Step into better health this September (and beyond)
 "Step into better health this September (and beyond)")
Every September, thousands of Australians join STEPtember 1-a simple 30-day challenge that encourages people to move more and walk every day. It’s built around the idea of hitting a daily goal (like 10,000 steps or an equivalent amount of activity), but the real power lies not just in the numbers — it’s in feeling better physically 2 and mentally 3 because of it.
Why walking works
Walking is one of the most accessible and effective forms of exercise we have. You don’t need fancy gear, a gym membership, or special skills — just comfortable shoes and a little motivation. Research shows that even moderate physical activity like brisk walking can have real health benefits 3 that matter:
- Mental health benefits: A large review showed that exercise reduces symptoms of depression and anxiety compared with being inactive and is comparable to medications and psychotherapy 4. That means everyday walking isn’t just good for your body — it’s good for your mind too.
- Ongoing mental health protection: Higher levels of regular physical activity — including walking — are linked with a lower chance of developing depression and anxiety disorders over time 5. Movement isn’t just a quick mood booster — it’s a protective lifestyle habit.
- Physical health benefits: Higher daily step counts have been associated with lower risk of all-cause mortality and cardiovascular disease 6. In other words, it’s good for both your heart and your body.
According to Australia’s Physical Activity and Sedentary Behaviour Guidelines, adults should accumulate 150 to 300 minutes of moderateintensity physical activity (like brisk walking) each week 8. This makes walking an ideal way to meet these recommendations — and STEPtember helps turn that target into achievable daily movement.
More than steps — it’s about wellbeing
Unlike intense fitness programs that can feel intimidating, walking is inclusive and manageable for people at all fitness levels. That means:
- You can squeeze in steps during a lunch break.
- Take short walking breaks between meetings.
- Use the stairs instead of the lift.
- Go for a walk with a friend or colleague.
Beyond physical benefits, walking also significantly supports mental wellbeing. Research from the Centres for Disease Control and Prevention (CDC) shows that regular physical activity can reduce symptoms of anxiety and depression, improve sleep quality, and enhance cognitive performance. Small, consistent amounts of movement can build into habits that stick long after September is over.
Walk with purpose
STEPtember also gives people a chance to support meaningful causes. Many participants choose to fundraise for organisations supporting Australians living with disabilities, adding another layer of motivation — your daily steps can make a difference in someone else’s life too. But even if you’re just walking for your own health and wellbeing, that’s a great reason to start. At the heart of STEPtember is its charitable mission. In Australia, funds raised through STEPtember support individuals living with cerebral palsy and other disabilities through organisations such as Cerebral Palsy Alliance.
Cerebral palsy is the most common physical disability in childhood in Australia 7. Cerebral palsy results from changes to the developing brain and primarily affects movement, muscle tone, and posture. Although it is a lifelong condition, early intervention, therapy, assistive technology, and research can greatly enhance quality of life. The impact of research has contributed to a 40% reduction in the rate of cerebral palsy in Australia, as well as a decrease in severity 7.
Funds raised through STEPtember help support 7:
- Early diagnosis and intervention programs
- World-leading research into prevention and treatment
- Assistive technology and mobility equipment
- Community inclusion initiatives
- Therapy services for children and adults
For participants, this connection to impact is powerful. Each step taken contributes not only to personal health but also to tangible support for Australians living with disability. The challenge transforms everyday movement into meaningful action.
Take the First Step
Movement doesn’t have to be complicated to be powerful. Walking — something most of us can do — is one of the most evidence-based ways to boost your physical and mental health. This September, give yourself a meaningful reason to move more, feel better, and make each step count.
References
1. https://www.steptember.org.au/
2. Centres for Disease Control and Prevention. (n.d.). Benefits of physical activity. U.S. Department of Health & Human Services.
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
3. World Health Organization. (n.d.). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity
4. Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., Szeto, K., O’Connor, E., Ferguson, T., Eglitis, E., Miatke, A., Simpson, C. E., & Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: An overview of systematic reviews. British Journal of Sports Medicine, 57(18), 1203-1209.
5. Wanjau, M. N., Möller, H., Haigh, F., Milat, A., Hayek, R., Lucas, P., & Veerman, J. L. (2023). Physical Activity and Depression and Anxiety Disorders: A Systematic Review of Reviews and Assessment of Causality. AJPM focus, 2(2), 100074.
6. Hall, K. S., Hyde, E. T., Bassett, D. R., Carlson, S. A., Carnethon, M. R., Ekelund, U., Evenson, K. R., Galuska, D. A., Kraus, W. E., Lee, I. M., Matthews, C. E., Omura, J. D., Paluch, A. E., Thomas, W. I., & Fulton, J. E. (2020). Systematic review of the prospective association of daily step counts with risk of mortality, cardiovascular disease, and dysglycemia. The international journal of behavioral nutrition and physical activity, 17(1), 78.
7. Cerebral Palsy Alliance. (n.d.). About cerebral palsy. https://cerebralpalsy.org.au/our-research/about-cerebral-palsy/
8. Australian Government Department of Health and Aged Care. (n.d.). Physical activity and exercise guidelines for all Australians.
https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
What's the Cause of Your Lower Back Discomfort?
Lower back discomfort is something almost everyone will deal with at some point in their lives. Whether it's a dull, annoying ache that just won't quit or a sharp pain that stops you in your tracks, understanding why your back hurts and how physiotherapy can help you get back on your feet is super important.
Causes
Lower back discomfort springs from a complex mix of reasons, each contributing in its own way such as:
- Muscle or Ligament Strain: Repeated heavy lifting or a sudden awkward movement can strain back muscles and spinal ligaments, leading to discomfort.
- Bulging or Ruptured Discs: Discs act as cushions between the bones (vertebrae) in your spine. The soft material inside a disc can bulge or rupture and press on a nerve, causing pain.
- Arthritis: Osteoarthritis can affect the lower back. In some cases, arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis.
- Skeletal Irregularities: Conditions like scoliosis, which causes a curvature of the spine, can lead to discomfort later in life.
- Osteoporosis: Your spine's vertebrae can develop painful fractures if your bones become porous and brittle.
How Physiotherapy Can Help
Physiotherapy offers a non-invasive, drug-free approach to managing lower back discomfort. Here's how physiotherapists can help:
- Personalised Exercise Programs: Strengthening and flexibility exercises can enhance core stability, reduce pain, and prevent future injury.
- Manual Therapy: Techniques such as massage, mobilisation, and manipulation can relieve pain and improve function.
- Education and Advice: Physiotherapists can offer advice on posture, ergonomics, and proper lifting techniques to prevent back discomfort.
- Pain Management Techniques: Methods like heat/ice therapy, TENS (Transcutaneous Electrical Nerve Stimulation), and ultrasound therapy can provide immediate pain relief.
Incorporating physiotherapy into your treatment plan can significantly reduce lower back discomfort by addressing the root cause of the pain, promoting healing, and preventing future issues. If you're experiencing lower back pain, consider consulting a physiotherapist to explore how targeted therapy can benefit you.
Find a Physiotherapist near you
If you’re suffering from lower back pain in North Brisbane, look no further than Albany Creek Physiotherapy. Our friendly staff can help you target the pain and have you feeling tip-top in no time! Give us a call on 3264 3244 or book online here.
Signs pointing to Foot Drop
Picture this: you're walking, and suddenly, your foot doesn't quite lift like it used to. It's dragging or slapping against the ground, making you feel like you're auditioning for a tap dance routine you never signed up for. That's foot drop for you – a bit of a show-stealer in the walking department. This seemingly simple issue can have profound implications on one's mobility and overall quality of life. Understanding the signs pointing to foot drop is crucial for timely intervention and effective management.
Causes of Foot Drop:
Foot drop can be attributed to various underlying causes, making it essential to identify the root of the problem for appropriate treatment. Neurological disorders such as multiple sclerosis, stroke, and peripheral nerve injuries are common culprits. Additionally, muscle or nerve disorders, spinal cord injuries, and certain medications may contribute to the development of foot drop.
Signs and Symptoms:
Recognising the signs of foot drop is the first step towards addressing the condition. Tripping over your own feet, struggling to lift your foot, and feeling weak or numb – these are your signs. Persistent pain in the leg or foot, along with muscle atrophy, may accompany these symptoms.
Physiotherapy to the Rescue:
Now, let's talk solutions. Enter physiotherapy - they've got exercises up their sleeves to pump up strength and flexibility; ankle exercises, toe-tapping workouts and resistant training. Braces or splints may be recommended to provide support and maintain proper foot alignment. A tailored physiotherapy plan, developed in collaboration with a healthcare professional, can significantly enhance the chances of recovery and improve the individual's ability to perform daily activities.
Albany Creek Physiotherapy
Are you located north of Brisbane and suffering from foot drop? Here at Albany Creek Physiotherapy we can help you get back to strutting your stuff with confidence. Give us a call on 3264 3244 and let’s show foot drop who’s boss!
My Health For Life
In 2018 our dietitian, Suzie Harte competed facilitator training, was accredited and became a provider for the My Health For Life (MH4L) program here at the Albany Creek Physiotherapy practice.
The program, in affiliation with Diabetes QLD, Stroke Foundation, Heart Foundation and Griffith University is fully funded by the QLD Government and has already been introduced for eligible participants in groups during 2018.
Participants follow a behaviour change process facilitated by Suzie to set personal goals addressing lifestyle behaviours over six months. Find out your eligibility today by contacting the clinic: 3264 3244, or check online https://www.myhealthforlife.com.au.
Program dates for 2019 have now been confirmed. Don't miss out! As your health coach, we're there to support you every step of the way.
| Posted in:Clinic |
Pain in the butt! Gluteal Tendinopathy.
What is Gluteal Tendinopathy?
When tendons are repeatedly placed under more tension than they can deal with, they can have a failed healing response. This can cause changes to the structure of the tendon and is known as a tendinopathy. When this occurs in the tendons of the gluteal muscles it is referred to as gluteal tendinopathy.
The gluteal muscles are three large muscles located at the back of the pelvis that provide most of the muscle bulk of buttock region. These muscles work together to keep your pelvis level when standing and are responsible for many movements of the hip. They play an important role in standing, walking and running.
The two deepest gluteal muscles, gluteus medius and gluteus minimus, attach from the center of the pelvis (the sacrum) and insert into the bony outer region of the upper thigh, called the greater trochanter via the gluteal tendons.
What causes tendons to develop tendinopathy?Tendons, like muscles, skin and bones are living tissues and their strength and elasticity is influenced by a variety of factors, including hormones, age, how often and how much they are used. Rapid changes in activity levels or simply performing the same tasks too often can place a tendon under more stress than it can tolerate and it begins to break town.
Recently it has been shown that tendon health is also negatively affected by compressive forces, which can occur from blunt trauma or even habits such as crossing the legs, or sleeping on your side on a hard mattress.What are the symptoms of Gluteal Tendinopathy?
- A typical pattern of sharp pain at the outside of the hip with specific movements.
- Noticeable discomfort after prolonged periods of rest, ie sleep, working at desk, but pain seems to reduce once active.
- The pain is usually worse with walking, going up and down stairs and running.
- The pain can become quite severe, and eventually can impact day-to-day activities.
How can physiotherapy help?
A thorough assessment is required for an accurate diagnosis and once gluteal tendinopathy is confirmed, your physiotherapist will be able to identify which factors have contributed to your condition and help to address these. It has been shown that specific loading exercises and muscular retraining can stimulate the tendon to heal and remodel the collagen fibres into a more organized pattern again. Your physiotherapist can investigate any postural habits or activities are contributing and address these as required.
If you, or someone you know, are experiencing hip pain book an appointment with one of our physiotherapists at Albany Creek Physiotherapy. We can help you develop the appropriate rehabilitation program to keep you moving, reduce your discomfort and return to sport/exercise/activites pain free quickly.
| Posted in:TrainingClinic |
