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    Musculoskeletal Health Australia
    15/Oct/2024
    Health InformationMSK articles

    I’m walking on sunshine

    “Whooooa, and don’t it feel good!”

    Gotta love the eighties and music from bands like Katrina and the Waves, right?

    And even though we’re no longer in the depths of winter and you can imagine the summer sunshine just around the corner, I’m in Melbourne as I’m writing this and I’m a bit chilly from the quick walk I took round the block. Now back at my desk, I’m certainly feeling brighter than I did 15 minutes ago! Especially with the tune of that song stuck in my head.

    While I was out I couldn’t help but notice how many people were also out for a stroll. It seems that everyone’s rediscovered walking now that  the clouds are parting and the tempreture is set to rise.

    Walking is one of the most positive things to have lingered post the pandemic with people contiuing to put on their walking shoes and hitting the paths. Walking is such a great way to exercise. It costs nothing, it’s suitable for most people, and it gets you out and about.

    It’s a fantastic way to wind down after a long day of work. It can help you relax, especially if you’re feeling stressed or anxious.The fresh air, the exercise, and listening to something interesting – your family, a friend, a podcast or music – it’s a great way to boost your mood.

    If you don’t exercise much, walking might be a good way for you to build up your activity levels – though be sure to talk with your doctor first to get the all-clear. Then start slow.

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

    If you can’t walk 30 minutes at a time, break the walking up over your day. Three 10 minute walks, six 5 minute walks…it all adds up.

    And if 30 minutes most days isn’t achievable 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 of the other things that affect you day to day. Now create a SMART goal. That’s a goal that is Specific, Measurable, Achievable, Realistic and has a Time-frame that works for you. Read our blog about goal setting for more info.

    Walking tips

    • Wear comfortable, appropriate clothing and shoes. Your shoes should support your feet and have a non-slip sole. Clothes should be loose and/or stretchy enough to allow you to walk without restrictions. And don’t forget a hat on sunny days.
    • Warm up and cool down to prevent injuries or pain. While you might be eager to just get out there it’s important that you take the time to let your muscles and joints warm up. 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. Don’t forget to incorporate some basic stretches after you’ve warmed up and after you’ve cooled down. Check out these ones from the Arthritis Foundation (USA).
    • Make it social (if you can) – walk with a friend, your family, kids, the dog.
    • Listen to music, audio books, podcasts. Going for a walk by yourself gives you space for some alone time. Listen to something that interests you and relax as you get some exercise.
    • Make walking a part of your regular routine. Go at the same time each day – e.g. before/after work, after lunch.
    • Be mindful while you’re walking. Really 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? This is an opportunity to really connect with what you’re doing and savour every moment.
    • Explore new places. Visit new walking trails, parklands and suburbs. Mixing it up will make your walks more interesting. Comedian and radio host Tony Martin and his partner have spent more than 10 years exploring the streets of Melbourne, with the goal to walk every single street! While your goal doesn’t need to be this challenging, it may inspire you to use google maps or your GPS to discover new and interesting places to walk.
    • Take a water bottle – it can be thirsty work! And depending how far you’re walking, consider taking a small backpack for your water bottle and any other supplies you think may need such as snacks, a map, band aids (just in case) and your phone.
    • 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.
    • 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.
    • And if you catch the walking bug (that sounds a little gross but you know what I mean), 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 your walking more enjoyable and challenging.

    Contact our free national Helpline

    If you have questions about your musculoskeletal condition, treatment options, telehealth, managing your pain or accessing services be sure to call our team. They’re available Monday to Thursday between 9am-5pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

    More to explore

    This isn’t an exhaustive list, but just some of the sites that provide useful info about different walks and trails in Australia.

    CONTINUE READING
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    Lisa Bywaters
    15/Feb/2024
    Health InformationMSK articles

    The cost of living with a chronic condition

    Living with a chronic musculoskeletal condition costs us physically, mentally and emotionally. But what many people don’t understand are the substantial financial costs associated with having chronic conditions. They’re expensive.

    Healthcare costs

    These are the most obvious. Medications, lots of trips to your doctor, your specialist/s, allied health professionals, tests, exercise classes, surgery, orthotics….they all add up. A lot!

    People who don’t have a chronic condition may assume that a lot of this is covered by government subsidies, GP Management Plans, health insurance, the Pharmaceutical Benefits Scheme, with a little sprinkling of magical fairy dust to cover the rest. Depending on a person’s situation some of this may be covered. But much isn’t.

    There’s significant cost in seeing allied health professionals such as physiotherapists, podiatrists, occupational therapists, hand therapists, dietitians and psychologists. While GP Management Plans assist with the cost, there’s mostly only five visits provided and these are used up very quickly. There may also be a gap payment over the Medicare Rebate. And there are also often considerable out of pocket expenses to see a specialist privately or longer waits when you see them publicly.

    This can put a significant strain on a person’s finances.

    Employment

    Living with a chronic musculoskeletal condition is varied and episodic. That means you often don’t know how you’ll wake up. Your pain and stiffness may have been under control and manageable for some time, but then one day you wake up feeling crap. Your joints are swollen, it hurts to move, and you’re soooo exhausted. This makes it difficult to get up and move around, let alone get to work and put in a full day, as well as all the other things you have going on – family, friends, studying, chores, and a social life.

    This may lead to time off work, and using up all your sick and personal leave. But if the situation (or workplace) becomes unmanageable it may result in someone having to permanently reduce their hours, change jobs, become unemployed or retire early.

    Any of these things will obviously affect your everyday finances. However it can also affect your future finances as superannuation is impacted by reduced or lost income.

    Wow. This became really depressing really quickly.

    The good news is there are services to help you if you need to change careers, or need financial assistance while you re-evaluate what you can or can’t do. We’ve added a bunch of these to the More to Explore section below.

    And while we know none of these services are perfect, they can provide you with many of the tools and resources to help you through this tough time.

    Hidden costs

    Lost employment and medical costs – check. They’re probably the most visible costs. But there are many hidden costs. We’ve listed just a few.

    • Home and car modifications – so that you can continue to do the things you want and need to do as easily and pain-free as possible you may need to make changes to your home and/or car. They may be simple and relatively inexpensive – e.g. adding a swivel seat to your car to help you get in and out, or more complicated and pricey – e.g. installing a chair lift to help you get up and down the stairs in your home. An occupational therapist can help you work out what modifications will assist you, and can also advise you of any available schemes or assistance programs you may be eligible for.
    • As well as changes to your home or car, you may also need to buy various gizmos and gadgets that: protect your joints (e.g. tap turners, pick-up reachers), help you manage your pain (e.g. heat packs) and generally make life a little easier (e.g ergonomic mouse for your computer, walking aids). Again these can range in price.
    • Getting out and about if you’re in pain, or dealing with serious brain fog, can be tricky if you don’t feel up to driving. It was only made worse with the COVID pandemic, when many of us felt vulnerable catching public transport. So you may have resorted to catching a taxi or using a rideshare company. But over time this does add up. You may be eligible for a taxi subsidy – each state/territory has their own scheme – so it’s worth checking to see if you can access this.
    • Food, glorious food. Let’s face it there are many times you feel flattened by your condition and cooking is the last thing you want to do. And now with the convenience of delivery apps, you can get almost anything delivered to your door. Unless like me you live in an outer suburb in which case it’s fish n’ chips, pizza or burgers – yum, but not the healthiest options. These deliveries can be a lifesaver, but the cost can also very quickly add up.
    • Events and holidays. This’s a tough one. Because of the nature of chronic conditions and often not knowing how you’ll feel from day to day, you can pay for future events and then have to cancel or change at the last minute. Like tickets to a concert – you often buy them so far in advance and you’re excited for literally months! And then the night comes and you know you can’t go – you’re too tired, too sore, too whatever. So you have to forfeit your ticket, or give it away to a friend. Or you’re on holiday, but you end up having to pay to make changes because you’ve had a flare and you need an earlier flight home, or you need to catch more taxis than you’d planned to, or you need to buy a pillow because the one at your hotel is a rock. It’s the crazy, unpredictable stuff like this that’s hard to plan for and adds to financial stress.

     

    Contact our free national Help Line

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

    More to explore

    CONTINUE READING
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    Lisa Bywaters
    09/Dec/2021
    Health InformationMSK articles

    DontWaitMate: Managing your health during the pandemic

    Did you know that 52% of Australians are putting off their healthcare due to concerns about COVID-19? (1)

    This alarming figure has prompted the Continuity of Care Collaboration (CCC), a network of more than 35 peak bodies, industry and healthcare organisations, to create the #DontWaitMate campaign.

    The campaign aims to reassure people that attending their GP, dentist, pharmacist, allied health professionals, and specialists is safe. That it’s safe to get blood tests, skin tests, scans and all other pathology tests.

    It’s essential that anyone with chronic or complex health conditions, the elderly, vulnerable communities and people who are immunocompromised have continuity of care so that they’re able to live as well as possible. And that any changes in their health are picked up as soon as possible.

    #DontWaitMate campaign also urges anyone who’s been putting off their tests or has noticed urgent and/or new symptoms to pick up the phone and make an appointment today.

    Your health is the priority.

    CCC explains that there are measures to help you feel safe to access health care needs remotely, e.g. through telehealth, e-prescribing of medicines and home delivery of medicines. If you need to go to a clinic or hospital, personal protective equipment, regular cleaning, and distancing measures are all in place.(2)

    It’s all about keeping you safe while managing your ongoing healthcare.

    So Don’t Wait Mate. If you’re like me and have a pathology form stuck on the side of your fridge or a poo test in your bathroom drawer, go and get it, pick up the phone, and make that call. Don’t let them expire like I did ?. It just adds to the time you’re waiting to ensure everything’s ok.

    Or, if you’ve noticed some changes in your health or body that concern you, make an appointment with your doctor to discuss them.

    Because your health is too important to neglect.

    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.

    Reference

    (1-2) Continuity of Care Collaboration
    https://continuityofcare.org/

    CONTINUE READING
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    Lisa Bywaters
    28/Oct/2021
    Health InformationMSK articles

    COVID booster shots and 3rd doses – what’s the deal?

    22 February 2022 – This article was written in October 2021. In December 2021, the Australian Government approved and recommended booster shots for all eligible people aged 16 and over. You can find the latest advice on booster vaccines on the Department of Health website.

    There’s been a lot of talk in the media recently about boosters and third doses of the COVID-19 vaccines. And the nurses on our Help Line are certainly taking lots of calls about it! So we thought we’d answer some of your questions about this next step in the vaccination rollout.

    Honestly, most of us thought that once the majority of Australians were double vaxed, it was smooth sailing ahead. That everything was sorted. Job’s done. Time to ‘get on the beers’ and return to normality. 🍻

    But this virus is tricky, and we’re still learning so much about it. Including how to protect ourselves from it.

    Fortunately, we can look overseas for information. With Australia’s vaccine rollout months behind countries like the UK, US and Israel, we can learn a lot from their experiences and the data they’re collecting.

    We know that after two doses of the vaccines, healthy people have a greatly reduced risk of developing severe COVID or ending up in hospital. Which is fantastic news. Yay for vaccines!

    However, we’re seeing that some people with weakened immune systems (immunocompromised) have caught COVID, even though they’re fully vaccinated.

    Although we don’t know exactly why this happens, it appears that people who are immunocompromised have a varied response to the vaccine. They do gain immunity, but it’s generally not to the same extent as the general population. And how much immunity they gain depends on their underlying health condition and the medications they’re using.

    That’s why the Australian Technical Advisory Group on Immunisation (ATAGI) has recently recommended a 3rd dose of the vaccine to severely immunocompromised people so that they can reach a level of immunity that’s protective. You can check out their list of immunocompromising conditions and therapies here. The Australian Rheumatology Association has also updated their COVID-19 information to include information about third doses. And if you want to know if you need to get a 3rd dose – because the information can be a little confusing – talk with your GP or specialist about your situation.

    It’s worth pointing out that the use of additional doses to increase the vaccine’s effectiveness in immunocompromised people isn’t a new thing. It happens with other vaccines, for example, the annual flu shot to boost immunity to the influenza virus. Instead of one flu shot, some people require two.

    When it comes to the general population – again using overseas experiences and data – we’re seeing that about 6 months after the 2nd vax, the protection from the vaccines seems to be waning.

    A booster shot may be needed if immunity to the virus does start to decrease. The Therapeutic Goods Administration (TGA), in consultation with ATAGI, has assessed the Pfizer vaccine for safety and effectiveness as a booster. As of 27 October 2021, it was provisionally approved for use in those aged 18 and over. The first in line to get it will be those who received their vaccines firsts – way back in February 2021 – so that’s aged care residents, frontline health and quarantine workers. The government is waiting on further advice from ATAGI as to when the rest of the population will receive boosters.

    Booster shots may also be required in the future as we see different variants of the virus emerge. Again, as we see with the annual flu vaccination, it’s tweaked each year to keep up with changes to the influenza virus. This may be what happens with the COVID vaccine.

    At this stage, the Pfizer vaccine is the only one put forward as a booster. So what does that mean if you received a Moderna or AstraZeneca vaccine for your first two doses?

    We’re not sure. Several studies are investigating this very question. It’s possible that mixing different vaccines might broaden your protection. But the research is ongoing, and it’s just too early to say. So it’s a matter of ‘watch this space’.

    Finally, it’s essential to recognise that being vaccinated doesn’t stop people from getting COVID. But it significantly reduces the risk of severe disease and hospitalisation. That’s why we need to be vigilant and do all the COVID-safe things we’ve been doing since this whole thing started:

    • wash your hands
    • cover your coughs and sneezes
    • wear a mask (when required)
    • physical distance
    • check in
    • stay home when sick
    • get tested
    • and stay safe.

    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

    CONTINUE READING
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    Lisa Bywaters
    05/Aug/2021
    Health InformationMSK articles

    Staying connected during crazy times

    Humans have evolved to be an incredibly social species. That’s why our connections are so important to us – with family, friends, work colleagues, teammates, walking buddies, fellow book clubbers and staff at the local coffee shop. They all play a role in shaping who we are and how we get on in the world.

    So when we can’t see these people in person due to lockdowns, restrictions, quarantine and the general chaos of COVID, it’s really hard on us.

    The last 16 months have been so wearing – both physically and emotionally. We’re living with heightened feelings of anxiety and stress – what will the case numbers be today, when will I be able to visit loved ones, how long will we be homeschooling, when will life go back to ‘normal’??

    Unfortunately, there aren’t any simple answers for any of these questions – especially the last one.

    But there’s a simple thing you can do to combat the loneliness, lethargy, emotional fatigue and general feeling of ‘meh’ that COVID is causing us to feel. And that’s staying in touch with your peeps and extended community.

    How to stay connected when you have to stay apart

    First, we should never forget that restrictions and social distancing measures are all about physical distance. We need to remain separate from others so that the virus can’t spread. But that doesn’t mean we have to be socially separated or isolated.

    Even before the pandemic, we used technology to remain connected. COVID has just put that on the fast track, and we’ve become familiar with video chats, long phone calls, and messaging.

    So what else can you do to ensure you remain connected with the people and places important to you?

    Check in. And no, there’s no QR code involved in this one ?! Take time daily to check in with yourself. How are you doing? If you’re feeling anxious or lonely, or overwhelmed, reach out to others for support. If you’re feeling fatigued or in pain, what can you do to deal with this? Taking a few moments to check in with yourself each day helps you deal with any issues before they become significant problems.

    Take time to connect with those in your own home – your partner, kids, parents, siblings, housemates, pets, plants??. How’s everyone doing? Share your experiences and feelings about the day. And if you want to go beyond the small talk, try these ‘36 questions for increasing closeness’ from The Greater Good Science Center at the University of California, Berkeley (USA).

    Phone a friend. Make a regular time to call/video chat with those important to you. And make that day/time sacred – nothing (other than an emergency) should get in the way of this contact.

    Get everyone involved. Call your nearest and dearest for a group chat and…watch movies, listen to music, make dinner, enjoy happy hour, fold the washing, discuss a book, play online games. You can still do things together even if you can’t be together.

    Get out and walk. Exercise is essential for our physical and mental health, so get out and breathe in the fresh air. Take the family for a stroll, or meet up with a friend in the park. If you can’t walk with your usual crew, link your fitness apps and compare how many steps you’ve done for a little friendly competition ?. Go on a scavenger hunt. Or send pics to your network of the things you see on your walk. Walking isn’t just a good form of exercise – it can become an adventure, or a mindfulness exercise, or a chance to see other people in the flesh (and safely distanced).

    Connect with your neighbours. Have a chat over the fence as you do your gardening or peg out the laundry. Or sit in your separate yards/driveways/balconies and just natter the afternoon away. Take note of any neighbours who live on their own and reach out to them. See if they need any assistance, groceries, someone to take the bins out, or most important of all, simple human interaction. It’s what we all need to get through this.

    Immerse yourself. There are lots of online support/hobby/social/exercise groups that you can access from the comfort and safety of your own home. You can learn new things and meet new people without stepping out your door. And the beauty of online groups is they don’t even have to be in the same city, country or continent! Befriend Inc has created a handy guide to help you find and attend social groups online.

    Send a care package. To someone you care about, or someone you know is having a difficult time. Send books, jigsaws, flowers, yummy food, a handwritten note. Anything that lets them know you’re thinking of them. It’ll be a lovely surprise and a boost for them, and for yourself. “As we work to create light for others, we naturally light our own way” – Mary Anne Radmacher.

    Give thanks. Even though we’re tired, frustrated, anxious and sick of the stupid virus, there are still things to be thankful for. Taking time to reflect on these things helps us feel more positive and more fulfilled. Find out how you can become more grateful in your everyday life.

    Volunteer your time and skills – from home. Volunteer work can be rewarding for yourself and your community. And there’s a lot of volunteer work that can be done online or remotely. So think about the types of things you’re passionate about, your skills, the amount of time you can give, and look around your local community to find the best match. Or visit GoVolunteer and search the database for volunteering opportunities.

    Learn something new. There are so many organisations providing online learning courses, and many of them are free or low-cost. Just search online using your favourite search engine, and explore what’s available. Also, check out Laneway Learning, MOOCs (massive open online courses), TAFEs, colleges and community houses. You’ll come out of this pandemic with so much knowledge you’ll wow everyone at your next trivia night ?. And you’ll meet a bunch of like-minded people. Win-win!

    Worship. Attending churches, temples, mosques, synagogues and other places of worship with our family and friends isn’t an option for many people at the moment. The good news is that a lot of them are now online. Contact your place of worship or search online to see what events are being streamed and when. Gather with your extended family and friends virtually after worship to celebrate together.

    “Invisible threads are the strongest ties.” – Friedrich Nietzsche

    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

    CONTINUE READING
    vaccine.jpg
    Lisa Bywaters
    13/May/2021
    Health InformationMSK articles

    Worried about the COVID vaccine? Me too

    22 February 2022 – Note: This article was written in May 2021 when we were still apprehensive about the vaccine rollout. Much has changed since then! The majority of the eligible Australian population have now received two doses of a COVID-19 vaccine, and many have received their booster. For the latest info about the COVID-19 vaccines, visit the Australian Government, Department of Health website.

    I was having lunch with friends last week. Two of us have recently turned 50, so of course the discussion turned to our eligibility to get the COVID vaccination (the fun never ends when you hit the big 5-0!).

    I was surprised to find I wasn’t the only one starting to feel a little worried about being vaccinated. For months now, most people I know have been gung-ho, and ready to roll up their sleeves for the COVID vaccination.

    So what’s changed?

    Our confidence.

    We all know that in order to reach herd immunity – in Australia and globally – and reduce the spread of COVID, mass vaccination is our best option.

    But many of us are losing confidence in the vaccination rollout, and are starting to become anxious about potential risks, especially around the AstraZeneca vaccine.

    Our confidence in the Federal and state/territory governments has eroded over the past year. Petty squabbling between our governments, snap borders closures, lockdowns, problems with hotel quarantine, changes to vaccination targets, and the lack of choice when it comes to which vaccine we receive have made us question everything. Even the speed with which vaccines were created has made a lot of people worry.

    The issue of rare blood clots associated with the AstraZeneca vaccine, which saw use of this vaccine paused in several countries, and the Australian Technical Advisory Group on Immunisation (ATAGI) recommending Pfizer over AstraZeneca for those under 50, has been just another blow to our confidence.

    On top of all of this has been the poor communication from our governments. Information has been very brief, lacking the detail that many of us want, or too complicated, especially around the issue of blood clots. And so many became hesitant about vaccination. Even though we knew it’s the best way out of this pandemic.

    Our concerns are valid. Our choice will have an impact on our health and our lives.

    So what can we do to deal with our hesitancy? We need to become better informed so we’re making decisions based on fact, not fear or misinformation.

    Things to know about getting vaccinated:

    Don’t believe everything you read or hear – on socials, in the media, from your neighbour. There’s been a lot of incorrect, biased and out-of-date information shared. The Australian Government COVID vaccine info, and your state/territory health websites are important places to start for accurate information. Then it’s a matter of discussing this information with your GP or specialist about your specific set of circumstances, and asking the questions that matter most to you.

    Getting vaccinated reduces your risk of becoming seriously ill or dying if you do get the virus. Being vaccinated also reduces the risk of passing the virus on to others if you do become infected. Read this article for more info: Mounting evidence suggests COVID vaccines do reduce transmission. How does this work? 

    We can’t choose which vaccine we receive. Unfortunately we currently only have the Pfizer and AstraZeneca vaccines available for use in Australia. With the recent side effect of blood clots associated with AstraZeneca, the Australian Technical Advisory Group on Immunisation (ATAGI) has stated that the Pfizer vaccine is preferred for people under the age of 50 who have a higher chance of developing this side effect. For those 50 and over, you will receive the AstraZeneca vaccine.

    About those blood clots. We’ve seen media reports of people hospitalised for thrombosis with thrombocytopenia syndrome (TTS) after receiving the AstraZeneca vaccine. And as someone who’s 50 and will receive this vaccine, the news coverage is scary. However it’s important to also be aware that the majority of people who experienced this side effect survived. Some were hospitalised and even spent time in intensive care – which is not nothing. But the weight of the evidence to date supports that your risk of developing severe illness or dying from COVID is greater than the risk of developing TTS.

    Although the vaccines appeared quickly, researchers and manufacturers didn’t skip steps. The difference between developing the COVID vaccines, and past vaccines, is that we had so much genetic information about the virus very early on. We also had technologies in place, and government funding around the world, for work to begin as soon as possible.

    Out of the large number of potential vaccines on the radar in 2020, only a small number made it through clinical trials. Many of the others fell by the wayside due to safety and efficacy issues.

    The ones that did make it through then had to jump through the hoops of the Therapeutic Goods Administration (TGA) in Australia, and similar organisations around the world. Read the TGA info on the vaccine approval process and their safety monitoring system.

    The Australian Rheumatology Association recommends that people with rheumatoid arthritis, systemic lupus erythematosus (SLE) and other autoimmune inflammatory rheumatic diseases get vaccinated.

    Finally
    Although in Australia we’ve been extremely lucky to have very low numbers of people being infected or dying from COVID, this could change, as we’ve seen in other parts of the world. So we can’t afford to become complacent. Whether you choose to be vaccinated or not, we all still need to adhere to the safety precautions we’ve become so familiar with:

    • wash your hands regularly and thoroughly with soap and water
    • use hand sanitiser when you don’t have access to soap and water
    • cough or sneeze into your arm or a tissue; put the tissue in the bin and wash/sanitise your hands
    • avoid touching your face
    • clean surfaces regularly
    • physically distance yourself from others
    • stay home if you’re sick
    • get tested.

    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.

    CONTINUE READING
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    Lisa Bywaters
    18/Feb/2021
    Health InformationMSK articles

    To be or not to be vaccinated, that is the question

    10 August 2021 – Please note: This information was correct at the time of writing. But COVID-world has a rapidly changing landscape, so for the most up-to-date information about vaccines, visit the Australian Government, Department of Health website. 

    Did you know that the second person in the world to get vaccinated against COVID-19 (outside of a clinical trial) was William Shakespeare? The UK was the first to roll out the Pfizer vaccine, and 81 year old William was the second in line to get the jab.

    Obviously the media (and people like me) couldn’t let that go by without a joke or two! So after the jab there was a chorus of “Is this a needle which I see before me?”, and “All’s well that ends well’, and the vaccines will lead to the “Taming of the Flu.” And really when it comes to it, it’s all “Much ado about nothing”.

    OK, silliness over ?.

    Obviously you can’t open a paper, watch the news or look at social media and not know that the COVID-19 vaccines are coming to Australia very soon. In fact the first shipment of the Pfizer/BioNTech vaccine arrived earlier this week.

    There’s a lot of confusion and concern out there, so we’ve answered some of the FAQs we’re being asked. We’ve also included links to other great resources to help you understand these new vaccines and what they mean for you and your family.

    What are the two main vaccines?

    In Australia the Therapeutic Goods Administration (TGA) has so far approved the use of the Pfizer/BioNTech vaccine and the AstraZeneca/Oxford vaccine.

    There are other vaccines in the pipeline which may be available later in 2021. However this article will focus on the two main vaccines that the Australian Government will begin rolling out in the next month or so.

    It’s important to note that these vaccines are for adults only at this stage, and that children and pregnant women were not part of the clinical trials. That means we don’t have the information to ensure the vaccines are completely safe for these populations at this stage. If you’re pregnant, breastfeeding or planning a pregnancy, read the federal government’s decision making guide for more information and discuss your specific situation with your doctor.

    How do they work?

    We’ve all heard of DNA (deoxyribonucleic acid). It’s the genetic material that carries all the information (or genetic code) about how all living things look, develop and function.

    However for many types of viruses – including influenza and coronaviruses – their genetic code is stored in their RNA (ribonucleic acid). It provides all the instructions for how the virus works.

    Since very early on in the pandemic, scientists have had the genetic code for SARS-CoV-2 (the virus that causes COVID-19). This has made an incredible difference to how quickly vaccines were able to be developed, trialled and ultimately administered.

    By now we’re very familiar with the spiky, crown-like surface of the coronavirus SARS-CoV-2. These spike proteins are what allows it to penetrate and enter our cells, where it proceeds to take over. The virus then instructs our cells to become a virus making factory and before you know it, you’ve got COVID-19.

    Researchers have used the genetic code of SARS-CoV-2 that specifically relates to these spike proteins to develop their vaccines.

    With the Pfizer/BioNTech vaccine they used the genetic code to create their own synthetic RNA. This synthetic RNA contains information of the spike protein only, not the virus itself. So it can’t give you COVID-19. The RNA information is wrapped inside a fatty coating or envelope to protect it. This stops the body from breaking it down as soon as it’s been administered.

    The AstraZeneca/Oxford vaccine is known as a ‘viral vector vaccine’. It adds the genetic information about the spike proteins into another virus or a ‘vector’, in this case a genetically modified virus that normally causes the common cold in chimpanzees but not humans.

    Despite the differences in the Pfizer/BioNTech and AstraZeneca/Oxford vaccines the body’s response is the same. Our cells again become factories – but this time they only make the spike protein (not the actual virus). The presence of this protein in our body triggers our immune system to mount an attack, which creates antibodies that are ready for if/when the real SARS-COV-2 comes knocking.

    Are they safe?

    The information we have to date is that these vaccines are safe to use. Our TGA has rigorous checks and balances in place before any drug (including vaccines) become available to the Australian population.

    We also have the benefit of observing the rollout in large populations such as those in the UK and US, and monitoring for any unusual side effects or concerns.

    Even after our vaccines are being rolled out across Australia, the TGA will continue to monitor for any issues.

    How are they administered?

    Like many of the vaccinations we get, the COVID-19 vaccinations will be injected into your upper arm. Both require two doses approximately 12 weeks apart. It’s important that you receive both doses.

    After you’ve been vaccinated you’ll stay where you are for about 15 minutes to ensure you’re feeling ok afterwards.

    What if I have a weak immune system?

    If you have a medical condition, or take medications that mean you have a weakened immune system, you should still be able to receive these vaccinations. Remember the vaccines aren’t using live viruses.

    The vaccines may help prevent you getting COVID-19, or prevent you getting a more serious case.

    Read the latest information from the Australian Rheumatology Association: COVID-19 information. And talk with your doctor if you have any concerns at all.

    Do I have to get vaccinated?

    COVID-19 vaccinations are voluntary. You choose whether to have one or not.

    Can I choose which one I get?

    Yo will not be able to choose which vaccine you receive.

    Australia has secured fewer doses of the Pfizer/BioNTech vaccine (20 million doses), compared to AstraZeneca/Oxford vaccine (3.8 million doses delivered from offshore facilities, and 50 million to be produced onshore this year).

    The Australian Government, working with the state/territory governments, has a comprehensive strategy for vaccine rollout, prioritising those at greatest risk of being exposed to SARS-COV-2, or having worse outcomes if they develop COVID-19. This includes frontline health care workers, quarantine and border staff, aged and disability care workers, and aged and disability care residents.

    From then on vaccinations will be a phased process, dealing with each group of vulnerable people. You can find out more about the vaccination rollout here.

    You can also use the Australian Government’s Vaccine Eligibility Checker to find out which phase of the rollout you’re eligible for.

    Do I have to pay for my vaccinations?

    No, they’re free.

    The Medicare Benefits Schedule has been amended to cover GP’s costs associated with the COVID vaccinations. That means you’ll be bulk billed for your consultation and vaccination, and won’t need to pay a thing.

    Will it make me immune from catching or spreading COVID-19?

    We’re not sure.

    The vaccine trials were studying whether the vaccines stopped COVID-19 symptoms or reduced the severity of symptoms, not whether it protected people from getting infected with the virus. So the vaccines may not protect people from catching the virus if they’re exposed to it, but hopefully it will reduce the impact of symptoms.

    We also don’t know if someone who gets vaccinated and later develops COVID-19 – but has no symptoms (asymptomatic) – is able to spread the virus to others. We just don’t have enough data.

    That means that unfortunately the vaccinations won’t be a ‘get out of jail free’ card. We’ll still need to do all the things we’ve been doing for the last year – wash our hands with soap and water regularly, use hand sanitiser, practise physical distancing, wear a mask if required, and get tested and isolate if you feel sick.

    What are the side effects?

    Some people (not all) may feel a bit off colour for a day or two. They may experience flu-like symptoms (muscle and joint pain, headache, chills), and/or pain and redness where they received the injection. This is your immune system responding to the vaccine, not to the virus. The best thing to do is look after yourself, find a comfy position on the couch and watch your latest binge-worthy show.

    Can I catch COVID-19 from these vaccines?

    No, as the vaccines aren’t live.

    Do I still need to get a flu vaccination this year?

    Yes, if you normally get a flu shot each year, plan to do it again.

    Influenza viruses are different to SARS-COV-2, and so the vaccinations are different.

    However it’s important that you allow 14 days between a flu vaccination and either dose of the COVID-19 vaccination. Your doctor can give you more information and help you make sure your timing is right.

    Will getting vaccinated make everything go back to ‘normal’?

    If by normal you mean, pre-COVID craziness, it’s very unlikely. Apart from the potential for being asymptomatic and possibly spreading the virus even after vaccination, there’s still a lot of unknowns. Even though it feels like it’s all been going on forever, in the life of a new virus and the work needed to get it under control, we still have a ways to go. The only way to do that is to stop the spread of the virus.

    When it comes to vaccination, the World Health Organization has stated that “a substantial proportion of a population would need to be vaccinated, lowering the overall amount of virus able to spread in the whole population”. What ‘substantial’ means exactly isn’t clear, and numbers from 50-80% of the population have been thrown around from a variety of sources.

    But it’s not all cause for gloom. This time last year we were just entering the pandemic and there was so much we didn’t know. But science has made amazing strides, collaboration between researchers and big pharmaceutical companies has been unprecedented and we’ve learned so much about ourselves as we’ve led much smaller, intimate lives.

    Yes, we’re still in the middle of this pandemic, but we’ve come so far and grown so much. And for that we should all be proud and continue moving forward – one step at a time.

    Contact our Help Line

    If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, 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

    CONTINUE READING
    mask-blog-image.jpg
    Lisa Bywaters
    17/Dec/2020
    MSK articles

    Goodbye to masks?

    So long, farewell, auf Wiedersehen, goodbye

    Update 9 January 2021: This article was written in the heady days as we counted down to the end of 2020 – before the new, highly contagious variant of COVID was known to most of us. So unfortunately masks are still with us for a while. 

    2020 was the year of the humble face mask, especially in Victoria. They’ve protected us, divided us, helped keep COVID at bay. And with their use no longer mandatory in most situations I’ve been reflecting on what they’ve meant to us, and things we’ve learned after wearing them for months.

    And with a COVID vaccine on the horizon (fingers crossed!) we may be able to stow them away in the back of our closets, hopefully to gather dust for many, many years.

    • Let’s hear it for the early adopters, the trail blazers. The people who wore masks from the very beginning of the pandemic, and eased us into mask wearing. By the time their use became mandatory, they were strange, but not as foreign as they might have been.
    • All the things we told people not to do in the beginning – “don’t touch your face”, blah, blah, blah – as soon as we all started wearing masks, we did all of those things. It seemed as soon as you put a mask on, your nose started itching.
    • We learned that masks can help prevent people who are asymptomatic with COVID, or have what they think is ‘just a sniffle’, from spreading the virus to others. And that we may decide to wear a mask on a voluntary basis in the future when we do have a sniffle or a cold. It’s a small act that can have a big impact in reducing the spread of airborne disease.
    • They made those of us who felt more at risk of developing COVID – and experiencing worse outcomes as a result – feel a little more secure when we had to venture out, especially when combined with all the other measures we were using.
    • We had a run on fabric and elastic. The stores couldn’t keep up with the demand for mask making supplies ✂.
    • Those wearing glasses quickly discovered the dilemma of foggy glasses with many tips, tricks and myths spread to keep glasses fog free. We also learned which shape masks worked better with glasses.
    • When wearing a mask, no one can see you yawn.
    • But then no one can see you smile. So we learned to smile more with our eyes, and wave at each other. A lot.
    • Since our eyes were what people could see, we accentuated them more with make-up – eye shadow, mascara, glitter (or was that just me?).
    • We discovered the perils of dangly earrings and masks. I can’t count the number of times I got my earrings caught in the elastic (again, was that just me?).
    • We’ve never been so obsessed with our breath…because we were inhaling it from very close quarters. And that was a shock for many people! But a word from the wise, don’t shove a handful of mints in your mouth before donning a mask, especially if you wear glasses. The minty freshness will bring tears to your eyes.
    • The Melbourne look took off. You couldn’t wear a mask while eating or drinking (obviously) so this look – active wear, masks under chin and coffee cup in hand – became de rigueur.
    • Cars all over the state had masks adorning their dashboards and dangling from the rear vision mirror.
    • And yet, we’d often forget them and only remember we needed one when we were in the middle of the supermarket and saw everyone else wearing a mask. We’ve all been there. And gotten the sympathetic look from other shoppers who’d also forgotten their masks from time to time.
    • For people rocking beards and moustaches, masks were a little tricky. They prevented the mask from sitting flush to the face and creating a proper seal. So kudos to the people who found inventive ways to create masks that not only covered their nose and mouth, but also their facial hair. Or who made the ultimate sacrifice and decided to shave it all off for now.
    • Masks started out being very practical and drab, but over time they became a fashion statement. They coordinated with outfits, were made from beautiful prints, were decorated with sequins and other bling, showed our support for a sporting team, our love of bands, animals, books and movies, and even displayed our company logos.
    • We saw what seemed to be a massive increase in the number of people jogging and running – because you didn’t have to wear a mask while doing either of those things.
    • We learned that you could breathe while wearing a mask, though if you had a blocked nose it wasn’t pleasant. But you could do it.
    • Sadly, disposable masks became a frequently spotted piece of litter in our parks, walkways and carparks.
    • And then there were the jokes, tweets, puns and one liners that masks gave birth to:
      • When I go out for a latte, I think of it less as a mask and more as a coughy filter.
      • Surprised me when I saw someone wearing a Gloria Gaynor mask. At first I was afraid…
      • Bought a mask for my pet duck. Wasn’t sure if it was the right one at first, but it fitted the bill.

    When it’s all said and done, we got used to them. They were irritating, but they did the job. In a few years we’ll look back on 2020 and be proud of our hard work and the effort we put in to protect the community from this insidious virus. And we’ll probably wonder why we made such a fuss about a few pieces of fabric.

    Call our Help Line

    If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, 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

    CONTINUE READING
    Christmas_blog.jpg
    Lisa Bywaters
    19/Nov/2020
    Health InformationMSK articles

    Celebrate Christmas without the pain

    OMG, did you know there are only 36 days until Christmas?!!

    It seems like Christmas 2019 was just a few weeks ago, now Christmas 2020 is looming! Yikes!!

    Ok, breathe. It’s important we don’t panic. There are lots of things we can do to prepare for the festivities without too much pain. After the year we’ve had, we deserve a wonderful Christmas with those near and dear to us.

    So here are our top tips so you can enjoy some festive fun:

    Shopping

    • Plan around your pain and fatigue. Wear comfy shoes (including orthotics if you have/need them), grab your walking aid, your shopping list (a foggy brain makes remembering almost impossible) and your shopping buggy/bags. Be kind to yourself as you may feel tired and exhausted for hours/days after your trip. If your battery was already low before you tackled this, it’s may take some time to recharge and feel yourself again.
    • Once you get to the store, hygiene and physical distancing is key:
      • Wear your mask if you live in an area where they’re mandatory or recommended.
      • Use sanitiser on your hands and disinfectant wipes on the handles on your trolley/basket.
      • Keep a least 1.5 metres between yourself and others.
      • Don’t touch your face.
      • Wash your hands thoroughly when you get home.
    • Take breaks. Shopping is exhausting and stressful, so take breaks when you need them. Don’t push yourself too hard, or you’ll end up paying for that over the coming hours/days.
    • Use a trolley or a shopping buggy, even if you’re only getting a few things. It will do the heavy carrying for you, so you can avoid muscle and joint pain.
    • Use your assistive devices – walking aids, braces, orthotics. If you have them, use them. They make a big difference.
    • Shop online. We’ve learned through life in lockdown and iso that so many things can be purchased with a few quick clicks of your mouse. So visit your favourite stores online and save yourself some trips to shopping centre madness. Just be sure to check the shipping details to ensure your goods arrive in time.
    • Shop local. You don’t need to hit the big shopping centres to find unique gifts or fresh produce. Small, independent local stores often have most of what you need.
    • Be kind to others. Your fellow shopper isn’t the enemy. So be patient, give them space, and be tolerant. The staff at the store also deserve our kindness and empathy – they’ve been flat out all year trying to keep the shelves stocked so that we can get all the things we want or need.

    Gifts

    • Take a leaf out of the big guy’s book – write a list and check it twice. Knowing what gifts you’re looking for before you hit the shops will save you time, energy and money.
    • Consider spending less. It’s been a tight year for many of us, so it makes sense to be economical and save some dollars. You don’t want to head into 2021 with massive Christmas bills.
    • Make your own gifts. Embrace your inner creative guru and bake, paint, draw, knit or sew your presents. Another option is to make some gift vouchers – e.g. 1 hour of babysitting or dog walking.
    • Embrace Kris Kringle or Secret Santa gift exchange. They’re popular for a reason. Make 2020 – the year of the ‘new normal’ – the time to try it out, and save yourself time, stress and frustrating shopping expeditions. It’s particularly good if you have a lot of people to buy for.
    • Give gift cards and vouchers. They’re always a great idea for the person who’s hard to buy for, or the person who has everything. And you can get a lot of them online – without the hassle of changing out of your pjs or leaving the comfort of your couch. Some companies such as Private Health Funds offer discounts online when purchasing gift cards.
    • Give to charity. There are so many worthy causes around and many have been struggling during this incredibly tough year. So follow your heart and make a donation instead of buying gifts this year.
    • When it comes to wrapping your gifts, gift bags are easier on sore hands than cutting wrapping paper and using sticky tape. They’re also a lifesaver for those of us who are hopeless at wrapping.

    Decorating

    • Get the family involved. Put some Christmas music on and have fun with it. Decorating your tree, your home and garden for Christmas should be all about the joy of the festive season and being together.
    • Keep it simple. Remember what you put up you have to pack away after Christmas. So if that thought fills you with trepidation, choose the ‘less is more’ option.
    • Put decorations in easy reach on a table or bench so you’re not constantly bending over to pick them up.
    • Use a step ladder, rather than overstretching. And if you have any balance issues, ask someone else to do the high stuff.
    • Remember things don’t have to be ‘perfect’. That’s too much pressure. So don’t be a Monica Geller (sorry, couldn’t resist a Friends reference).

    Having people over

    • Keep it COVID-safe. What you can do and how many people you can have over will depend on where you live. So visit your state/territory government health site for the latest info. Have plenty of soap and hand sanitiser available, avoid hugs (I know this is tough) and if you’re feeling unwell, get tested and stay home, or cancel your gathering. That last one will be incredibly tough, as we’re so used to soldiering on through our aches, pains and fatigue, but if you think there’s even the remotest chance you have COVID, get tested and keep everyone safe by isolating until you know you don’t have the virus. Use the Healthdirect symptom checker to find out if you need to be tested.
    • Keep it simple. As with decorating, keep your celebrations simple. Seriously after the year we’ve had, any celebration is epic!
    • Cook/bake things ahead of time. Many of the foods we enjoy for Christmas can be made days and sometimes weeks before the big day. That means you don’t have to work yourself into a cooking frenzy Christmas Eve and Christmas Day. And you’re more likely to enjoy yourself on the day.
    • Ask your guests to bring a plate. This shares the work, the cost and ensures those with special dietary requirements can bring food that accommodates their needs.
    • Pace yourself. When you’re hosting an event, it’s easy to get carried away and be constantly on the move. Gatherings can be a marathon, so pace yourself so you don’t run out of steam before the end.
    • Take a seat. Make sure you take time to rest and get off your feet.
    • Be medicine-wise:
      • Over-the-counter and prescription medication may help you manage pain and inflammation so you can enjoy your day. If you’re not sure what will work best for you, talk with your doctor or pharmacist.
      • Watch the alcohol. Many medications don’t mix well with alcohol, so find out if it’s ok to have a drink with your meds.
    • Stay hydrated. Christmas is often hot in Australia, so it’s easy to become dehydrated, especially if you’re busy making sure everyone is having a good time. So keep the water flowing – for yourself and your guests.
    • Give yourself a break when it comes to cleaning and packing up. Get the family and your guests involved – even if it’s simple things like folding up chairs, or bringing dishes to the kitchen. And ask yourself if you really need to do everything immediately? A lot can be done the next day after you’ve had a rest.

    Manage stress

    • Christmas and the holidays can be a stressful time, but it’s important that you manage your stress as best as you can or risk having a flare. So pull out your best stress management strategies and use them as often as you need to.

    Call our Help Line

    If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, 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

    CONTINUE READING
    walking-dog-beagle.jpg
    Lisa Bywaters
    13/Aug/2020
    Health InformationMSK articles

    Exercise during the rona

    I know, I know. We talk about exercise a lot.

    But as anyone with a musculoskeletal condition knows, exercise is such an important tool for managing your condition. It keeps your joints moving, it’s vital for bone health, it helps you manage your pain, weight, mood, sleep. It’s practically magic!

    However during these weird times, many of us are probably not exercising enough. Our routines are all over the place, we’re working from home/not working/or working strange shifts. There are restrictions (depending on where you live) around going to the gym or the pool, team sports, catching up with friends for exercise or even leaving your home. And because we have to stay at home as much as possible, we’re not getting as much incidental exercise as we once did – such as walking around shopping centres, commuting to work, walking to a colleagues office. That means many of us are more sedentary and becoming unfit and deconditioned. This’s a big problem.

    So even though we’re six months into this pandemic in Australia, we need to take stock and be honest with ourselves. Ask yourself – “are you really doing as much exercise as you can?”

    Or have you gotten into a routine (I know I have) where it’s easier to stay cooped up indoors, working, watching TV and avoiding exercise outdoors in the cold, wet, COVID-winter? If you answered “no, I’m not doing as much exercise as I could” (like me), what can you do about it?

    Steps to becoming more active

    1. The first step was admitting it. Well done!
    2. Now, look at the barriers to exercise. What’s stopping you? This may include things like a lack of time, the weather, being worried about being in public with others, not having access to your usual exercise outlets such as the gym, not feeling motivated.
    3. Once you’ve identified the problem/s, it’s time to do some problem solving. Let’s say the issue you identified is a lack of time. That’s always a tough one. When we have so many things competing for our time and attention, exercise often gets pushed to the bottom of our list of priorities. But it’s important we make it a priority as it has so many benefits for our physical and mental wellbeing. So here are some simple steps to help you come up with some solutions:
      • Identify the problem – done. Don’t have time to exercise.
      • Brainstorm possible solutions and write them down, e.g. exercise in the morning, exercise after work/school, exercise for small periods of time several times a day (e.g. 3 exercise sessions that last 10 minutes each), set reminders on your watch/phone to remind you to get up and move.
      • Choose one and try it. Evaluate how well it works for you. Make sure you give it a solid attempt. Don’t stop after only one try.
      • If it didn’t work out so well, choose another solution and try it.
      • Keep going until you find the solution that works for you.
      • Make it a part of your daily routine.
      • And keep it at the forefront of your mind. Don’t let it slip off the radar again. It may help to write a note on your fridge, bathroom mirror, or the back of the toilet door. Visual clues help us stay motivated.

    Motivation

    Getting and staying motivated is often a big challenge when it comes to becoming more active. It’s cold, you’re in pain, you miss exercising with your friends, you can’t be bothered – there can be so many reasons why our motivation to exercise disappears. Especially if we haven’t been exercising regularly for a while. Here are some tips to help you if your motivation has gone south for the winter:

    • Remind yourself of the benefits of regular exercise – pain management, improved fitness, joint mobility, muscle strength, better balance, improved sleep and mood, weight management.
    • Add it to your routine. Just like you know you’ll always clean your teeth every morning, make exercise a regular part of your day. It should become that habitual. It may take some time, but if you do it regularly, it will become a habit.
    • Plan to do it when you know you feel the best. If you know you’re generally stiff and sore when you wake up, don’t schedule your exercise routine for the early morning. Schedule it for a time you know you’re feeling loose and limber.
    • Do something you enjoy. You’re more likely to continue to do it if you enjoy it and look forward to it.
    • Exercise with someone – if you have others in your household, include them. They need exercise too! If you live on your own, do some virtual exercise with friends or family. Connect with them over the phone or video and exercise together. Call someone while you both go for a walk – so you not only exercise together, but you get to catch up (just be sure you’re moving at a pace that makes you huff and puff a little – though not so much you can’t speak).
    • Exercise on your own – if you have others in your household, this can be a great way to get some alone time. We’re living in tight quarters at the moment and going a little stir crazy. Scheduling time every day (even if it’s only 10 minutes) will give you time to refresh, breathe and retain your sanity.
    • Make sure you do a variety of exercise – you don’t want to get stuck in a rut. That’s boring and you’re more likely to stop doing something that bores you. Look online at the different exercise videos offering everything from Bollywood dancing, yoga, tai chi, chair exercises and more (see the More to Explore section below for more info. And make sure you read our blog about evaluating online videos for safety and quality.
    • Track what you’re doing. Use a tracking app, a pedometer or a notebook – whatever works – but make sure you track how you’re going over time. Seeing how far you’ve come and how you’ve improved is an amazing feeling. And it motivates you to keep going and challenging yourself.
    • Continue to challenge yourself and increase the intensity of your exercise as your fitness improves. It’ll make your exercise more interesting, and also have greater health benefits.
    • Don’t set yourself up to fail. It’s easy when you’re gung ho and ready to make a change to set unrealistic goals, for example 10,000 steps every day or an hour of aerobic exercise 5 times a week. Or you may attempt to do something you used to be able to do pre-COVID. That may no longer be achievable at the moment, which can be a little disheartening. If you haven’t been exercising regularly, start slow and increase your steps/distance/time gradually.
    • Set goals. Having a clear goal can really motivate you to stay on track with your exercise program. Make sure your goal is SMART – Specific, Measurable, Achievable, Realistic and have a Timeframe. For example, your goal may be to walk a lap around your local park, a distance of 3.5kms. You want to be able to do this without stopping within a month. You plan to do this by walking short distances each day, and going slightly further every day. This goal is specific – it states exactly what the goal is; you can measure it – both time and distance; it’s achievable – as it lists the steps for how it’ll be done; it’s realistic – it gives you a realistic time frame to do it in so they can build up your fitness and endurance; and it has a timeframe. For more info about goal setting read our blog.
    • Make it enjoyable – listen to music, podcasts, audio books when you go for your walk.
    • Reward yourself. Especially if you’ve exercised even though you didn’t feel like it. That’s amazing! You should be proud of yourself. Have a bubble bath. Give yourself a foot massage (or better yet have some else do it). Call a friend just for a chat.

    Variety is the spice of life

    To get the most out of exercise, you should include a variety of different exercises that help with:

    • flexibility – stretching and range of movement exercises help maintain or improve the flexibility of your joints and nearby muscles. They’ll help keep your joints moving properly and ease joint stiffness.
    • strength – to build muscle strength, provide stability to your joints, improve your bone health and improve your ability to perform daily tasks.
    • overall fitness – exercise that gets you moving and increases your heart rate (e.g. walking, swimming, cycling) will help improve the health of your heart and lungs and can also help with endurance, weight loss, prevention of other health problems (e.g. diabetes). This type of exercise is also called aerobic exercise, cardiovascular exercise or ‘cardio’.

    Types of exercise

    There are so many ways you can exercise so that you enjoy the benefits listed above. It’s really a matter of finding the things you enjoy doing. So why not try:

    • online exercises – so many gyms and fitness instructors have moved their classes online due to COVID so you’re sure to find some that will appeal to you
    • tai chi, Pilates, yoga – again try online videos/classes, or go ‘old school’ and borrow DVDs from your local library
    • swimming, exercises in water – if you live near the beach, have your own pool or the public pools have reopened
    • ride a bike, scooter, skates, skateboard
    • tennis, cricket, basketball
    • croquet, lawn bowls – you can get all the equipment you need to play these in your own backyard or park
    • active video games – for example WII Fit, Nintendo Switch
    • walk the dog (or cat)
    • skipping rope – by yourself or get the family involved – double Dutch anyone?
    • strength training using free weights and resistance bands
    • dancing/playing air guitar…rock on!

    Note: not all of these options will be available for everyone at the moment. It’ll depend on where you live and the current COVID restrictions.

    Tips to stay safe

    Exercise is really important for good health, but we need to be careful we don’t get hurt or exacerbate an existing condition. Here are some tips to help keep you safe:

    • see your doctor before starting any new exercise program. If you’ve had a joint replaced, find out from your surgeon or health professional which movements you should limit or avoid.
    • talk to a physiotherapist or exercise physiologist – in person or via telehealth – if you need specific help, or want an exercise program tailored to your specific needs and health conditions.
    • don’t exercise a painful, inflamed or hot joint. Instead, gently move the joint through its range of movement to help reduce stiffness and improve circulation.
    • start gently and increase the intensity of your exercise program gradually over weeks or months.
    • always warm up and cool down.
    • pay attention to good technique and try to move smoothly. Don’t force a joint beyond a comfortable range of movement.
    • if you’re short of breath or in pain, ease back on the intensity of your exercise.
    • if your joint feels particularly painful afterwards (for longer than two hours after an exercise session), reduce the intensity of your next exercise session.
    • if an activity causes you pain or increases your pain beyond what’s normal for you, then stop this activity.
    • drink plenty of fluids during and after exercising.
    • wear appropriate clothing and footwear when exercising.
    • practise good COVID habits – wear your mask (if applicable), follow restrictions, maintain physical distancing (at least 1.5 metres), don’t exercise if you’re sick and don’t leave your home if you have tested positive to COVID.

    Contact our free national Help Line

    If you have questions about things like managing your pain, COVID-19, your musculoskeletal condition, treatment options, 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.

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