Activity and Exercise

Australia has a reputation of a country who love to watch and participate in their sport and activity.

Staying active is a great way to stay healthy. There are many ways you can get active and it will depend on what you enjoy doing, it may be walking, running, swimming, dancing, surfing or going to the gym.

Whatever activity you do, it may benefit you in the following ways:

• Increased energy levels
• Manage stress levels
  
• Increase your flexibility and mobility
  
• Feel better about yourself

Even 30 minutes a day – exercising or partaking in activity will improve your health, well being and making you feel better.

If you experience any adverse symptoms whilst exercising like shortness of breath, dizziness, pain in the chest, cramps or fainting – make sure you stop and rest. If these symptoms occur regularly contact your doctor.

If you receive an injury during exercise or activity, assess whether you need medical attention or it may be a soft tissue injury which is the most common injury for people participating in sport. A soft tissue injury includes, a sprain, muscle bruising or ligament bruising.

To improve your chances of recovery and to minimize the injury you can apply the following principle – 

RICER stands for Rest, Ice, Compression, Elevation and Referral.

• Rest – Remain in a comfortable position and rest
• Ice – Apply ice to the injured area for twenty to thirty minutes for two hours, this should reduce swelling, pain and bleeding
• Compression – Apply a firm bandage over the injured area or limb
• Elevation – Raise the injured area or limb above the heart – use an aid like a chair or pillow to assist you  
• Referral – Arrange to see a professional such as a doctor or physiotherapist

DO NOT do the following –

• No Heat
  
• No Alcohol
  
• No Running
  
• No Massage

To help avoid injuries always try to –

• Warm Up (Stretches)
• Drink Water
• Gear Up (wear the correct running shoes)

    

 

 

How to Apply