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Walk This May

Posted on 30th April 2019 by

May is National Walking Month. A month to promote and celebrate the joys, benefits and health effects of walking! Who’d have ever thought we needed to raise awareness of such a simple activity?! Yet, with our increasingly sedentary lifestyles and the impact of this on our nation’s health, the simple task of walking needs some extra support!

So, what’s the big deal with walking?

Not only is walking as a mode of transport great for our environment, walking is a great way to improve or maintain your overall health. Just 20-30 minutes walking a day can improve your cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.

Did you know, physical activity does not have to be vigorous or done for long periods in order to improve your health. A 2007 study of inactive women found that even a low level of exercise – around 75 minutes per week – improved fitness levels significantly, when compared to a non-exercising group.

What are the health benefits of walking?

Walking is a weight bearing exercise, as you are carrying your own body weight when you walk. There are lot’s of health benefits associated with walking more. Some of the benefits of walking include:

  • increased cardiovascular and pulmonary (heart and lung) fitness
  • reduced risk of heart disease and other cardiovascular diseases
  • helps manage and improve conditions such as high blood pressure, diabetes and high cholesterol
  • helps with joint and muscular pain or stiffness and long standing conditions such as osteoarthritis or osteoporosis
  • stronger bones and improved balance
  • increased muscle strength and endurance
  • reduced body fat
  • improved psychological and mental health
  • stress relief

How much walking?

As a recommended guideline, to get the health benefits, you should try to walk for at least 20 – 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly.

The 30 minutes doesn’t have to be done all at one time, it can be broken up into smaller chunks, like 3 x 10 minute walks if this fits better with your lifestyle or you can’t manage 30 minutes in 1 go.

Building walking into your daily life is the most effective way to maintain activity levels. Take a look at the ‘Try 20’ Challenge below. There’s lot’s of ways and simple ideas for you to get 20 minutes of walking into your day.

Make walking part of your daily life

If you can build waling into your daily life, you are more likely to maintain it longer term. Some suggestions to build walking into your daily routine include:

  • Take the stairs instead of the lift (for at least part of the way).
  • Get off public transport one stop earlier and walk to work or home.
  • Walk (don’t drive) to the local shops.
  • Walk the dog (or your neighbour’s dog or look at sites like ‘Borrow My Doggy‘). Getting a dog can be a great way of encouraging you to exercise regularly if you can take on the commitment.
  • Meet friends for a social walk instead of going for a coffee.
  • Make walking part of your routine, maybe the same time every day scheduled into your diary.

Progress and challenge yourself

Over time, our bodies will tend to get used to physical activity. So if you’re starting to walk more and more, try to increase the intensity of your walking as your fitness levels improve. You can increase the intensity of your walks by:

  • walking up hills
  • walking with hand weights
  • increasing your walking speed gradually by including some quick walking
  • increasing the distance you walk quickly before returning to a moderate walking pace
  • walking for longer

Keep it interesting!

Like anything, if you enjoy doing it, you’ll be more likely to stick to it and make it part of your life. The same applies to walking. There are lot’s of ideas to keep your daily walk more interesting:

  • Pick different routes so you don’t get tired of seeing the same sights, explore places you’ve never ventured to before in your local area.
  • Find one or more friends or family members to walk with, walk instead of (or at least on the way to or before!) having a coffee.
  • Walk at different times of the day. Fresh morning walks will be a very different experience to a dusk walk.
  • Drive to different places to walk, park the car and enjoy the views and scenery while you walk.
  • Explore what’s going on around you, notice the sky, the people, the sounds. Be mindful.
  • Think about local walking groups that might offer additional support. Here’s some ideas.
#Try20

Special Discount for Places Leisure Members

Posted on 22nd April 2019 by

We are delighted to be working in partnership with Places Leisure to offer a special discount for members.

Our ethos is very aligned with that of Places Leisure, in that we both support local people in living healthy, active lifestyles. The facilities at the new Places Leisure and the range of activities on offer are amazing. There really is something for everyone!

However, unfortunately, pain and injury all too often get in the way of people either becoming or staying active. Someone may take up a new exercise and do too much, too soon, which ends in an injury. If this isn’t managed well, it can put them off exercise for a long time. Maybe they want to exercise but have a long term condition such as arthritis and they aren’t sure what they should do? Or maybe an enthusiastic sportsperson has suffered a sporting injury, which means they’ve been out of action for a few months?

This is where we come in. We help guide people dealing with the pain and frustration of an injury, by offering easy access to a range of professional services locally that help people enjoy a life free from pain or injury. 

Our services can help members:

  • Recover from injury 
  • Stay injury free 
  • Manage long term conditions positively with activity 
  • Stay active 
  • Return to exercise, sports or activity after an injury 
  • Give people the confidence to be active 

How do I get a discount if I’m a Places Leisure Member?

So, if you need our help, all you need to do is chat to a member of the Places Leisure team. They’ll complete a quick referral form that will summarise what help you need. Then, all you need to do is give us a call on 023 8025 3317 and say you’re a Places Leisure Member. We’ll find a convenient time for you to come along to see us. When you come for your appointment, just bring your referral form with you. The 10% discount will be applied to your session and any further sessions you need for that problem.


T&Cs

  • To qualify for the discount, you must inform goPhysio at the time of booking that you are a member of Places Leisure 
  • You must bring the completed, dated and signed referral form with you to the first appointment 
  • Referrals are valid for 4 weeks from the date they are signed. To qualify for the discount the first appointment has to be attended whilst the referral is valid. 
  • Active members of Places Leisure will receive a 10% discount off of the following services:
  • There is no discount off of Pilates, stock items or any other services. 
  • The discount can not be used in conjunction with any other discounts. 

Mixing Up Pilates With Equipment

Posted on 1st April 2019 by

Pilates is a great whole-body conditioning class, which can be done in many different ways. Our classes here at goPhysio are mainly mat based, however, we like to mix things up to ensure you get the most out of your classes and add different challenges and keep them varied.

One way in which we do this is to use small pieces of equipment. Using equipment has many benefits it can be used to assist you, and/or give you more of a challenge.

There is a lot of different pieces of small equipment that can be used in our Pilates classes. Here’s a few examples of some of my favourites!

Resistant Exercise Band

Exercise bands are a great to use, as we can use different strength bands depending on what we are trying to achieve. Clams can be made harder by tying the band above the knees to add resistance and to really get your gluteal muscle firing. Roll ups can be a challenging exercise however, we can use a strong band to assist you to achieve a full roll up. 


The ‘Magic Circle’

The Magic circle-this is a great piece of equipment, although some would say they are a bit like Marmite; personally, I love using them! They add great resistance, making you work that little bit harder and ensure that you really feel which muscles you are working. 


Gym Balls

Pilates ball is always a fun class with the added balance component to compete with, in some exercises. The pilates ball can allow you to do exercises in a seated position, whilst having to engage your muscles to keep you nice and stable on the ball. 

goPhysio Gym Ball Pilates

Weighted Balls

The weighted pilates ball adds increased resistance and challenge. The balls come in different weights so you can pick which weight you are happy with. The balls that we use weigh from: 0.5Kg-1.5kg 

Pilates balls goPhysio

So, if you would like a bit more of a challenge or are struggling with an exercise, ask your Pilates instructor about the different types of equipment that you could use in your class.

Written by Graduate Sports Therapist & Pilates Instructor, Francesca 


Top 3 Pilates Standing Exercises

Posted on 1st April 2019 by

This month, Physio and Pilates Instructor, Chris, has chosen his top 3 Pilates exercises you can do in standing.

Our mat based classes (as the name suggests!), involve a range of mat exercises in sitting, lying on your back or side. However, Pilates exercises done in standing are very important too. Doing these exercises will engage and work different sets of muscles.

#1 Arm Openings Level 1

  1. Start in a natural standing position.
  2. Lift your arms forwards to shoulder height, shoulder width apart, palms facing inwards.
  3. Level 1:
    • Inhale, rotate the thoracic spine, head and neck to the right, keeping the pelvis still. Let your right arm follow the movement of the spine while reaching forwards with your left arm.
    • Exhale, rotate your body back to the midline, allowing your arm to follow the movement to resume the starting position.
    • Repeat up to ten times alternating sides.

#2 Foot Series

  1.  Starting position in a natural standing position. Centre engaged.
  2. Inhale to prepare.
  3. Exhale, bend your hips and knees 45 degrees.
  4. Inhale, peel the heels off the floor, keeping the hips and knees bent.
  5. Exhale, straighten your hips and knees, keeping the heels lifted.
  6. Inhale, lower the heels to return to the starting position.
  7. Repeat up to ten times and then reverse the direction of movement.
  8. Watch points:
    • Keep your back in a neutral position, so don’t bend forwards or backwards from the spine.
    • Aim to rise and lower largely on the vertical plane only. No shifting of the center of gravity.
    • Try and keep your big toe on the floor.
    • Control the lowering phase slowly.
    • Avoid locking your knees.

#3 Side Leg Lift Level 1

  1. Starting position – Right lunge. Left leg extended to the side, with the tip of the big toe resting on the floor. Trunk hinged forwards from the hips at around 45 degrees. Hands on waist. Centre engaged.
  2. Inhale to prepare.
  3. Exhale, reach your left toes away and then lift your left leg horizontally up from the hip, keeping the pelvis stable. Hold.
  4. Inhale, reach and lower the leg to the floor.
  5. Repeat up to ten times and then repeat on the opposite side.

Read More 

We have lot’s of informative and educational Pilates articles over on our blog, which you can find here

If you’re interested in finding out more about joining our specialist Clinical Pilates classes at goPhysio in Chandlers Ford, take a look at the details of what we offer, our timetable of over 20 classes a week and more information about getting started with Pilates.


Eastleigh 10k 2019

Posted on 26th March 2019 by

What a glorious day we had for the Eastleigh 10k this year (a stark contrast to the snow of 2018!).

The event always has such a positive, friendly buzz around it. It’s so great chatting to runners before and after the event, hearing stories of P.B.s, overcoming injuries or personal challenges, having the comrardery of running with groups and clubs and friendships formed through running!

We massaged 172 well deserved runners and are grateful to not only our brilliant team who joined us early on a Sunday morning but also our fantastic volunteers from The Universities of Southampton, Solent and Bournemouth and Peter Symonds College to lend us a hand.

We hope you’re recovering well. Don’t forget, if you took part in the run you can take advantage of a host of race pack offers at goPhysio until 30th April. All the details of your discounted offers can be found here.

#Eastleigh10k


Eastleigh 10K Race Offers!

Posted on 19th March 2019 by

Race Pack Offers Eastleigh 10K

For the well deserved participants in the Eastleigh 10K, you should have received our exclusive offers in your race pack.

Until 30th April, you can take advantage of any of these offers:

  • Free 1-2-1 Pilates. Pilates is a fantastic addition to your running training. It helps develop strength, balance and movement control so that you can run more efficiently, preventing injuries. We run over 20 specialist Pilates classes a week. Why not come along for a free 1-2-1 with one of our Clinical Instructors to find out if Pilates could help you. Read more.
  • Free Shockwave assessment. If you’re struggling with a stubborn, long standing injury such as achilles problems or plantar fasciitis, Shockwave Therapy could be the solution. Book a free assessment to find out. Read more.
  • Free computerised foot analysis. Recurrent injuries or daily aches and pains can often be caused by your foot position. Come along and find out if your feet are causing any issues for you. Read more.
  • 15% Off Sports Massage. Helping ease post run soreness, and daily stresses, aches and pains, a sports massage is a great way to invest in your wellbeing. You can claim 15% off as many times as you like before 30th April! Read more.

To book any of these special race pack offers, just give our team a call on 023 8025 3317 and quote EASTLEIGH10K.



Eastleigh 10k Selfie Competition

Posted on 13th March 2019 by

Share a ‘Selfie’ of yourself at the Hendy Eastleigh 10k on Sunday 24th March 2019 alongside the goPhysio logo with the #GOPHYSIO and you could be in with a chance to win a fab prize, that includes a 1 hour sports massage, a place on one of our foam roller workshops and a place in our Strength & Conditioning for Runners Workshops!

Eastleigh 10k Selfie Competition Image

All you need to do is:

  1. Take a ‘Selfie’ alongside the goPhysio logo anywhere at the event – this could include whilst you’re having a massage, talking to one of our team or alongside our logo anywhere you might find it!
  2. Post your selfie on either Twitter, Facebook or Instagram and make sure you use the hashtag #GOPHYSIO by the end of race day (midnight 24.03.19)
  3. 2 winners from across all 3 social media channels will be picked at random to win this fab prize package, which includes a 1 hour sports massage, a place on one of our foam roller workshops and a place in one of our strength & conditioning for runners workshops.
  4. Winners will be notified via social media on Monday 25th March 2019.

T&Cs

  • All selfies much be posted on social media by midnight on 24.03.19
  • All selfies must include the hashtag #GOPHYSIO within the accompanying text
  • All selfies must clearly show the goPhysio logo
  • All prizes are subject to availability
  • The 3 social media channels that are included in this competition are Twitter, Facebook and Instagram
  • Prizes can not be exchanged for cash
  • We reserve the right to exclude any person from participating in the competition on reasonable grounds
  • We reserve the right to end the competition or to amend these terms and conditions at any time without prior notice

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Back Pain: Britain’s Unseen Crisis

Posted on 1st March 2019 by

back pain itv

It was very refreshing to finally see some positive, mainstream media coverage about back pain on ITV last night.

For so long now, there has been much scaremongering, misinformation and fear surrounding the best way to manage back pain and unfortunately this has become ingrained in people’s minds. Professionals like ourselves, who see people with back pain day in day out, have been battling to dispel the myths surrounding back pain for so long. So, maybe the message is finally getting through!

So, what were the key messages that the programme promoted?

  • Surgery is often not the answer. For the vast majority of people it’s about rehab getting active and getting fit. Less than 1% of people with back pain might be considered for surgery.
  • 1 in 5 people who have an X-ray or scan for back pain do so unnecessarily. Having a scan when you don’t need it may actually make things worse, as normal signs of ageing can be misinterpreted. An MRI scan is not always needed to find out what’s going on, it’s not a picture of pain, it’s a picture of normal ageing changes.
  • It’s not easy to uncover what causes back pain.
  • There isn’t a quick fix solution.
  • Painkillers and rest are no longer recommended treatments for back pain.
  • Our progressive lack of movement and activity are a key factor in our back pain epidemic.
  • Spines LOVE movement!
  • We need to incorporate movement throughout the day into our lives, NOT just in intensive bursts of exercise like going to the gym, for a run or an exercise class.
  • The back is a strong and robust structure, we need to trust it and not be afraid of pain.
  • Sedentary lifestyles must be tackled in childhood to create her;thy lifelong habits and help prevent back pain. Keeping fit and healthy at an early age might be a way of future proofing our backs.

Some Back Pain Facts:

  • There are almost 10 million people in the UK suffering with lower back pain
  • It’s one of there most common reasons for days taken off work
  • Back pain accounts for over 30 million lost working days a year
  • Back pain affects up to 80% of us

You can watch ITV’s Tonight – Back Pain: Britain’s Unseen Crisis here until the end of March 2019.

Read more about back pain

Low back pain & sciatica, the latest NICE guidelines

Help I’ve got back pain, what should I do?

How to live an active, healthy lifestyle free from back pain



Top 5 Pilates Exercises for your Abdominals

Posted on 1st March 2019 by

The abdominal (or tummy muscles) play a key feature in Pilates. ‘Setting the core‘ is often a starting point for many exercises.

The great thing about Pilates based abdominal exercises are that the movements are slow, considered and controlled. They very much focus on ‘quality’ movement, making sure you’re aware of your lower back, which, if you’ve ever experienced low back pain, is really important.

These 5 exercises that focus on your tummy area can help ease and prevent aches and pains around the back, hips and pelvis,

#1 Scissors

  1. Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged.
  2. Float your legs one at a time into the tabletop position (hips and knees bent to 90 degrees).
  3. Hold this double tabletop position, so both of your legs are bent up.
  4. Lower your left leg and tap the tips of your toes on the mat and then float the leg back up into the tabletop position.
  5. Lower your right leg and tap the tips of your toes on the mat and then float this leg back into tabletop.
  6. Repeat alternating legs.

#2 Hip Twist

  1. Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged.
  2. Float your leg up into tabletop.
  3. Keeping your leg in tabletop, glide this leg outwards from your hip joint.
  4. Draw this leg back in again until your knee is directly above your hip.
  5. Repeat on alternate legs.

#3 Abdominal Prep

  1. Start in the Pilates rest position with your hands interconnected and placed behind the top of the neck to support the head. Elbows slightly lifted away from the floor, shoulders drawn down and in.
  2. Slide your ribcage downwards towards your waist to lift your head, neck and shoulders off the mat whilst maintaining the neutral spine position.
  3. Hold and then lower to the mat.

#4 Half Roll Back

  1. Sit on the mat with your legs in front, hip-distance apart. Bend your hips and knees a little.
  2. Roll off the back of your sitting bones and round your spine into a deep C-shaped curve from the crown of the head to the tailbone. Arms long, reaching forwards parallel to the floor.
  3. Scoop your tailbone upwards towards the ceiling and roll further back-wards off your sitting bones to round your pelvis and lower towards the mat behind you.
  4. Roll your body forwards to the starting position, moving from your pelvis.

#5 Criss Cross

  1. Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged.
  2. Float both legs one at a time into the tabletop position. Fold your hands one on another and place them at the base of your head for support. Lift your elbows into your peripheral vision. Then scoop your upper body into the abdo. prep. position.
  3. Reach your right leg forwards and upwards on a diagonal. Simultaneously, reach your right shoulder blade diagonally across towards your left hip, keeping the upper body lifted. Allow your head and neck to follow the diagonal movement of your upper body.
  4. Alternate legs and rotate your upper body to the right, reaching your left shoulder blade towards your right hip. Keep the upper body lifted throughout.
  5. Repeat alternating legs with rotation of your upper body. Keep your upper body lifted.

Although at first glance these exercises may not seem too challenging, when performed correctly, they may surprise you!

Read More

We have lot’s of informative and educational Pilates articles over on our blog, which you can find here.

If you’re interested in finding out more about joining our specialist Clinical Pilates classes at goPhysio in Chandlers Ford, take a look at the details of what we offer, our timetable of over 20 classes a week and more information about getting started with Pilates.

#LovePilates



On Your Feet Britain 2019

Posted on 1st March 2019 by

There’s no denying it, we’re sitting more and moving less and this is causing havoc on our health and wellbeing.

Things have to change, attitudes have to change, understanding has to change, workplace cultures have to change and lifestyles have to change.

That’s why, since it started, we’ve promoted and supported On Your Feet Britain and their #SitLess #Move More campaign.

Take a look and see whether you can get your workplace involved?

Awareness of the “Sitting Disease” has rocket up in recent years. Surely it’s time your workplace joined in our fun event to take James Brown at his word.

Join 2 million office workers #SitLess and #MoveMore by signing up your workplace to a free event and see a different aspect of your colleagues. Find out who is The Wiggler, The Wag- gler, The Mover or The Groover.

On 26th April 2019 we’re challenging the nation again to get On Your Feet. Take part in our fifth national day when 2 million workers across Britain will sit less & move more.

Instead of emailing the person oppo- site, do something revolutionary – walk over & talk face to face. It’s a good way to do business & it’ll do you good.

  • Ditch your usual lunch ‘al desko’ and take a stroll outside. You’ll get a spring in your step and feel better for it.
  • Make phone calls standing up. You’ll feel more confident and burn more calories than sitting.
  • Why not take it on as an office chal- lange & free yourself from the office chair for the day. Find fun & easy ideas online to take part.

Sign up today at:

onyourfeet.org.uk

@getGBstanding

facebook.com/getbritainstanding

You can read mote about active working here:

Active Working Tips – Drink more water

Active Working Tips – Dress to impress

Active Working Tips – Easy desk exercises

Looking after yourself when working from home

UK Businesses are failing the health needs of their office staff