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Now that we’re well and truly into the swing of summer, we need to think about ways to stay safe, and keep cool but still have fun in the warmer weather.

Taking care of your skin in the sun – it’s a balancing act

We all know the ‘slip, slop, slap, seek, slide‘ message and the importance of protecting ourselves from the summer sun. After all, the sun’s ultraviolet radiation (UV) is the primary cause of skin cancer, and Australia has one of the highest rates of skin cancer in the world. But sun exposure is essential for bone health. Sunlight is our best source of vitamin D, which helps us absorb calcium for strong bones.

It’s important to expose your hands, face and arms to the sun every day. The amount of time you need to do this depends on where you live, the time of the year, and your skin’s complexion. Healthy Bones Australia has developed a chart to help you work this out.

It’s also important to be aware of the dangers of sun damage and how you can expose your skin to the sun safely. SunSmart has a free app to help you determine the safe times to expose your skin to the sun. You can find out more about the app and download it here

Sun sensitivity can affect people with various musculoskeletal conditions, including lupus and dermatomyositis. For people with sun sensitivity, sun exposure can cause rashes and lesions, flares or aggravation of their condition.

Medications can also cause the skin to be sensitive to sunlight, including some antibiotics, disease-modifying anti-rheumatic drugs (DMARDs) and some nonsteroidal anti-inflammatory drugs (NSAIDs). For more information about medications that can increase your risk in the sun, read this article from The Conversation.

If you have issues with sun sensitivity and limit your time in the sun, you may be deficient in vitamin D, as the main source of vitamin D is sunlight. Talk with your doctor if you think this is an issue for you, as you may need vitamin D supplements.

How to take care of your skin:

• Check daily UV levels by visiting the Bureau of Meteorology or the weather page in newspapers and online.
• Use the Vitamin D and bone health map to guide you about the amount of time it’s safe for you to expose your skin to the sun.
• Clothing, hats, sunscreen and shade are the best ways to protect your skin from UV light. You should use sunscreen with a sun protection factor (SPF) of 30 or higher on skin that can’t be covered by clothing. Choose your clothing carefully as not all fabric provides the same sun protection. To block more of the sun’s rays, choose clothing that has a thick, dark material with a tight weave. The Cancer Council has some useful information to help you know what to look for in sun-protective clothing.
• Keep a scarf or sun umbrella with you during the summer, just in case you’re out in the sun unexpectedly.
• Wear a hat that shades your whole face, neck, ears and head. Broad-brimmed hats with a brim of at least 7.5 cm provide excellent protection.
• Try to stay out of the sun between 10am and 2pm (or 11 am and 3 pm daylight saving time) when UV levels are at their highest. Avoid highly reflective surfaces such as sand or water.

Visit the Cancer Council website for more information on ways to protect your skin.

Staying active

One of the best ways to manage your musculoskeletal condition is to exercise regularly. But in the warmer weather, you need to consider the weather conditions. Your regular exercise program may not be appropriate for an Australian summer and may need to be adjusted. If you’re unsure where to start, talk with a physiotherapist or an exercise physiologist for information and support.

Some general tips for exercising safely in summer:

• Don’t eat before you exercise. Your body uses energy when it’s digesting food, creating more heat. That’s the last thing you want when you exercise, so give yourself plenty of time between eating a meal and exercising.
• Drink plenty of water – before, during and after exercise. You sweat more when it’s hot and when you’re exercising, so you need to replenish the fluids you lose.
• Wear loose-fitting, sun-protective clothing that allows you to move freely and for sweat to evaporate quickly.
• Change the time you exercise. Avoid the hottest part of the day, so exercise earlier or later in the day. Or, if that’s not an option, change the way you exercise on very hot days. Exercise indoors using apps, online videos or DVDs. Or visit your local pool or beach and exercise in the water.
• Recognise that there’ll be days when it’s not safe to exercise outdoors. And if you don’t have adequate cooling indoors, that applies to indoor exercise as well. Australia is a land of extreme temps, so on those really hot days, give yourself a break

Storing your medications in hot weather

You need to take special care with your medications in hot weather, and they need to be stored correctly in cool, dry places away from direct sunlight.

Avoid bathrooms, as they’re often humid and avoid cupboards above the stove or oven as they can get hot.

People on certain biologic medications may need to store medications below 8ºC, and you may need a cool bag to keep them at the correct temperature when bringing them home from the pharmacy or you’re travelling. Pharmaceutical companies will often provide special travel packs. Talk to your pharmacist for more information.

Preparing meals in summer and for special occasions

We tend to gather more regularly in the summer to enjoy good company, good food and good weather. However, this can cause stress, especially if it’s a big event or if you put pressure on yourself for everything to be ‘perfect’. And when the temps are high, as they often are in summer, this can add to your fatigue and discomfort.

Medical cooling concessions and rebates

These concessions provide a discount on summer electricity costs for concession cardholders who have specific medical conditions that affect the body’s ability to regulate temperature.

Visit your state/territory website to find out if you’re eligible for this concession:

• Australian Capital Territory (this is a sub-category of the Life Support Rebate)
• New South Wales 
• Northern Territory 
• Queensland
• South Australia 
• Tasmania 
• Victoria 
• Western Australia 

 Call our free national helpline

Call our team if you have questions about managing your pain,  musculoskeletal condition, treatment options, mental health issues, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@muscha.org.au) or via Messenger.

 More to explore

• Drugs and the sun – your daily medications could put you at greater risk of sunburn
  The Conversation
• How to stay safe when you work out in the heat
  NPR
• Managing your arthritis in warmer weather
  Versus Arthritis

Starting a new year with the intention of becoming more active is a popular goal. However, for people living with painful musculoskeletal conditions like arthritis, back pain, or fibromyalgia, the idea of moving more can seem daunting or even counterproductive. The good news? It’s possible— and even beneficial —to find ways to move safely and comfortably, and the right strategies can help you make progress without aggravating your symptoms.

Whether you’ve been living with a musculoskeletal condition for years or you’re just starting to explore how movement can help you, this article offers tips and strategies that may make it easier to stick to your goal of moving more in 2025.

Start slow and build gradually

If you’re dealing with pain from arthritis, back issues, or other chronic musculoskeletal conditions, it’s important not to jump into an intense exercise routine right away. Get clearance from your doctor or specialist and begin with simple, low-impact activities that don’t put unnecessary strain on your joints or muscles. Gradually increasing the duration and intensity over time will allow your body to adjust and help you avoid injury.

Here are some tips to help get you started:

• Walking: gentle enough that most people can incorporate into their routine. Start with short walks, even to the letter box and back and gradually increase your distance over time.
• Chair-based exercise: seated exercises can be a great way to start moving if standing or walking is too painful. Check out our range of free chair-based exercise videos designed for people of all abilities.
• Stretching: incorporate gentle stretches to improve flexibility and help relieve stiffness. Yoga or Pilates, when modified for your condition, can also be helpful.

Incorporate joint-friendly activities

Some forms of exercise help reduce stress on the joints and improve overall mobility, which is essential for managing conditions like arthritis or chronic back pain.

Low-impact options:

• Swimming: the buoyancy of water reduces the impact on your joints, making swimming, warm water exercise or water aerobics an excellent option for people with musculoskeletal conditions and chronic pain.
• Cycling: stationary or outdoor cycling can be easier on the joints than high-impact activities like running.
• Tai Chi or Qigong: These gentle forms of martial arts focus on slow, controlled movements that can help with balance, flexibility, and pain management.

Strength and flexibility training are also important for people living with musculoskeletal conditions. Strong muscles provide better support for joints, reducing the risk of further injury or pain and improving flexibility can help to reduce tension and stiffness.

Listen to your body: modify and rest as needed

One of the most important things you can do when setting a goal to move more with chronic pain is to listen to your body. Pushing through pain can often lead to flare-ups and setbacks. It’s essential to recognise the difference between discomfort and pain and modify your activity accordingly.

Tips:

• Aim for movements that feel good and improve your range of motion, not those that cause or increase pain.
• Don’t underestimate the importance of rest. If you’ve overdone it, give your body time to recover before returning to activity.
• It’s OK to adjust the intensity or duration of an exercise based on how your body feels on a given day. For example, if a particular stretch is too painful, try a gentler variation or a completely different movement.

Consider working with a professional

If you have a chronic condition, working with a physical therapist, exercise physiologist, occupational therapist, or personal trainer who specialises in musculoskeletal health and pain management can be extremely helpful. These professionals can develop personalised exercise plans tailored to your needs, helping you build strength, improve mobility, and reduce pain while minimising the risk of injury.

Use technology to stay on track

Technology can be a powerful ally in achieving your fitness goals, especially when managing chronic pain. Various apps, wearables, and online resources can help you track your progress, and stay motivated.

Helpful tools:

• Fitness trackers: devices like Fitbit, Apple Watch, or Garmin can help you track steps, distance, and even heart rate. Some devices can remind you to move if you’ve been sitting for too long.
• Exercise apps: There are apps specifically designed for people with chronic pain, like the Arthritis Foundation Your Exercise Solution and Walk With Ease which offer gentle workouts and targeted programs.
• Telehealth options: virtual consultations with a physical therapist or fitness coach can be a convenient way to get expert guidance without leaving home.

Set realistic, attainable goals

Remember, setting a goal to move more in 2025 doesn’t mean you have to run a marathon or engage in intense workouts every day. Instead, focus on small, incremental goals that align with your ability and any limitations. This will help you maintain motivation and avoid discouragement if you experience setbacks for any reason.

Here’s some examples:

• Walk 5 minutes every morning for a week.
• Incorporate 10 minutes of gentle stretching into your day.
• Increase walking distance by 1–2 minutes every week.
• Attend a low-impact exercise class once a week.

Celebrate the small victories along the way to stay motivated and acknowledge the progress you’re making.

Support and community

Joining a support group or community of people facing similar challenges can provide a sense of camaraderie and encouragement as you work toward your goal. Whether online or in person, these groups can offer tips, share success stories, and help you stay motivated.

Additionally, discussing your fitness goals with friends or family can provide support, making it more likely that you’ll stick to your plan.

Moving more in 2025 is a worthwhile and achievable goal. By starting slow, choosing joint-friendly activities, focusing on flexibility and strength, and listening to your body, you can build a sustainable routine that helps to reduce pain and improve your quality of life. With patience, persistence, and the right strategies, 2025 can be the year you achieve your goal to move more.

Remember: It’s not about how fast or how hard you move; it’s about consistency and making movement a part of your life in a way that feels good for your body.

Contact our free national helpline 

Call our team if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, or accessing services. They’re available weekdays between 9 am-5 pm on 1800 263 265; email (helpline@muscha.org) or via Messenger. 

Cooking a healthy, tasty meal can be a great way to look after ourselves, unwind after a busy day or share with friends and family. But some days, the thought of preparing and cooking a meal is too overwhelming. You’re tired, and in pain, and it seems like too much effort. 

But there are things you can do to make cooking easier and less hassle when you’re not feeling your best. Here are our top tips: 

Plan your weekly meals 

It’s not a particularly exciting thing to do, but planning for your coming week is really helpful. It ensures that you have all the ingredients you need and stops you from wasting money on the things you don’t. And if a case of brain fog hits when you’re standing in front of the fridge, your meal plan will sort you out. Check out The Spruce Eats top meal-planning apps. 

Shop online 

It’s never been easier to shop online. It’s easy, and efficient and you get exactly what you need delivered to your door. Or you can organise a click-and-collect, without having to leave your car. 

Use your freezer 

Frozen fruit and veggies are great time savers and are packed with nutrients. You can buy them at the supermarket or prepare your own. Find out how you can freeze fruit, veggies, bread and herbs in this article by Good Food. 

Batch cook 

When you’re feeling inspired and have the time and energy, put on some music or a podcast, and cook batches of food to freeze. Then it’s just a matter of reheating and eating. Perfect! Check out My Foodbook for some practical tips to help when it comes to batch cooking. 

Go, go gadget! 

Use kitchen gadgets and other aids to save energy, and protect your joints, they’ll help to make things easier for yourself when cooking. Tools like electric can openers, jar openers, tap turners and thick-handled knives can be lifesavers. Check out the range of products available from our friends at Statewide Home Health Care. 

Cleaning up 

There are many ways you can make cleaning easier while you’re cooking, such as: 

• use non-stick foil or baking paper to line your trays, as well as roasting bags; they’ll lessen the mess on your trays – which means less scrubbing 
• if you have a dishwasher, load it as you go 
• soak dirty pots and pans before you start scrubbing to loosen any baked-on gunk 
• clean up spills immediately 
• put ingredients away as soon as you’re done with them 
• keep a bowl nearby for scraps and rubbish or bring the kitchen bin closer to where you’re working. 

Call the pizza joint? 

Sometimes takeaway food is the option that’s best for you. And there’s nothing wrong with that if it isn’t a regular thing. Takeaway foods are generally higher in salt, sugar and/or fats and don’t give us all the nutrients we need in a balanced diet. 

Contact our free national helpline 

Call our team if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@muscha.org) or via Messenger. 

More to explore 

• Check out our recipes page
  The tasty recipes have been created by our volunteers – Accredited Practising Dietitians and a Registered Clinical Nutritionist 

• 12 energy-saving cooking tips when you are chronically ill
  The Discerning You, June 2020 

• 9 cooking hacks for people with chronic illness
  The Mighty, April 2024 

• A JIA warrior’s guide to baking
  Arthur’s Place, May 2021 

• Eating out
  Baker Heart and Diabetes Institute, 2019 

• Five easy ways to eat well with arthritis
  Versus Arthritis, June 2021 

• Top 10 diet and nutrition tips for RMD patients
  Rheumatology Republic, June 2021 

Tips for preparing meals with less stress

There are some days when the thought of preparing and cooking a meal is so overwhelming. You’re tired, you’re in pain, and it seems like too much effort. Curling up on the couch and ordering a pizza delivery seems like a much better option! However, one of the best things you can do to look after yourself when you have a chronic condition is to eat healthfully. Sadly (for me at least), that means having the local pizza joint ? on speed dial isn’t ideal.

But there are things you can do to make cooking easier and less hassle when you’re not feeling your best. Here are our top tips:

Plan your weekly meals

It’s not a particularly exciting thing to do, but making a plan for your coming week is really helpful. It ensures that you have all the ingredients you need, and it stops you from wasting money on the things you don’t. And if a case of brain fog hits when you’re standing in front of the fridge, your meal plan will sort you out. Check out The Spruce Eats top meal planning apps for 2021.

Shop online

This pandemic has really made online shopping easier and more efficient (hello new shoes ?). But as far as groceries go, it’s never been easier to order online and get exactly what you need delivered to your door. Or you can organise to click and collect, without having to leave your car. Perfect on a chilly winter’s day.

Give yourself a break

Not every meal has to be Masterchef worthy, using exotic ingredients and involving many steps. It just has to be tasty and healthy. Have a few recipes up your sleeve that you know you can cook with minimal effort or fuss and with the ingredients you have at home.

Organise your kitchen

Ensure the things you use regularly are within easy reach – that goes for ingredients and cooking utensils. And move the things you only use occasionally out of your way (e.g. lower cabinets, cupboard in the garage, sideboard). Don’t place heavy items on high shelves – it’s very easy to drop these things – especially if you’re tired. Use a kitchen trolley on wheels to move heavy pots from the bench to the cooktop or move meals from the kitchen to the dining area or lounge.

Take a load off

Keep a stool nearby so you can sit while you prepare your meals.

Clean as you go…or get others to do it for you

There’s nothing worse than cooking a lovely meal, relaxing while you eat it, then looking over to see a stack of dishes taunting you. So clean up the bulk of the mess as you go. Load the dishwasher, soak the stubborn pots and pans, and wipe down the benches. Or better still – rope in your partner/kids/housemates to help you. And it’s the perfect opportunity to catch up with each other.

Frozen fruit and vegies are great time savers, packed with nutrients

You can buy them at the supermarket, or prepare your own. Find out how you can freeze fruit, vegies, bread and herbs in this article by Good Food.

Get prepped!

Food prepping has taken over the internet, and there are endless articles, apps, videos and blogs to help you. You can prep your meals days in advance, then all you need to do is pull the pre-chopped, washed and/or cooked ingredients out of the fridge or freezer to throw together a meal in no time. Frugal and Thriving has a great guide to meal prepping.

Batch cook

When you’re feeling inspired and you have the time and energy, put on some music or a podcast, and cook batches of food to freeze. Then it’s just a matter of reheating and eating. Perfect! Check out My Foodbook for some practical tips to help you when it comes to batch cooking.

One pot wonders

Save yourself lots of mess and dirty dishes by cooking your meal in one pot. There are many books and websites with tasty recipes you can try that only require one pot (or pan). Borrow some cookbooks from your local library or fall down the rabbit hole of Pinterest for lots of inspiration. Here’s Taste’s 21 healthier one pot recipes. They all look delicious and very hearty, but I think I’m going to have to try the pumpkin, silverbeet and mushroom bake this weekend! Yum.

Go, go gadget!

Use kitchen gadgets and other aids to save energy, protect your joints and make things much easier when cooking. Things like electric can openers, jar openers, tap turners and thick-handled knives can be lifesavers. Check out the range of products available from our online shop.

Make it a social occasion

Cooking doesn’t have to be a solitary event if you have other people in the house. So get them involved. It’s an excellent way for kids to learn about cooking and becoming self-sufficient. But it’s also an opportunity to spend time together and share the load.

Slow it down with a slow cooker

Prepare your evening meal earlier in the day when you have more energy. Pop all your ingredients in a slow cooker and let it do its thing while you work, rest, read a book or put your feet up. Hours later, you’ll have a flavoursome pot of goodness to enjoy. Check out these slow cooker recipes from The Australian Women’s Weekly.

Take breaks

Sometimes we push ourselves just so we can get a task or chore done, but we can end up pushing ourselves past our limits. Sigh – we’ve all been there and paid the price. So whether you’re making the evening meal or you’re prepping for the week ahead, take a break (or two) to stretch, get some air, drink some water, and just move around. Standing in one place for a long period is not conducive to happy, pain-free joints. So take a break.

Drink water

When we’re in the middle of a task and focused, we often forget to drink enough water. Don’t allow yourself to become dehydrated – have a glass of water nearby and drink regularly.

Cleaning up

We’ve already mentioned cleaning as you go and using only one pot, but there are other things you can do to make cleaning easier, such as:

• use non-stick foil or baking paper to line your trays, as well as roasting bags; they’ll lessen the mess on your trays – which means less scrubbing
• if you have a dishwasher, load it as you finish with dishes and cooking utensils
• soak dirty pots and pans before you start scrubbing to loosen any baked-on gunk
• clean up spills immediately
• put ingredients away as soon as you’re done with them
• keep a bowl nearby for scraps and rubbish, or bring the kitchen bin closer to where you’re working.

Call the pizza joint ?

Sometimes take away food is the option that’s best for you. And there’s nothing wrong with that, just as long as it isn’t a regular thing. Takeaway foods are generally high in salt, sugar and/or fats and don’t give us all the nutrients we need in a balanced diet. Read the Dietitians Association of Australia’s takeaway food tips for more info.

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

• Check out our recipes page
  The recipes have been created by Melissa Jones, an Accredited Practising Dietitian. Melissa volunteers her expertise and knowledge to help us bring healthy and nutritious recipes to people with musculoskeletal conditions.
• 12 energy-saving cooking tips when you are chronically ill
  The Discerning You, June 2020
• 9 cooking hacks for people with chronic illness
  The Mighty, November 2019
• A JIA warrior’s guide to baking
  Arthur’s Place, May 2021
• Convenience meals
  Baker Heart and Diabetes Institute, 2020
• Eating out
  Baker Heart and Diabetes Institute, 2019
• Five easy ways to eat well with arthritis
  Versus Arthritis, June 2021
• Kitchen hacks for chronic illness
  Surrey Dietitian, June 2019
• Top 10 diet and nutrition tips for RMD patients
  Rheumatology Republic, June 2021