Randwick Exercise Physiology

Adults who do both aerobic and muscle-strengthening exercises are less likely to develop a raft of chronic diseases, researchers have found. University of Queensland–led research followed more than 8,000 Brisbane adults over nine years, examining the association between aerobic physical activity, muscle-strengthening activities and the development of chronic conditions. 🏋️

"This research suggests public health initiatives should also place emphasis on encouraging adults to incorporate strength-based activities into their weekly routines to support healthy aging." 🙌 If you need help putting together an exercise program specific to your requirements, contact us as our exercise physiologists can offer face to face or telehealth consult. Find out more about it here: https://medicalxpress.com/news/2026-08-strength-vital-chronic-disease.html

Strength training has long been seen as something you mainly do to build muscle or look good. But a new study adds to a growing body of evidence that shows lifting weights does far more than change how we look. It may help us live longer – even if you don’t spend hours each day in the gym. 🙌

They found a clear sweet spot. People who did around 90 to 120 minutes of strength training a week – or roughly an hour and a half to two hours – had about a 13% lower risk of dying from any cause than those who did none. The benefit of strength was strongest for two of our biggest killers: a 19% lower risk of dying from cardiovascular disease and a 27% lower risk of dying from neurological conditions, mainly dementia. 🧠 If you are not sure if exercise is safe for you or if you are currently inactive, contact us as our exercise physiologists can offer face to face or telehealth consult. Read more about the study here: https://www.sciencedaily.com/releases/2026/08/260808234959.htm

While aerobic exercise like this can keep you healthy and help you live longer, experts say that adding in strength training can ensure you live a better quality of life as you age. "Strength is the neglected sibling at the health dinner table," says Stuart Phillips, a researcher in muscle physiology at McMaster University, Canada.

Initially, you should aim for two sessions per week, lasting between 20 to 30 minutes each, says Phillips. He suggests doing any of the following with several repetitions in a set and repeating the set two to three times:
• Lower Body: Sit-to-stands, squats, step-ups, or lunges.
• Upper Body Push: Wall push-ups, standard press-ups, or chest presses.
• Upper Body Pull: Rowing movements using a resistance band or machine.
• Trunk/Core: Planks or loaded carries (which involves walking while holding weights).

If you are not sure if an exercise is safe for you or if you are currently inactive, contact us as our exercise physiologists can offer face to face or telehealth consult. Check the article here: https://www.bbc.com/future/article/20260612-how-to-start-strength-training-to-stay-healthier-as-you-age

Most of us tend to find our "thing" when it comes to exercise. Maybe you're a runner who logs the same three-mile loop every morning. Maybe you've fallen in love with Pilates, spend every weekend cycling, or rarely miss a strength training session. Finding a form of movement you genuinely enjoy is one of the biggest predictors of sticking with it. But once you've found that routine, it's easy to stay there. ✅

A new study suggests your mental health might benefit from branching out. Researchers found that adults who mixed up their workouts and included some higher-intensity exercise had lower odds of experiencing depressive symptoms than those who stuck to a single type of activity. The findings don't suggest you need to spend more time exercising. Instead, they point to something many of us overlook: variety. 🙌 If you are not sure if exercise is safe for you or if you are currently inactive, contact us as our exercise physiologists can offer face to face or telehealth consult. Read more about the study here: https://www.mindbodygreen.com/articles/study-of-38000-adults-links-workout-variety-to-better-mental-health

We’ve known for a while that exercise can help combat sleep issues and, in turn, help you function at a better capacity. But a new study, recently published in the journal BMJ Evidence-Based Medicine, is giving us even more insight into the relationship between sleep and working out: Certain kinds of exercise, we now know, are better at fighting the symptoms and side effects of insomnia than others. 💤

For the new study, researchers pulled data from 22 randomized controlled trials, testing the effects of different interventions on insomnia patients. Of those 13 total interventions, seven were classified as exercise-based: yoga, tai chi, walking or jogging, strength training, a combination of aerobic exercise and strength training, a combination of aerobic exercise and therapy, and mixed aerobic exercises. 💪 If you need help putting together an exercise program specific to your requirements, contact us as our exercise physiologists can offer face to face or telehealth consult. Find out more about it here: https://www.self.com/story/best-exercise-types-insomnia