Home Exercises


Written by Adam Shepherd, Exercise Physiologist at Homebush. Article from March 2018

Getting Through Work With Deskercise!


We all lead very busy lives and sometimes it’s not easy to find time to exercise. The World Health Organisation (WHO) recommends Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity. On top of that WHO also recommends muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

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Benefits Of High Intensity Interval Training

Written by Kitty Guo, Exercise Physiology Student at the University Of Sydney. Article from February 2018

Benefits Of High Intensity Interval Training 


Do you ever find yourself getting bored and desperately wishing for time to move a little faster as you reach the last ten minutes of your run? Or perhaps you have a physically demanding job that prevents you from having the time and energy to exercise regularly? If that sounds like you, then you may be interested in giving high intensity interval training (HIIT) a go. The popularity of HIIT is on the rise and has helped many well-loved celebrities like Hugh Jackman achieve their ultra-fit physiques.

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Why Myofascial Release Is Important

Written by Hannah Navamani, Exercise Physiology Student at the University Of Sydney. Article from February 2018

Rolling in the Deep: Why Myofascial Release Is Important

myofascial release

Myofascial release is technical word that describes releasing ‘knots’ or tightness in muscles. Knots prevent your muscles from working as smoothly as they’re supposed to, which can result in limited movement because of pain or tightness. You’ve probably seen the foam rollers/ tennis/ lacrosse balls in a pile at your local clinic and wondered what they were for. Well, these tools can be used to massage knots out and help restore your muscles to an elastic, healthy state.

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How to Break up the Working Day

Written by Hamish Hall, Exercise Physiologist at Sylvania. Article from January 2018

How To Break Up The Working Day

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Sitting at work for long periods can cause a number of health concerns, including but not limited to, back pain and decline of metabolic health. I see a number of clients who have sedentary jobs and lifestyles that involve long hours of sitting and inactivity which puts them at a high risk of metabolic diseases and they often ask if they can reduce their risk by increasing the intensity or duration of their exercise? And from emerging scientific literature, the simple answer is no.

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Keeping Fit This Christmas

Written by Sarah Hillman, Exercise Physiologist and Studio Manager at Sylvania. Article from November 2017.

Keeping Fit This Holiday Season With The 12 Days of Fitness Workout Challenge


With the festive season upon us, it generally means diet debauchery, abandoned exercise routines and overconsumption of food and alcohol. But it doesn’t have to be this way. With a little forward planning and a bit of self-discipline, it is perfectly possible to enjoy a happy Christmas and enter the New Year feeling fit, not fat.

Many people fall off the exercise bandwagon at Christmas or rule out the idea of continuing to reach their weight loss goals during this time, assuming there is no point in starting or continuing until after the New Year.

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Exercise Spotlight – Hip Bridge

Written by Adam Shepherd, Exercise Physiologist at Homebush. Article from April 2017

Exercise Spotlight: Hip Bridge

hip bridge 1

The Hip Bridge, also known as the Glute Bridge or Supine Hip Raise, is an easy yet effective exercise suitable for all ages and fitness levels. I’m here to give you a quick rundown on this wonderful exercise, why you should be doing it daily and some pointers on technique.

Firstly let’s take a look at what muscles are being used in this movement.

This exercise mainly targets the gluteus maximus (butt) with some help from the quadriceps (thighs) and the hamstrings (back of your legs).

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The sitting epidemic – Can we just exercise more?

Written by Hamish Hall, Exercise Physiologist at Sylvania. Article from November 2016.

sitting epidemic

It is not uncommon for people to spend one-half of their waking day sitting, with relatively idle muscles. The other half of the day includes the often large volume of non-exercise physical activity. Given the increasing pace of technological change in domestic, community, and workplace environments, modern humans may still not have reached the historical pinnacle of physical inactivity.

There are a number of recommended exercise guidelines that are available to people to try and combat these cultural changes. For example, the American College of Sports Medicine recommends 30 minutes of moderate intensity exercise 5 days per week.… Read the rest

Stretching Is The Most Underrated Part Of Fitness

Written by Adam Shepherd, Exercise Physiologist at Homebush. Article from September 2016.
Young woman is practicing yoga at mountain lake

I personally believe one of the most underrated aspects of health and fitness, that we all overlook is stretching. Stretching regularly is equally as important to long term health as physical activity and nutrition. Ensuring that our bodies are able to move freely and without restriction, not only allows us to live day to day unimpeded, but also allows us to get the most out of our exercise.

Stretching allows us to improve our joint range of motion (ROM) otherwise referred to as ‘mobility.’ A lack of mobility can lead to overuse injuries, impingement and overall postural imbalances.… Read the rest

Reclaiming your Mobility Back

Written by Tess Hawkins, Exercise Physiologist at Homebush. Article from July 2016.

Senior couple on country bike rideDo you want to move more freely and easily? I can almost guarantee that you answered yes. Do you perform mobility exercises on a daily basis? The answer to this question should be just as definite as the first, but it’s likely that it isn’t. How can you expect to improve your mobility without performing mobility exercises regularly? The short answer is that you can’t! This means that you need to make a conscious change to your daily routine in order to see improvement. You might notice that I used the word daily, that isn’t a mistake.… Read the rest