Minimum Safe Dosage: How much Physical Exercise should we aim to do?

by Chris McCormick


Are you sitting at the desk for a long time? Struggling to find time to get out of the office during the day? Staring at the computer screen for long periods? These are the all too common traits of the corporate worker in modern society.

Having a low physical fitness for your age group actually is a greater predictor of early death than the cumulative risk of smoking, diabetes, and obesity combined – scary I know! This is particularly important for a corporate population as so much of the day is spent sitting down at your desk or in meetings.



The key question is how can we improve low physical fitness?

How much physical activity do you need to undertake to reduce your risk of early death?

The answer is easier to achieve than you think! I recommend watching this YouTube video It certainly changed my perspective on this topic when I was shown it a couple of years ago! I now show it to as many clients as possible, particularly those in corporate settings!

Some simple tips to help you increase your physical activity

  • Get off the lift 2 or 3 floors earlier and take the stairs to your level
  • Hop off the tram a couple of stops prior to work/home
  • Walk up the escalators at the train station – don’t stand and let it do the work for you!
  • Find a lunch buddy and go for a 15-30 min walk at lunchtime

The key point here, is minimising our time spent being inactive!

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Recent research into this space suggest that an attachment to your smart phone is similar to other addictions and it involves the dysregulation of dopamine. Dopamine is a neurotransmitter that regulates the brain’s reward centre. In other words, it motivates people to do things they think they will be rewarded for doing. Every time you get an email through your phone, there is a little elevation in dopamine that says you might have something that’s compelling. You don’t know what the email is, who it’s from, when you’re going to get it and that’s why you have to keep checking your phone. Can you see the problem here?

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Six Steps to a Healthier You in 2015 by Edwina McDonald

Living healthier is often just a matter of changing a few simple lifestyle habits: getting more exercise, eating healthier, not stressing the little stuff. This is often easier to say then do when combined with a busy work week and a full social calendar! However we have an article and offer that will ensure your 2015 is a healthy one! Edwina McDonald, Pinnacle Health Group’s Dietitian and Nutrionist, gives you practical and achievable ways of changing your daily habits to keep you healthy and fit.

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Balancing A Sedentary Life With Massage by Maryann Stamatopoulos

Previously we have discussed the importance and frequency of Remedial Massage; we used the paradigm of having a car serviced or going in for a tune up. 

Speaking from personal experience I understand our sedentary lifestyles are something that are often unavoidable. At the end of my working day,  when I previously sat at a desk all day, my shoulders were hiked up to my ears, looking like I was wearing them as earrings. As a result, I have been an advocate of regular massage treatment, even before changing careers and becoming a Remedial Therapist. Still to this day I look forward to my regular tune up and my body thanks me.

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