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Never Too Late! How to maintain strength as you age.

Posted on 26th September 2018 by

For many people, retirement marks a time of new beginnings.Never Too Late

More time with the grandkids, new hobbies, greater opportunities to travel. But it can also be a time for finding new ways to maintain or build your strength while discovering talents you never knew you had. This is important because at present, too few people are doing as much exercise as they should each week – particularly to strengthen their muscles and bones.

Finding something that you love to do is the perfect way to help you remain active and strong as you age – while having fun at the same time.

Many of us overlook everyday opportunities to strengthen our muscles.

These can be as simple as:

  • Carrying the shopping
  • Scrubbing clean the car
  • Digging in the garden.

Try to incorporate those into your daily routine to feel the benefits. But as with any activity, our bodies adapt quickly. So always make sure you are making it that bit harder – carrying the shopping a little further, for example. Small amounts can add up to a big difference over time to keep you stronger for longer.

How much should I be doing?

Studies show we lose 3-5% of muscle every year from the age of30ifwedonottake steps to maintain it.

Losing that strength puts us at greater risk of falls and other ill-health so it is vitally important to make countering the decline a priority in your life.

The official guidelines call for everyone to do activities that strengthen your muscles and bones twice a week.

Meeting that target will help you not only prevent falls, but improve your mood, help your sleeping patterns and bring benefits for your overall health and wellbeing.

It’s never too late to be what you might always have been. There are so many activities out there that you may have wanted to do in the past but never got around to and retirement is a great opportunity to put that right.

Activities found to have the most benefit for muscle and bone strengthening include:

  • Ball games
  • Racket sports
  • Dance
  • Nordic walking
  • Resistance training.

At goPhysio, we run a class specifically designed for older people, so you can exercise safely and with the right guidance and supervision to give you the confidence you may need. Read more about our Active Ageing Classes here.

Also try to do the home-based exercises below twice a week to supplement those activities.

But if none of those float your boat, there are plenty more to choose from – for instance, how about playing the drums? Or Pilates?

Whatever you do, just make sure it has a strength component.

Ask your physio for suggestions or visit the BBC’s Get Inspired website.

Tips for starting a new activity:

  • Find something you enjoy so that you’ll keep going
  • Set goals for yourself – big or small – to keep you motivated
  • Pace yourself – start slowly and gradually build up
  • It’s ok to ache but if pain persists, ease back and go slower

Need more motivation and support? Why not come and see a member pf our team to help you realise your potential and put a plan in action.

Lean Muscle Mass Exercises

Read More

Active Ageing Exercise Classes at goPhysio

Pilates at goPhysio

 


National Fitness Day 2018

Posted on 25th September 2018 by

This year’s National Fitness Day is on Wednesday 26th September and promises to continue to National Fitness Day 2018encourage the nation to celebrate the fun of fitness and physical activity across the UK.

As part of National Fitness Day, UK Active will be running a social media campaign – #Fitness2Me

#Fitness2Me aims to celebrate what fitness means to people, promoting that keeping physically active means something different to us all.

UK Active want to make #Fitness2Me the biggest movement in breaking down the barriers that stop people being active, showing that fitness is for everyone!

They hope that by encouraging people from all walks of life, activity levels, and interests to share what fitness means to them, it will inspire others to live healthier and happier lives through being active.

So if it is getting fit, getting happy, playing with grandkids, or connecting with pets, whatever it means to you we want to hear about it!

  • Simply grab a piece of paper and scribble down what Fitness Means 2 You
  • Then take a photo or capture a 60 second video to share with us on social media
  • Don’t forget to add #Fitness2Me and #FitnessDay and tag us via @FitnessDayUK

A major issue that people face when trying to increase activity levels, is overcoming perceived or actual barriers.

Here are some suggestions for overcoming barriers to physical activity.

Suggestions for Overcoming Physical Activity Barriers
Lack of time Identify available time slots. Monitor your daily activities for one week. Identify at least three 30-minute time slots you could use for physical activity.
Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, organise school activities around physical activity, walk the dog, exercise while you watch TV, park farther away from your destination, etc.
Select activities requiring minimal time, such as walking, jogging, or stairclimbing.
Social influence Explain your interest in physical activity to friends and family. Ask them to support your efforts.
Invite friends and family members to exercise with you. Plan social activities involving exercise, like family walks or walk to a coffee shop with a friend.
Develop new friendships with physically active people. Join a group, such as a walking club.
Lack of energy Schedule physical activity for times in the day or week when you feel most energetic naturally.
Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it.
Lack of motivation Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
Invite a friend to exercise with you on a regular basis and write it on both your calendars.
Join an exercise group or class.
Fear of injury Learn how to warm up and cool down to prevent injury.
Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
Make sure you get any injuries checked out, so you have confidence to exercise without fear. 
Lack of skill Select activities requiring no new skills, such as walking, climbing stairs, or jogging.
Take a class to develop new skills.
Lack of resources Select activities that require minimal facilities or equipment, such as walking, jogging, skipping, or free online classes.
Identify inexpensive, convenient resources available in your community Park Run, Eastleigh Borough Council Activities, Health walks etc. 
Weather conditions Develop a set of regular activities that are always available regardless of weather (indoor cycling, free online classes, indoor swimming,  stair climbing, skipping, dancing, yoga, etc.)
Travel Put a skipping rope in your suitcase and skip.
Walk the halls and climb the stairs in hotels.
Stay in places with swimming pools or exercise facilities.
Join a nationwide gym.
Visit the local shopping centre and walk for half an hour or more.
Bring your mp3 player your favorite aerobic exercise music.
Family obligations Trade babysitting time with a friend, neighbour, or family member who also has small children.
Exercise with the kids-go for a walk together, play tag or other running games, do an aerobic dance or exercise video for kids (there are several online) and exercise together. You can spend time together and still get your exercise.
True skipping, ride a stationary bicycle, or use other home gymnasium equipment while the kids are busy playing or sleeping.
Try to exercise when the kids are not around (e.g., during school hours or their nap time).
Retirement years Look upon your retirement as an opportunity to become more active instead of less. Spend more time gardening, walking the dog, and playing with your grandchildren. Children with short legs and grandparents with slower gaits are often great walking partners.
Learn a new skill you’ve always been interested in, such as ballroom dancing, line dancing, or swimming.
Now that you have the time, make regular physical activity a part of every day. Go for a walk every morning or every evening before dinner. Treat yourself to an exercycle and ride every day while reading a favorite book or magazine.

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Good Luck for the Winchester Half Marathon

Posted on 20th September 2018 by

It’s so great to have so many fantastic running events in our local area. This weekend is the much anticipated Winchester Half. We have lots of patients, friends and family taking place in this local Hampshire event.

And who can guess what the main topic of discussion is in anticipation of this event?…….HILLS!

But don’t let that taint your excitement. Hill’s can be great and here’s a little reminder of some of the benefits of hills, courtesy of Rock Creek Runner.


benefits of hill running

So, when you’re taking on those hilly challenges on Sunday, keep these benefits in mind!

Best of luck to everyone taking part in the Winchester Half Marathon event, we look forward to hearing your marathon stories next week. And if you want to be prepared and book in your recovery massage for next week, don’t forget you can do this online 24/7. So if those hills have taken their toll on Sunday evening, you can book there and then!

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Balance Awareness Week 2018

Posted on 19th September 2018 by

This week is Balance Awareness Week, a week to raise the awareness of the conditions that can affect Balance Awareness Week 2018 one’s balance and the importance of something we all too often take for granted.

Close your eyes and stand on one foot. It’s hard right? Now imagine having that same disoriented feeling on two feet, and with your eyes open. Balance is something most of us take for granted. It’s automatically hardwired into our bodies at birth, evolving and adapting as we grow and age. While basic balance is innate, some of us are able to perfect or even master our balance through exercise and practice. We don’t often think about our balance—until of course, we lose it.

There are many different reasons why balance can be a struggle. Some are linked to our vestibular system or inner ear, some can be neurological in origin, affecting our brain and nervous system.

The key reason for loss of balance we see here at goPhysio is ageing. As we age, we often experience a loss of strength and flexibility and a decline in our ability to balance as well. All too often, these are seen as an inevitable part of ageing, but this doesn’t have to be the case.

Balance is something you can train and improve.

Just like muscle strength and flexibility, you can and improve train your balance.

By improving balance, you will:

  • Reduce your risk of falling as you get older
  • Stay independent for longer
  • Keep enjoying being social and active

How can you improve your balance?

  • Do some regular exercises to train and challenge your balance safely. These can include standing on 1 leg, going up and down onto your tip toes, standing and closing your eyes, walking a ‘tightrope’ – please get in touch if you’d like more information about some great balance exercises.
  • Get out and about and keep mobile, walk on a variety of surfaces and terrains to challenge you!
  • Try some regular exercise classes with export support and guidance – our Pilates Classes and Active Ageing Classes are perfect.

Read More 

Keeping Active As We Age

Active Ageing Exercise Classes in Chandlers Ford

Why lean muscle mass is so important

Fall Proof – Exercises for older people

 

 


World Physical Therapy Day – What Inspires goPhysio’s Physios?

Posted on 8th September 2018 by

For this years World Physical Therapy Day we asked our team of Physiotherapists, what inspires them? 

World Physical Therapy Day 2018

First up, our Clinical Director and founder of goPhysio, Paul Baker

1. Why did you decide to become a Physio?

I was really interested in biology at school, fascinated in injuries and was relatively sporty. I wanted a practical job, to work with my hands and help people. I never fancied  working in an office or hospital, and I wanted the opportunity to have my own business, like my Dad did! So, Physio and having my own practice ticked all the boxes for me and it still does 23 yrs later!

2. What do you love the most about your job as a Physio?

Helping a wide variety of different people solve their injury problems and getting them backto their hobbies and goals!

3. What’s your proudest moment as a Physio?

Opening our new modern bespoke physiotherapy clinic in 2017! that was some journey!! 

Paul graduated from The University of the West of England, Bristol in 1997.

Next up, Roz Brawn

1. Why did you decide to become a Physio?

Having been a gymnast I’ve always been interested in how the human body works from a musculoskeletal perspective and what the human body is capable of achieving.

2. What do you love the most about your job as a Physio?

No two days are the same and you never know how each day is going to develop.  Being able to work each day with people, making a difference and helping them achieve their goals.

3. What’s your proudest moment as a Physio?

Being part of the Great Britain Olympic Team and watching the athletes I have worked with, through all the hours of training and sacrifice, realise their dreams.

Hugo Carvalheiro

1. Why did you decide to become a Physio?

I wanted a profession where I could help people and see the results, a profession where every day would be different, a profession where I would meet and communicate with different people, a profession where I would need to update my knowledge frequently.

2. What do you love the most about your job as a Physio?

I can help people achieve their goals and change their lives.

3. What’s your proudest moment as a Physio?

The moment I helped a paraplegic stand on his feet and walk with lower limb orthotics and crutches.

Chris Tiley

1. Why did you decide to become a physio?

When I was doing my GCSE’s I started to think about potential careers that I would like to pursue.  Physiotherapy was suggested to me and the more I looked into it the more it appealed to me.  I liked the idea that I would be helping people and make a difference to their lives.  I liked how varied the different jobs are within physiotherapy, ranging from the acute hospital setting up to dealing with elite athletes and everything in between.

2. What do you love most about your job as a physiotherapist?

I love being able to interact with lots of different people throughout my day and the challenges that brings with adapting my approach to each person’s different situations.  No two patients present the same, even if they are coming in with the same condition. This makes each day different and varied and makes it even more rewarding when helping people achieve each of their goals.

3. What is your proudest moment as a physiotherapist?

My proudest moment as a physiotherapist is being involved with British ParaSnowsport for 2 seasons.  Although I did not go with them to the Paralympics, I am proud to have treated 2 Paralympic gold medallists as well as silver and bronze medallists in the run up to the games.

Kim Leith

1. Why did you decide to become a Physio?

My Uncle has Multiple Sclerosis and has been in a wheelchair as long as I can remember. I always found it amazing to see how much more mobility and function he had after his Physiotherapy sessions. I also wanted to do something medical as a job, but I’m far too squeamish to be a Nurse or a Doctor!

2. What do you love the most about your job as a Physio?

The problem solving aspect – each patient is like a puzzle when they first arrive and through the assessment you can identify the cause for their pain or problem. Being able to give someone an answer and a reason for why they feel like they do is often the first big step on the road to recovery.

3. What’s your proudest moment as a Physio?

Helping people achieve their goals, no matter how big or small.

All of our team of Physiotherapists are members of The Chartered Society of Physiotherapists and registered with The Health Care Professions Council, ensuring regulation, high quality standards of care and professionalism.

HCPC goPhysio The Chartered Society of physiotherapists

 

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World Physical Therapy Day 2018

Posted on 8th September 2018 by

World Physical Therapy Day takes place every year on 8th September. The day is an opportunity for Physiotherapists (physical therapists) from all over the world to raise awareness about the crucial contribution the profession makes to keeping people well, mobile and independent.

Get Active. Stay Active. Talk to one of our Physiotherapists today.

The campaign message of World Physical Therapy Day 2018 is “Physical therapy and mental health”, demonstrating the role that physical therapy and physical activity has in mental health.

The campaign is focused around the following key messages:

  • Exercise as an evidence-based treatment for depression.
  • The role of physical therapists working with patients who may have mental health issues.
  • The benefits of physical activity in protecting against the emergence of depression.
  • How better outcomes are experienced when exercise is delivered by a qualified healthcare professional, such as a physiotherapist.
  • How people with mental health issues are more at risk of having poor physical health.

Here are some great infographics that summarise how mental health can be improved with exercise and the crucial role physiotherapists can have in supporting this.

World Physio Day 2018

World Physio Day mental health

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Hospital Open Day: Inspire Young Minds

Posted on 4th September 2018 by

SUHT Open Day 2018

I absolutely love taking my children to the Southampton General Hospital Open Day. I still remember being taken there by my Mum when I was very young and it was my experiences at the open days that sowed the seed of curiosity about working in a health care profession. My dreams were realised as I became a physiotherapist and even though my role now at goPhysio isn’t directly clinically based, my times spent working in many hospitals and different healthcare settings have left a significant imprint in my memory.

I am still moved by the differences we make to people’s every day lives through physiotherapy and am proud to be part of the profession.

The hands on activities and behind the scenes glimpses at the open day can really inspire young minds. The human body is truly fascinating and the people who do so much when it isn’t working right, for whatever reason, are amazing. Whether or not you have children to entertain, I’d thoroughly recommend adding this event to your diary.

The 2018 Hospital Open Day will be taking place on Saturday, 8 September 2018 from 10.30am to 3.30pm at Southampton General Hospital with hundreds of activities and stalls on offer throughout the day.

The Open Day is a fantastic day for all the family to find out more about the hospital and UHS, the services they provide, the amazing opportunities available and ground-breaking work taking place.

The theme this year will be Health Hero Academy through the years and give visitors the chance to not only pick up new skills and have fun, but find out more about the history of University Hospital Southampton NHS Foundation Trust, as well as their plans for the future.

Post by Fiona, goPhysio’s Non-Clinical Director

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Can exercise help reduce migraines?

Posted on 3rd September 2018 by

Migraines are very common and research suggests that 3,000 migraine attacks occur every day for Exercise migraine goPhysioeach million of the general population. This equates to over 190,000 migraine attacks every day in the UK.

More than three quarters of migraineurs experience at least one attack each month, and more than half experience severe impairment during attacks

The cause for Migraines is not yet clear, it is thought there may be a link to genetics. Migraine is ranked globally as the seventh most disabling disease among all diseases (responsible for 2.9% of all years of life lost to disability (YLDs) and the leading cause of disability among all neurological disorders.

Some of the most common symptoms alongside headache are nausea, photophobia (sensitivity to light) and disability.

Recently, data from the research has been suggesting that moderate regular exercise can be an effective way to reduce the frequency of the attacks.

One of the reasons why it is thought that exercise may help sufferers of migraine, is because exercise stimulates your body to release natural pain controlling chemicals called endorphins and natural anti-depressant chemicals called enkephalins. Engaging in a well-planned, regular exercise program could help you to reduce your migraine medication needs, particularly medication taken daily to prevent migraine.

Krøll et all (2018) concluded that aerobic exercise consisting of bike/cross-trainer/brisk walking for 45 minutes, three times/week significantly reduced the impact of tension-type headache and neck pain. It helped reducing migraine frequency, pain intensity and duration.

Migraines are a very complex subject that requires a multifactorial approach in order to understand what is triggering the symptoms, how the symptoms behave and what’s the best treatment to reduce them/prevent them from happening. Exercise for some people can be a trigger for migraines, so embark on any new routes gradually and carefully. Read more about this here.

If you’d like some support in starting exercise or increasing your exercise levels, do get in touch. We offer a range of ways to support and help you on your journey.

References

Lotte Skytte Krøllet all (2018) – Theeffects of aerobic exercise for persons with migraine and co-existing tension-type headache and neck pain. A randomized, controlled, clinical trial

H. Hanssenet all (2017) – Effects of different endurance exercise modalities on migraine days and cerebrovascular health in episodic migraineurs: A randomized controlled trial

 

 

 

 

 


Migraine Awareness Week

Posted on 1st September 2018 by

Migraine Awareness Week 2018

Each September, The Migraine Trust dedicate a week to raise general awareness of migraine as a serious public health issue and to reduce stigma.

Migraine is the third most common disease in the world, with an estimated global prevalence of one in seven people. Despite being recognised as one of the most disabling lifetime conditions, awareness and understanding is low.

This year, Migraine Awareness Week is focusing on the impact of migraine in the workplace. 

Being mindful of migraines means that employers should try:

  • to be aware of the high numbers of people who get migraine, that it is very common and that there is a strong possibility that someone they employ might get migraine.
  • to have an understanding that it is a complex neurological condition and that people can experience migraine very differently.
  • to make reasonable adjustments once they become aware that they have an employee who gets migraine, such as considering flexible working practices and looking at how their physical environment can be adjusted to help prevent the triggering of a migraine.

Workplaces being mindful of migraine won’t mean that people with migraine never struggle at work again or that they won’t encounter issues at work because of migraine, but we believe it is an important step in helping people work with migraine.

How Physiotherapy can help people with migraine

Headaches and migraines can have many different causes. You can read more about some of the common types on a previous blog.

Physiotherapy techniques can be very effective at successfully relieving and preventing headaches and migraines. One such technique we use at goPhysio is acupuncture.

Traditional Chinese Medicine (TCM) Acupuncture works as preventative method for treating headaches and migraines – it works to resolve the cause of the issue by addressing imbalances and then continues to maintain that equilibrium to prevent any further re-occurrence of migraines.

Migraines often have a systemic cause involving reduced or compromised blood supply to the brain – TCM Acupuncture aims to improve the blood supply and circulation to help reduce the symptoms of a migraine.

It can also help with the following:

  • Pain relief – by stimulating nerves located in the surrounding muscles, neuro-chemicals are released that alter how the brain processes pain signals.
  • Reducing inflammation – by promoting the release of vascular and immune system altering factors.
  • Regulating extra- and intra-cranial blood flow.
  • Reducing the degree of cortical spreading depression, which is an electrical wave in the brain common in migraines.
  • Affecting the serotonin levels within the brain, which can halt an acute migraine attack

Read more about the evidence and safety of using acupuncture to treat migraines.

At goPhysio, we will use an integrated approach to help you manage your migraines. We will look at all the factors involved and tend to use acupuncture as a part of your treatment programme, which may also include:

  • Exercises to address muscle strength, flexibility and stability around the neck and back areas if this is contributing to your migraines
  • Education and advice to address any lifestyle factors or habits
  • Addressing any other areas that may be contributing to your problems, commonly neck, thoracic spine or shoulder regions

Read more

Tension headaches

Cervicogenic headaches

The prevalence of headaches

The impact of migraine to the economy

#letsbeatmigraine #migraineawarenessweek

Migraine Awareness Week 2018

Migraine Awareness Week 2018

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