Whats The News at Health Canvas

evgenia barmakov
May 29
7 min read

Health Canvas Turned Two!

In May we marked two years since Health Canvas opened its doors. It's time for reflection and gratitude. What began as a vision for a more thoughtful, connected kind of healthcare has grown into a thriving clinic community - and it’s all thanks to you.

During that time, we’ve welcomed over one thousand new patients, expanded our services, and grown our team - while staying true to what matters the most: evidence-based care, support and genuine connection.

Whether you’ve been with us from the beginning or just recently joined, we thank you for being part of Health Canvas Story.

To mark Health Canvas turning two, we also came together for a meaningful celebration - participating as a team in this year’s Mother’s Day Classic. It was a beautiful way to honour our community and support - a cause close to many of our hearts: breast cancer research. Some of our team members took on the 8 km run, while others joined the 4 km walk - all united by a shared purpose and spirit. The energy on the day was inspiring. Families, friends and supporters coming together in a sea of pink to show solidarity and raise awareness. For us, it was about more than just movement - it was a chance to connect, reflect and contribute to vital research that helps improve outcomes for women affected by breast cancer. Taking part in this event reminded us of the power of community and the role we can each play in supporting health beyond the clinic walls. We’re proud to have walked (and run!) as a team and are already looking forward to next year. It was the perfect way to celebrate our second birthday - with heart, purpose and plenty of steps.

Mother's Day Classic 2025 - Health Canvas Team — Some of our team after their walk

Let’s Talk About Exercise!

It’s Exercise Right Week this week - the perfect time to reset, refocus and remind ourselves that movement truly is healing. The latest evidence-based guidelines recommend aiming for 150–300 minutes of moderate-intensity exercise (like brisk walking, cycling or swimming) or 75–150 minutes of vigorous activity (such as running or high-intensity classes) per week. On top of that, strength or resistance training at least twice weekly is key for long-term health.

More important than the numbers is finding consistency - and choosing something you actually enjoy. Whether it’s dancing, gardening, Pilates, group fitness or walking with a friend, the best exercise is the one you’ll keep doing. It doesn’t need to be perfect - just regular.

Tips to Build Your Movement Habit

Start small and specific: Try “Walk 20 minutes after work on Mondays” instead of vague goals like “Get fit.”
Pick your moment: Choose a time of day when you're most likely to follow through.
Find a buddy: Exercising with someone adds accountability and makes it more fun.
Track your efforts: A simple tick on a calendar can be surprisingly motivating.
Don’t forget recovery: Sleep, stretching, and rest days support your progress.

Exercise isn’t just about fitness - it boosts mental health, supports immunity, strengthens bones, improves balance and lifts energy levels. Even short bursts - a few squats, a walk at lunch, stretching before bed - all adds up. If you’re unsure where to begin or have a health concern, talk to us at Health Canvas.

Exercise for Bone Health

Our bones are living dynamic tissue that thrive under the right kind of mechanical stress. From around age 35, bone density naturally starts to decline - more rapidly in women post-menopause due to reduced oestrogen, and gradually in men after age 50. Without the right exercise, this can lead to increased risk of osteoporosis and fractures.

According to Healthy Bones Australia, not all exercise is equal when it comes to bone health. The most effective routine includes:

Weight-bearing impact activities such as walking, jogging, stair climbing and dancing. These apply the kind of stress bones need to grow stronger.
Progressive resistance training using resistance bands, weights or body weight (e.g. squats, lunges, push-ups). Aim for 2–3 sessions per week focusing on major muscle groups.
Balance and posture training such as Pilates, yoga or tai chi. These helps prevent falls and maintain stability as we age.

The key is consistency and adapting exercises to suit your fitness level. If you have osteoporosis or other health issues, it’s wise to check in with your doctor or physiotherapist before starting something new. It’s never too late to begin - regular, targeted movement strengthens not only your bones but your overall health, helping you stay mobile and independent.

Exercise for Digestive Health

Physical activity doesn’t just benefit your heart, bones and brain - it plays a major role in keeping your digestive system healthy too. According to the Cleveland Clinic, regular movement improves how food moves through your gut, boosts circulation and supports the strength and tone of the digestive tract.

Why it matters:

Improved gut motility: Exercise helps stimulate peristalsis - the wave-like contractions that move food through your system - reducing constipation and encouraging regular bowel movements.
Better blood flow: Increased circulation to the digestive organs supports optimal function and a balanced gut microbiome.
Stronger digestive muscles: Just like other muscles in your body, those in your gut benefit from regular use.
Boosted metabolism: Physical activity ensures your digestive system gets the energy it needs to perform efficiently.
Helpful activities:
Walks after meals to aid digestion and stabilise blood sugar.
Aerobic exercise (walking, swimming, cycling) for at least 150 minutes a week.
Mind-body practices such as yoga or tai chi to manage stress, which can greatly affect gut health.

For best results:

Keep it consistent - aim for most days of the week.
Choose what you enjoy - it’s the best way to keep going long-term.
Listen to your body and seek advice if you have a health condition.

Supporting your digestion through movement is simple, sustainable and a great addition to any wellness routine.

Practice What We Preach (by Genia)

On Friday 23rd of May 2025, I took part in the Coastrek Mornington Peninsula challenge - a 20 km hike through some of Victoria’s most spectacular coastal terrain - all in support of Beyond Blue and their incredible work in mental health.

The walk took us along beautiful coastal trails, sandy beaches, lush bushland and even the famous “Millionaires’ Walk,” with its stunning clifftop views and grand homes. The terrain was incredibly varied - from soft sand to hills to quiet inland tracks. There were moments that tested my legs (and my glutes!) but also moments that filled me with deep gratitude for the beauty around us and the purpose behind the walk.

In the lead-up, I trained with a friend. We started small with a 5 km walk, then gradually increased our distance each week until we were comfortably covering 19 km ahead of the event. Training together made the process fun and motivating. On the day, we walked side by side, encouraging each other along the way, sharing laughs and stories, which made the whole experience even more rewarding.

Walking for a great cause like mental health awareness gives you a meaningful goal to work towards. If you’re looking to improve your fitness, having an event like this on the calendar can really motivate you to keep moving and push yourself a little further each week.

I walked for those I love, for the patients I see, and for myself.

If you’ve ever considered doing something like this - I can’t recommend it enough. Whether you join Coastrek, go for a hike, or simply commit to walking regularly, it all counts.

Nature, movement, and community really is powerful medicine.

Yoga for Pelvic Pain - New Term Starting at Health Canvas

Our first 6-week Yoga for Pelvic Pain course with Olivia has been a great success. Designed for those managing pelvic pain, endometriosis or pelvic floor dysfunction, the class has offered a gentle, trauma-informed space for movement, breath and healing.

Each session features a thoughtfully crafted sequence, focusing on a specific theme - such as a particular meridian, element or bodily function - paired with a guided meditation to support both body and mind. Participants have shared how empowering and restorative the experience has been.

Yoga, child pose for pregnant women at Health Canvas Clinic

The next term begins 23rd of June 2025. Places are limited, so contact us to reserve your spot. Whether you’re new to yoga or looking for a more therapeutic practice, this course is a meaningful way to reconnect with your body and support long-term pelvic health.

Food for Thought with Jemma

Nutrition plays a vital role in supporting your exercise goals, whether you're aiming to build strength, improve endurance or simply stay active and healthy. The food you eat before and after exercise directly impacts your energy levels, performance and recovery. Adequate nutrition helps maintain muscle mass, replenish energy stores, reduce fatigue, and minimise the risk of injury. It also supports immune function and hormonal balance during periods of physical stress. By prioritising nutrition as part of your workout routine, you give your body the tools it needs to recover effectively and adapt positively to training demands.

Here are some good tips on optimising your diet when exercising:

Rehydrate: Replacing fluids lost during your workout, your goal will vary depending on individual needs and the type of workout but as a general rule, listen to your thirst cues and have a drink bottle on you.

Refuel: Replenish your fuel stores (glycogen) by adding in carbohydrates after your workout. Carbohydrates are our main energy source and therefore it is important to refuel.

Repair: Protein is key to help repair muscles and help with recovery

Revitalise: Antioxidants, vitamins and minerals have anti-inflammatory properties which will help your inflammatory stress response post workouts. These include colourful fruit and veggies

Here are some meal ideas - best to eat within 2 hours post workout