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The following resources have been prepared by the array of health professionals who make up SMG Health. Browse the latest articles, download resources, watch videos or listen to podcasts here.
Staying connected with our wellbeing allows us to make better-informed decisions about our health. Sometimes, small yet instrumental changes are needed to tweak our everyday habits which assist in long term behavior change.
Below you can find further information on a variety of general health and wellbeing topics.
Gym memberships can be expensive and when life gets in the way, or our motivation dips, it can be too easy to skip class. Enter the DIY, budget-friendly home gym that you can create with minimal fuss but plenty of rewards – here, physical health experts show us how to create a budget-friendly alternative to the gym in our own home.
As time has gone on, society’s understanding of mental health issues has improved significantly. Staying mentally healthy at home and at work is just as important as the food you eat or the exercise you do.
Below you can find further information on some of the most common mental health topics.
When someone close to you talks about suicide, it can be deeply troubling and difficult to know how to respond.
Good nutrition is the foundation of a healthy lifestyle. The food and drinks we consume provide us with the necessary nutrients to provide our body with energy and maintain our wellbeing.
Below you can find further information on good nutrition from the array of health professionals who make up SMG Health.
Along with a healthy diet, exercise and lifestyle choices, sleep is a very important piece of the wellness puzzle. What we eat can have both positive and negative effects on our sleep quality and quantity.
Instilling healthy habits into children at a young age helps set them up for a bright, happy, healthy future.
Furthermore, children aged 5-12 years old are recommended to do 60 minutes of moderate to intense physical activity per day.
Below you can find further information on how to help with healthy eating habits and physical activity for children.
I give my husband a hard time about his smartphone use around our toddler. Don’t get me wrong; he’s a great dad – one of the best. But that shiny, electronic little sucker has a knack for hogging his attention at the expense.
Getting active throughout the day is a core component of a healthy lifestyle, whether that be time at the gym, or simply taking the stairs at the train station.
Furthermore, getting a good night of sleep can be an understated source of good performance for your day-to-day activities.
Below you can find further information on some of the most popular physical health topics.
Whether you travel for work, have a busy schedule with your family, or have frequent disruptions to your daily routine, life can feel frenzied.
Our sleep habits and hygiene pay a crucial role in our physical and mental wellbeing. Learning and improving our sleep cycles, and the understanding the importance of good sleep hygiene can assist in improving our mood, memory, judgement, and productivity.
Below you can find further information on a variety of sleep and fatigue management resources.
If you have trouble sleeping, you’re not alone. On an average night, 33 to 45 percent of the population have difficulty falling asleep or staying asleep. Even people who usually sleep well may have trouble when they’re under extra stress or away from home.
Our lifestyles are busier than ever before and, as an ageing population, it has never been more important to invest in our physical and mental health so that we can enjoy a healthy, happy life. Checking in with how you’re fuelling your body, booking in for key physical health check ups, making time and space in your life for you, and moving your body in enjoyable ways are all great ways we can give ourselves the best chance at health.
Below you can find some helpful resources and guidance on how to support your mind and body through life’s challenges.
Our lifestyles are busier than ever before and, as an ageing population, it has never been more important to invest in our physical and mental health so that we can enjoy a healthy, happy life. Checking in with how you’re fuelling your body, booking in for key physical health check ups, making time and space in your life for you, and moving your body in enjoyable ways are all great ways we can give ourselves the best chance at good health.
For optimal health and performance throughout life, it’s critical for men to prioritise health and nutrition needs.
Below you can find further information on men's health and self-care.
Health remains one of few areas in life where men have the odds stacked against them, but what exactly are the biggest issues facing Men's Health in Australia?
Let’s face it, gym memberships can be pricey and a regrettable expense when they go underused. Even if you are a dedicated gym-goer, sometimes making it to your regular sweat-session can be a challenge.
Enter the DIY, budget-friendly home gym that you can create with minimal fuss but plenty of rewards.
Here are what the experts suggest to build yours…
1. Be resourceful
You don’t have to splurge on fancy equipment to get a good workout. According to High Performance Specialist and Fitness Director, Jane Kilkenny, “there are so many options around the house that can be used for fitness training”. She suggests using steps for cardio and strength workouts and filling empty containers with water or sand to use as weights. “A two-litre milk or juice bottle weighs about two kilos when full [and] big four-litre bottles of laundry liquid are great as they … weigh approximately 4.5 kilos when full,” she says.
Group Fitness and Yoga Teacher, Mark Moon, adds that cans of food and strong, full shopping bags can also make handy weights. Alternatively, fill cloth bags with rice, fold them up like a parcel so they don’t leak and use them like sandbags, he suggests.
2. Consider low-cost investments
If you can splash a little cash, Mr Moon suggests investing in anything you know you’ll use regularly. “I always recommend a good non-slip exercise mat and a set of dumbbells,” he says.
Ms Kilkenny recommends adding resistance bands to the mix which, on top of the mat and dumbbells, “will definitely give you plenty of options”, she says.
3. Use your bodyweight
Bodyweight training is a versatile, fuss-free way to move, and it doesn’t cost a cent. Ms Kilkenny says that once you’ve mastered the basics, including correct technique, “you can get a great workout wherever you are”. “You can combine squats, lunges, push-ups, bridges and planks for a total body workout,” she says.
“Just be careful not to fall into the trap of doing the exact same exercises every time,” warns Mr Moon, who recommends moving the body “in as many different directions as possible”.
4. Try online classes
These “can be excellent when they are structured and taught well and offer variety”, says Mr Moon, who runs live, interactive classes via Zoom. Not only are they convenient, Mr Moon says online classes can add variety and balance to your routine.
Whether you’re purchasing classes or watching free ones, just make sure you ‘shop around’.
“The biggest problem with online workouts, particularly on social media, is the quality of the exercise choices and the knowledge of the presenter,” says Ms Kilkenny. “There are some great options available, but always check the credentials of the source,” she adds.
5. Prioritise safety
This is a must! Says Ms Kilkenny: “The biggest risk for home-based exercise is that poor technique can result in injuries.” That’s why she says it’s “imperative” you turn to reputable sources for guidance. You could, for example, consult a professional trainer once a month for “new exercises, technique fine tuning and quality advice”, she suggests.
Adds Mr Moon: Ensure your workout space is clear, flooring is non-slip and any homemade equipment is in good order.
3, 2, 1 … go!
