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WOMEN'S HEALTH

Exercise is Medicine

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Menopause

Menopause affects Women from 40 years onwards for approximately 5-7 years 

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Common symptoms and side effects include: 

  • Vasomotor disturbances: hot flushes and night sweats

  • Poor sleep quality

  • Reduced bone mineral density and muscle mass

  • Unhappiness, forgetfulness, irritability and mood swings

  • Joint pain

  • Decreased libido and pain with intercourse

  • Increased risk of CVD and metabolic syndromes (diabetes)

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Exercise has been shown to:

  • Reduce hot flushes 24 hours post exercise 

  • Promote improved sleep quality with fewer awakenings 

  • Create a positive mental and social distraction

  • Develop new motor and neural pathways which helps keep the brain young and healthy 

  • Improves somatic symptoms: muscle or joint pain and headaches

  • Build muscle mass and bone strength

  • Reduce risk of cardio-metabolic disease

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Physical activity also plays a role in maintaining health and disease prevention beyond menopause. We’re here to help to find the right exercise routine for you, that you can enjoy and manage menopause. As little as 3 hours of exercise per week can have a positive effect on your symptoms. 

Pre and Postnatal​​​

There is so much information out there on the do’s and don’ts during the pre and post natal period that can be confusing and overwhelming. We’re here to bust myths, educate and provide support throughout your motherhood journey and beyond. 

 

What we can help with:

  • Pregnancy safe exercise and labor prep

  • Postnatal recovery and return to exercise programming

  • Diastasis Recti rehab

  • Pelvic floor dysfunction and pain

  • Urinary incontinence and prolapse

  • C-section recovery

  • Pelvic girdle pain: sacroiliac joint and pubic symphysis

  • Postural concerns and upper back pain from nursing and breastfeeding 

  • Lower back pain

Diastasis Recti

​Abdominal Separation is a natural and normal adaptation of the abdominal wall to accommodate your growing baby. It’s where the Linea Alba (the connective tissue between the two rectus abdominis muscles) elongates and lengths to make room for bub. 100% of women will have some degree of abdominal separation during pregnancy, and it’s often present for a period of time post birth as tissue healing takes place. 

 

Research shows that day 1 to 8 weeks post birth is the most adaptable time for the abdominal wall - although every woman is different and healing is individualised.

 

The stats:

  • 27% of women in second trimester will have abdominal separation

  • 66-100% of women third trimester will have abdominal separation

  • 53% of women immediately postpartum will have abdominal separation

  • 36% of women will have abdominal separation that remains abnormally wide post birth

 

The “Normal” Width:

  • Pre-pregnancy = 22mm

  • During pregnancy = 86mm

  • Post birth = 28mm

 

It’s really important to not fear Diastasis Recti, and rather than prevent it (because we can’t), time should be spent safely exercising during pregnancy and managing intra abdominal pressure. This will enhance tissue quality and function for the best possible postnatal recovery. 

 

What to do:

It’s essential to be thoroughly assessed by a women’s health professional to appropriately  prescribe individualised exercise best suited to you. Exercise should focus on:

  1. Restoring breathing patterns that promote a tension free diaphragm

  2. Ensure core synergy i.e. pelvic floor, abdominals and diaphragm work together as a unit

  3. Load abdominal wall safely and progressively 

Hypermobility and POTS

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Hypermobility and POTS tend to go hand in hand and can be managed effectively though exercise. 

 

The hypermobility spectrum can vary from “being bendy”, to excessive hypermobility resulting in pain and dysfunction, significantly impacting quality of life (EDS)

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Hypermobility is often objectively noted as increased joint mobility, but it also impacts the cardiovascular system and pelvic floor due to ligament laxity supporting the pelvic organs. 

 

POTS is a condition on it’s own but also a symptom of hypermobility and can present as both cardiac and non cardiac symptoms:

 

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Working with an exercise physiologist will enhance your symptom management through:

  1. Appropriate pacing of activity

  2. Muscle strength to reinforce passive joint structures, increasing dynamic joint stability

  3. Reduce active muscle holding/gripping and associated fatigue

  4. Improve motor control

Cardiac Symptoms

Light-headedness

Chest discomfort

Shortness of breath

Palpitations

Tachycardia

Fainting

Exercise intolerance

Non Cardiac Symptoms

Headaches

Dizziness

Fatigue

Difficulty falling asleep

Fatigue

Anxiety

Bladder bowel disturbances

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