Exercise and Nervous System Regulation - and other news and updates.
Dr Olivia Ong, FFPMANZCA FAFRM (RACP)
Speaker for Corporates & Conferences | Burnout & Resilience Expert | Rehab & Pain Physician | Heart-Centred Doctor
Merry Christmas and warm holiday wishes to you! As we approach the end of this year, it’s a wonderful time to pause, reflect, and set intentions for the year ahead. The holiday season brings a sense of renewal, and as we look towards 2025, there are endless opportunities for growth, health, and happiness.
In this issue, I want to share some insights on how to start 2025 strong by embracing movement as a powerful tool for better mental and physical health. Exercise is not just about fitness—it’s about nurturing your nervous system, reducing stress, and building resilience. I’ll dive into how even small, consistent movements can make a world of difference in your well-being.
In addition, I’ve included some motivational tips to help you overcome resistance and get into the right mental frame of mind when preparing for exercise. Whether you're getting started or maintaining a regular routine, these tips will help you stay on track and keep moving forward.
So as we celebrate this season of joy and look ahead to a fresh start, let’s focus on the small steps we can take now to create the strong, vibrant future we desire. Here's to a healthy, happy, and fulfilling 2025!
So read on for more about this and other news and updates. and of course, there's my newsletter's quick tip with simple steps to help you get the results you deserve.
With warm wishes and excitement for the year ahead,
All the best, until next time, take care
Dr Olivia Ong, FFPMANZCA FAFRM (RACP)
Exercise and Nervous System Regulation
As we embrace the holiday season, I want to take a moment to reflect on the importance of health and balance in our lives. Christmas is a time of joy, connection, and renewal, and it offers an opportunity to pause, breathe, and consider how we can step into the New Year with positivity and purpose.
As a pain specialist, I’ve witnessed firsthand how chronic stress and pain can lock the nervous system into a relentless “fight-or-flight” state. Yet, I’ve also seen how small, intentional steps—especially through movement—can restore balance and vitality. Exercise is one of the most effective tools for breaking this cycle, activating the parasympathetic “rest-and-digest” system, and bringing the body back to a place of calm and resilience.
Whether it's a brisk walk, a swim, or gentle yoga, movement is medicine. Aerobic activities release endorphins that uplift the spirit, while mind-body exercises like tai chi or yoga calm the vagus nerve and foster relaxation. Even strength training can build both physical and emotional resilience, reducing stress over time.
As we prepare for the fresh start that 2025 offers, here are three practical tips to incorporate movement into your daily routine:
Remember, exercise isn’t just about fitness—it’s a powerful way to nurture your mind, body, and nervous system.
This Christmas, let’s gift ourselves and our loved ones the promise of self-care. As we step into 2025, lets carry forward the spirit of renewal, choosing habits that ground us and help us flourish. Start moving today, and watch as your body and mind transform.
Getting into the right frame of mind
Getting started with exercise can sometimes feel challenging, even when we know how much it benefits our body and mind. But what if we could shift our perspective and make it feel exciting instead of overwhelming?
Here’s an encouraging tip: focus on your “why.”
Before you begin, take a moment to visualize how the movement will make you feel—more energized, less stressed, or stronger. Picture the sense of accomplishment you’ll have afterwards. To reinforce this positive mindset, try using a simple mantra like, “I’m moving to feel better and grow stronger.”
This small mental shift can transform exercise from something you have to do into something you get to do—a powerful gift you give to yourself. Start small, embrace the process, and enjoy the transformation!
Are you truly in control of your stress, or are you just surviving day by day? As doctors, we often push through exhaustion and ignore stress, convinced it's part of the job.
But what if burnout isn’t inevitable? We’re trained to ignore our bodies’ signals, but the truth is, your nervous system—the master controller of how you handle stress—needs care.
If you're not actively regulating it, you're in survival mode: waking up tired and mentally foggy and barely getting by.
The good news?
You can take control of your nervous system, regulate it, and stop burnout in its tracks. To start, I’ve created a free Nervous System Regulation Quiz. In just two minutes, it reveals how well you manage stress and what steps you can take to regain calm and clarity.
It’s time to stop surviving and start thriving.
Take the quiz now—your health depends on it.
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Until next time, keep well, stay safe, and stay happy.
Dr Olivia Ong
FFPMANZCA FAFRM (RACP) Professional Coach for Specialist Doctors | Bestselling Author of The Heart-Centred Doctor I TEDx Speaker | Featured Burnout Expert in Studio 10, Sky News, Ticker TV