Bowling for Physical Activity

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Bowling for physical activity

By Rachel Halleen

Ageing is the natural process of growing older and refers to the physical, psychological and social changes we experience. Unfortunately, as age increases so does the incidence of chronic disease, including increased risk of diabetes, stroke and heart disease, among others. Regular physical activity has been associated with preventing and reversing the effects of these chronic diseases.

No matter your age, weight, health problems or abilities, you should try and maintain some form of physical activity most days.

Physical inactivity, that being not doing enough exercise, is the second largest contributor to burden of disease in Australia. Physical inactivity is strongly linked with T2DM, CHD, stroke, arthritis, osteoporosis, depression and some cancers. Regular physical activity has been associated with preventing and reversing the effects of chronic diseases, some of which were just mentioned.

 

There are many benefits of exercise some of which are physiological, meaning they improve bodily function, other benefits are psychological, meaning they help our emotions and cognitive function.

Physiological benefits of exercise include:

  • Improve muscle mass, strength and power - can mean completing you everyday tasks easier.
  • Improve cardiorespiratory fitness – meaning you won’t be as tired or puffed with activity.
  • Improve joint range of movement.
  • Improve immune function.
  • Helps to improve body composition and maintain a healthy weight.
  • Improves physical function – ie. Your ability to stand from a chair, put items in the top cupboard, bent over and pick up items.
  • Improves sleep quality.
  • Improves energy levels.
  • Improves blood pressure and cardiac function.
  • Improves blood lipid profile (cholesterol) to reduce risk of heart attack and stroke.
  • Improved blood sugar levels to help with diabetes prevention and management.
  • Improved bone mineral density – important for the management and prevention of osteoporosis.
  • Improves joint pain and arthritis.
  • Can have an analgesic effect on pain – meaning it can relief pain. This is related to the release of serotonin and other chemicals that are increased in the blood when we exercise.
  • Helps to improve balance and prevent falls.

 

 

The psychological benefits of exercise include:

  • Improved self-esteem and confidence.
  • Improved mood
  • Decrease in depression and anxiety
  • Improved cognitive function, including improvements in concentration and memory.
  • Social interaction.

 

With the physical activity guidelines recommending at least 30 minutes of exercise daily, including a variety of aerobic and strength-based training, a gentle and low impact way to help achieve this goal is through lawn bowls.

Let’s break down the sport of lawn bowls to see how it can help with your fitness and well-being:

  • Stepping down onto the bowling green – balance, strength, and coordination.
  • Bending to pick up bowls – balance, strength, and coordination.
  • Lunging to bowl – balance, strength, and coordination.
  • Prolonged periods of standing – balance.
  • Walking the green – aerobic fitness.
  • Interaction with teammates and opposition – socialisation.

 

If you are an avid lawn bowler, or are looking to get started, our team of exercise physiologists here at 4 Life can help develop an individualised exercise program for you to help assist you with your bowling fitness.

Our exercise physiologist, Rachel Halleen, has put together 5 exercises to include during your weekly routine to help keep your body in shape for bowling.

 

Sit to stand

Start seated in a chair.
Bring your bottom to the edge of the chair with your feet flat on the floor, shoulder width apart.
Try to do this exercise without using your hands.
Stand up until you are completely upright and then gradually sit back into the chair.
Control this movement and then repeat.

Rachel recommends trying 2-3 sets of 10 repetitions.

Lunge

Stand up straight with your hands on your hips.
Take a big step forwards with one leg.
Bend your knees, lowering your hips down until your knees are bent to 90 degrees.
Make sure your front knee is directly above your ankle, and pointing forwards.
Push back up to the starting position.

Rachel recommends trying 2 sets of 10 repetitions each side.

Glute bridge

Lie on your back with your knees bent and your feet flat on the floor, shoulder width apart.
Activate your lower abdominals, tilting your pelvis towards you so that your lower back flattens and your tail bone rolls off the floor.
Now tighten your buttock muscles and continue to peel the rest of your spine off the floor until you are in a bridge position.
Pause in this position before you then lower, keeping your navel drawn in and slowly lowering your spine back down onto the floor one vertebrae at a time.
Keep your buttocks tight until your pelvis rests on the floor.

Rachel recommends trying 2-3 sets of 10 repetitions.

Thoracic rotation in side-lying

Lie on your side with your knees bent at 90 degrees.
Reach your arms out in front of you, with your hands together.
Rotate the upper arm upwards and outwards from your trunk.
Try to rotate as far as you can, then slowly return to start position.

Rachel recommends trying 10 repetitions each side.

Single leg balance

Stand tall with a bench or table nearby.

Lean your body weight over one leg and lift the opposite foot off the ground.

Balance on one leg for as long as you can, aiming for at least 30 seconds.

Repeat on the opposite side.

 

Rachel recommends repeating this 2-3 times each side.

 

 

We also recommend regular walking for aerobic fitness, aiming for at least 30 minutes of continuous walking most days of the week. This can be broken down into smaller portions initially, however, ensure you gradually build on this as your fitness improves.

 

You can find out more information about lawn bowls and how to play through the following link https://www.bowlswa.com.au/learn-to-play/ or call your local lawn bowls club for more information.

For more information on our exercise physiology services, or to book an appointment with one of our accredited exercise physiologists, please call us on 9583 5200.