomes over time.

Fitness leaders provide structure and form.
Exercising with a qualified instructor – in person or online – ensures your workout has a proper structure. That includes a warmup, workout and cool down. The instructor can also make sure you’re doing the exercises correctly to get the most benefit and make sure you’re not going to injure yourself.

It’s fun and makes you feel good!
When you exercise, your body releases chemicals such as endorphins, serotonin and dopamine into your bloodstream. They’re sometimes called ‘feel-good’ chemicals because they boost your mood and make you feel good. They also interact with receptors in your brain and ‘turn down the volume’ on your pain system. Combine that with the company of your bestie or your partner/kids/neighbour, and it can be a fun time for all ?.

Finding an exercise class, group or centre that suits you

OK, so you’re motivated and want to join an exercise group. How do you find one that suits you?

First – you need to be COVID safe and follow the specific rules in your state or territory.

If in-person classes aren’t possible at the moment, you have other options.

There are lots of free exercise apps, YouTube channels and websites with free online exercise programs. These can be especially helpful when you need or prefer to exercise from home. There’s a class or group to suit all fitness levels and tastes. Read our blog about online exercises for more info and links.

If you can exercise together in person, try these sources to find an exercise class, group or centre that suits you:

  • Neighbourhood houses and community centres are ideal starting points to find exercise options close to you. Visit the Australian Neighbourhood Houses and Centres Association Members page to find your state or territory’s website, where you can then search for local houses or centres and find exercise programs they offer.
  • Local councils are also a good source of information about exercise programs. Go to your local council’s website and search ‘exercise classes’ to see what they offer.
  • Some larger gyms and physio centres have heated indoor swimming pools where you can swim laps or join a warm water exercise class. You can also search online for classes held at community swimming centres.
  • Walking groups are a fun way to get active, meet new people and socialise. The Heart Foundation has over 1200 walking groups around Australia, you can search for one close to you here.
  • parkruns are free, weekly community events are held all around the world with 5km walks and runs in parks and open spaces on Saturday mornings. Everyone is welcome, there are no time limits, and no one finishes last!
  • Fitness Australia has an online directory of personal trainers and businesses. If you’re looking for an exercise class in your area, select Find a Business, click on Group exercise classes and type in your suburb. It’s that simple!

Contact our free national Help Line

If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore


winter_exercise_blog.jpg
15/Jul/2021

Staying active in winter

I love the idea of winter… cosy evenings on the couch reading a book, lying in bed on a Sunday morning listening to the rain, hearty soups for lunch with scrummy bread. Love, love, love. The reality however…well, that kind of sucks at times.

Trying to stay warm without energy bills skyrocketing. Trying to maintain a healthy weight range when I’m cooking lots of comfort foods. And the big one – keeping up the momentum when it comes to exercising.

It can be tough when it’s cold, dark and wet to brave the elements for a walk. Or to head out to the gym when a perfectly good couch is sitting there all warm and snug.

But we need to exercise. It’s vital in the management of our musculoskeletal conditions, our pain levels and our weight. Being active every day helps us get better quality sleep, and it improves our mood. It also helps us manage our other health conditions. And it gets us out of the house so we can connect with others – our friends, teammates, gym buddies, and other people walking their dog in the park.

Knowing all of that doesn’t make it easy though, so here are some strategies to help you get out there:

Dress the part

Your warm-weather exercise gear may not cut it when it comes to exercising in winter. You need to think layers. The clothes closest to your skin should draw moisture away from the skin (known as wicking) so that your skin doesn’t stay damp. It should also dry quickly. Look on the labels for mention of wicking or polypropylene, not cotton.

Then add an insulating layer of fleece or wool to keep you warm. Finally, add a layer that will resist wind and rain. The beauty of layers is you can take them off and put them back on if/when you need to. Choose bright colours so you’ll be seen even on the dullest, greyest days, through the fog and rain.

Next, you need to wear appropriate socks and footwear for the activity you’re doing – hiking boots, running shoes, walking shoes, gym shoes – they’re often not interchangeable.

It’s preferable for shoes you’ll be wearing outdoors to be waterproof or dry quickly. And make sure they have good traction – it can get very slippery out there! If you’ve got old shoes from last winter, check the soles to ensure they’re still ok.

It’s also a good idea to wear sock liners when hiking to wick moisture away from the skin and prevent blisters.

Finally, protect your extremities. Wear gloves (this is a must if you have Raynaud’s), a hat that covers your ears, sunglasses and sunscreen. Even in winter, your skin can be damaged by the sun’s rays.

Oh – and depending on your activity – don’t forget to take a lightweight backpack or bag for your water bottle and to store any of the layers you remove.

And one last thing – have a warm shower and get changed out of wet, damp clothes as soon as you get home, so you don’t become chilled. This can very quickly cause tense muscles, leading to pain. And no one wants that!

Stretch it out

Don’t just rush out the door if you’re in a hurry to get your exercise over and done with. Take time to warm up your muscles, and loosen up. Especially if you’re already feeling stiff. This will help prevent muscle strain and pain. Read ‘Effective winter warm up exercises’ from Diabetes NSW for more info.

Be careful of surfaces

Slips, trips and falls are enemies of anyone with a musculoskeletal condition. So we need to take care out there. Uneven surfaces, wet leaves or mud on footpaths and trails, slick tiles at the shopping centre or gym – they can all be treacherous. So be aware of the surfaces you’re walking, running, skipping or jumping on, and take care.

Choose activities you enjoy

It’s much easier to be active – whatever the weather – if you’re doing something you enjoy.

And mix it up

Trying new activities is fun and challenging all at the same time. And who knows? You may discover a new activity that you love. There’s so much out there to try:

  • bushwalking
  • rock climbing
  • dancing
  • Frisbee/football in the park with the kids/dog/friends
  • kayaking
  • joining a sports team – e.g. basketball, netball, footy, calisthenics
  • golf
  • gardening
  • yoga
  • swimming/water aerobics
  • boxing
  • cycling
  • skiing
  • trampolining.

The sky’s the limit!

Check with the Bureau of Meteorology

Before you head out, check with BOM to find out the weather forecast. And don’t forget to check the rain radar. That’ll help you dress appropriately and may also affect your timing. If you like walking in the rain, you may decide to head out regardless. But if you’re not a fan, the radar will give you an idea of when to go (just don’t forget your umbrella – just in case ☔).

Exercise indoors

If you’re not a fan of exercising in cold and wet weather, there are lots of ways you can exercise indoors. Join a gym, follow exercise classes online in the comfort of your lounge, do laps around your shopping centre, dance in your lounge room, jump rope, use a hula hoop, chase the kids, hit the indoor swimming pool, clean the house. There are many options for being active indoors.

Play some tunes…

Or podcasts to keep you motivated. Listening to upbeat, fast-paced music will help you move at a quicker pace, giving you a better workout. And podcasts can capture your attention and help you keep going. Especially if you’re hooked, and you’re bingeing one! Then it’s a matter of making sure you don’t overdo it (speaking from experience on this one!).

Drink water

Even though you may not be sweating as much as you would be on a hot day, your body is still losing water through your sweat and breathing. Take a water bottle with you and drink when you need to.

Set yourself a goal

If you’re still finding it hard to get motivated, set yourself a goal. It may be something like losing a certain amount of weight, being able to walk a certain distance without being out of breath or taking part in an upcoming fun run/walk. Choose something that matters to you, and make sure it’s a SMART goal – that is, it’s Specific, Measureable, Achievable, Realistic and has a Timeframe. Read more about goal setting.

Reward yourself

When you’ve committed to exercising, and you’re actually doing it, congratulate yourself. It’s no small thing! Especially when it’s not only cold and miserable out, but you live with a chronic, often painful condition. So treat yourself. Give yourself a massage (or better still, have someone else massage you), have a warm bath or soak your feet, see a movie you’ve been wanting to see. Choose something that makes you feel good, and be proud of your achievements.

Contact our free national Help Line

If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore


music.jpg
03/Jun/2021

“One good thing about music, when it hits you, you feel no pain.” ― Bob Marley

This morning I was sitting at my computer in my makeshift home office, looking out at the bleak Melbourne weather and contemplating a week of a whole lot of nothing. Yep, at the time of writing, Victoria was entering a seven-day circuit breaker lockdown.

I could hear the radio in the next room and noticed the station had brought back the Lockdown Countdown. This is a daily uplifting ‘blast from the past’ song to help us get through the latest lockdown. It’s not the bright pop of Tay-tay or Bieber, but ‘OMG, I LOVE THIS SONG, crank the volume and sing at the top of your lungs’ music. A new song is played each day. Today’s song was Smash Mouth’s ‘All Star’. 

And I realised I was smiling as I went through my emails, and I was singing aloud.

Music is a powerful force we often don’t think about – or at least not too deeply. It’s always there, often in the background. But music can improve our mood, help us focus, get motivated and even ease our pain.

So let’s take a closer look at the power of music. And, of course, this is a blatant opportunity to listen to great music and watch videos – all in the interests of research 😉.

Everybody hurts (R.E.M): Music and pain

Numerous research studies have confirmed what many of us have long believed – listening to or creating music can ease our pain. However, we don’t really understand exactly how it works. We do know that listening to music releases dopamine, a chemical made in the brain. It’s often called the ‘feel-good hormone’ and is released when we experience something pleasurable, such as food, exercise, sex and music.

Music also distracts us. It has the power to shift our focus from our pain to something else, such as singing, humming, dancing, or remembering the first time we heard a piece of music. Depending on the level of our pain, music may be enough on its own to help distract us, or used with other pain management strategies such as exercise, medication, heat and cold packs, or massage to get through the worst of our pain.

But at the end of the day, it’s a pleasurable, low/no-cost treatment for pain.

I’m so tired (Kasabian): Music and sleep

Many of us struggle with getting a good night’s sleep – whether it’s falling asleep, staying asleep and/or getting enough quality sleep to wake up refreshed. Anxiety, pain, stress and an overactive mind can all affect how well we sleep.

If this sounds familiar, try listening to some music.

We know it works – we’ve used lullabies for millennia to help put babies to sleep.

Listening to music as you fall asleep can slow your breathing and calm your mind. Adding music to your nightly routine can help you sleep better and reduce the time it takes to fall asleep. It can also distract you from your pain, and counteract any outside noises that may interrupt your sleep, such as traffic or noisy neighbours.

Choose music you enjoy and find soothing – nothing too fast or upbeat! – and create your own sleep playlist. Or there are many ready-made sleep playlists you can try on streaming apps such as Spotify or Apple Music.

Fake happy (Paramore): Music, stress and anxiety

Anxiety and depression are common in people living with arthritis and musculoskeletal conditions. The good news is that many treatment options can help you reduce their impact on your life. One of these treatments is music.

Listening to music can lower blood pressure and slow down the heart rate – both of which are heightened in times of stress and anxiety. Music can also make us cry – which is sometimes the outlet we need to deal with strong feelings.

To get the most out of the music, take the time to ‘actively listen’ to it. Put away all of your usual distractions (e.g. phone) and focus on the music – the lyrics, the tempo, the instruments and how it makes you feel.

Again, it’s important to choose music that makes you relax and is soothing to you. This is obviously a subjective thing – we all have different tastes in music and what we consider relaxing. Such as Garth on the commercial for health insurance de-stressing to heavy metal – which isn’t everyone’s ‘cup of tea’.

Whatever music you choose, be mindful while listening to it, and it has the power to help you find your calm during stressful and anxious times.

Dance monkey (Tones and I): Music and exercise

It never fails. When you’re out for a stroll and some fast-paced music comes through your earbuds, your steps sync to the tempo of the music, and you start walking faster. For me this morning, it was some Run DMC and Aerosmith action with ‘Walk this way’.

So music can help us increase the intensity of our exercise. It also motivates us to move. Listening to music with a great beat, that lifts our mood is often all we need to encourage us to exercise and be more active. It makes you want to dance around the lounge, walk around the park, do some yoga or head to the gym.

Having a good playlist will also distract you. If you’re finding it hard to get in the exercise zone, uplifting tunes will help you get there by giving you something else to focus on.

Happy working song (Enchanted): Music and everyday activities

As with exercise, music can help make everyday, mundane and sometimes stressful activities easier. Stuck in traffic? Put on some relaxing music. Cleaning the shower? Put on some fun, one-hit wonders. Preparing dinner for the starving hordes? Put on something that makes you feel creative and calm. This is the beauty of music – whatever the genre – there’s something for all tastes, occasions and feelings.

ME! (Taylor Swift): Music and our sense of self

Our musical preferences are a big part of who we are. We’re all unique when it comes to what we listen to and when – what music soothes us, energises us, makes us emotional, transports us back in time. It’s magical. And unique to every person.

Count on me (Bruno Mars): Music connects us with others

Music also connects us with others. Think about the earliest time we encounter music – a parent singing a lullaby to their child. Apart from helping the baby fall asleep, it’s an important bonding time between parent and child.

Now think about attending church, a sporting event, or a concert. The shared moments when everyone sings a hymn, an anthem or a song can unify people from all walks of life, even if for a short period.

Music also provides an opportunity to make new friends over a shared love of a particular band, style of music or artist. And with most of us having access to the internet and social media, these friendships are no longer confined to our own suburbs, states or even countries. Why is this important? Because being connected with others is vital for good physical and mental wellbeing. Social connections can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and improve our immune systems.

Happy (Pharrell): Music and emotions

Listening to music releases dopamine – one of the happy ‘feel good’ chemicals. This boosts your mood and makes you feel more optimistic. So playing upbeat, happy music first thing in the morning can help set you up for the day. Especially if you’re feeling down or the morning news is too depressing to deal with.

On the flip side, listening to sad music can also be healthy. It can help you process sadness or other ‘negative’ feelings by reflecting on them or crying. By doing so, you can deal with them rather than bottling them up.

Make a playlist for all occasions

Music is a powerful tool we can use in many situations and for many health benefits. So just like making a mixed tape for the person you had a crazy, mad crush on as a teenager, make yourself a bunch of mixed tapes. Well, not literally; those things are impossible to find! But make yourself a series of playlists that you can use to exercise, boost your mood, help you sleep or manage your pain. Have them ready to go, so all you have to do when you need them is to press a button.

Or check out the playlists online and find some that suit your tastes and needs.

And pump up the volume! 

“Music gives a soul to the universe, wings to the mind, flight to the imagination and life to everything.” ― Plato

Contact our free national Help Line

If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore




Musculoskeletal Australia (or MSK) is the consumer organisation working with, and advocating on behalf of, people with arthritis, osteoporosis, back pain, gout and over 150 other musculoskeletal conditions.

Useful Links


Copyright by Musculoskeletal Australia 2023. All rights reserved

ABN: 26 811 336 442ACN: 607 996 921