7/3/2024

Hello and welcome back to our blog, Therapy WA Talks.

Here on our blog, we give an insight into what it is we at Therapy WA do, shining a spotlight on all thing’s physiotherapy, the weekly happenings of our therapists and giving our amazing clients a voice.

Therapy WA is a WA owned and ran mobile physiotherapy service servicing the Perth Metro area. Our focus is on making physiotherapy accessible to all, with a patient-centred, functional, and fun approach.

Boy has it been hot hey! We have heard a lot from our clients that they have struggling to exercise throughout the Perth and WA summer, particularly on the 35+ degrees days we’ve been having. We understand that exercising during this time is difficult, and we know that a lot of the conditions and symptoms our clients suffer from can be aggravated by the heat. As such, we would never recommend exercising in extreme heat, or pushing your body to places it does not want to be. So, we thought it would be useful to put together some tips to ensure you can still get some physio-approved exercise in during the summer months in WA.

1. Early Morning or Late Evening Walks: Start or end your day with a walk or a push, even if it is only 20 minutes, we promise you will feel better! The temperature is obviously milder during these times, making it more comfortable for you to enjoy the outdoors. Walking is a low-impact exercise that benefits cardiovascular health and strengthens muscles without putting excessive strain on your joints. And the perfect time to take the pooch out for some exercise also.

1. Swimming/Hydrotherapy: Take advantage of Perth’s beautiful beaches or community pools. Swimming is an excellent full-body workout that is easy on your joints. It helps improve cardiovascular fitness, flexibility, and muscle tone. If you’re not a strong swimmer, consider hydrotherapy or even walking in the water as an alternative. Please ask your physio if you would like a hydrotherapy program, and we would be happy to do one up for you!

1. Indoor Cycling: Beat the heat by opting for indoor cycling at a local gym or if you are lucky enough to have one at home. Keep an eye out on verge collection or on Marketplace – there is often indoor bikes on offer for reasonable prices and it is a great piece of equipment to have at home. Cycling is great for cardiovascular health and leg strength. It is also quite easy on the joints, making it excellent for arthritis or aging joints.

1. Yoga in the Shade: Find a shaded spot in your garden or one of our beautiful local parks to practice yoga. Yoga promotes flexibility, balance, and relaxation. It’s an excellent choice for hot days as it allows you to tailor your practice to your fitness level and focus on mindful movements. There are some excellent free apps available or even YouTube is a great resource. Remember to stay within your limits, and not push yourself too much initially, listening to your body.

1. Indoor Strength Training: Engage in gentle strength training indoors. You can use resistance bands or light weights to target different muscle groups. Ask your physio for a program, and they will formulate one tailored to your needs and goals.

1. Kayaking or Paddleboarding: If you are feeling adventurous, embrace Perth’s waterways by trying kayaking or paddleboarding. These activities provide a full-body workout while allowing you to enjoy the cooling effects of the water. Make sure to wear sun protection and stay hydrated during your water adventures, and if you are inexperienced reach out to an instructor for help. A few of Perth’s beaches are now offering beach wheelchairs also, please see our Instagram page @therapywa for more information on this.

1. Gentle Stretching Indoors: On extremely hot days, opt for gentle stretching exercises indoors. Focus on flexibility and mobility to keep your joints supple and avoid pain and stiffness. Again, ask your physio for a mobility or stretching program that’s suitable for you.

Staying active in Perth’s hot climate is possible with a bit of creativity and consideration for the weather. Whether you choose water-based activities, indoor workouts, or shaded exercises, the key is to prioritise your health while adapting to the conditions. Remember to stay hydrated, wear appropriate sun protection, and listen to your body. Stay cool and active, Perth. And remember, Autumn is coming 

Please reach out if you have any questions lisa@therapywa.com.au

Take care and talk soon 