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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

Behind The Strong Room

Posted on 27th February 2019 by

When we created our new clinic space in 2016, we were very clear that we wanted to create a specific space for rehabilitation, supervised exercise and strength & conditioning training. All the evidence and latest research into the best outcomes with training and recovery points towards strength training being the gold standard for outcomes and long term physical durability. 

So, when you visit us at goPhysio. You’ll find this dedicated space, aptly named THE STRONG ROOM! 

Why The Strong Room?

The Strong RoomAs many local residents may recall, 11 Bournemouth Road, Chandlers Ford, was once a National Westminster Bank. What does every bank need? A vaulted safe room, of course, AKA a strong room. When we purchased the property, the original strong room was still in situ.

The heavily re-enforced walls and roof no longer served their purpose and to fit in with our grand plans, this area of the building was demolished. (Not an easy task I can add!). If you’re interested you can see the demolition and building works here or you may have seen our photo journal if you’ve been to the clinic! 

In it’s place, a new space was created, to house our rehabilitation service. As an adage to what once stood there, we decided to name this space The Strong Room. Why? Because this space focuses on improving strength (amongst other things!).

What is rehabilitation?

Physiotherapy and sports therapy for people with aches, pains, musculoskeletal and sports injuries, unless you were a high level athlete with access to such facilities, traditionally consisted of treatment based around a treatment couch. Such treatments were often pretty passive, and accompanied by a programme of exercises for the injured person to complete in their own time at home. These exercises are generally progressed at the next physiotherapy session until the patient felt ‘better’ and able to resume normal activities.

However, the outcome and success of treatment often falls on adherence to exercise, the correct exercise technique and the type, timing and progression of the exercises linked to tissue healing and functional goals.

With instant access to both the facilities that offer a huge range of exercise programmes and onsite support of our specialist Graduate Sports & Rehabilitation Therapy team to augment our Physiotherapy team, this space is a great asset to what we can offer you at goPhysio.

The space is used for both 1-2-1 rehabilitation during physio or sports therapy sessions and also regular small group rehab and specialist young rehab for under 16’s. What’s great about it is that it isn’t an intimidating or scare environment. You receive full support, from a team of friendly, clinically trained specialists – a wonderful combination of facilities and expertise, all under one roof!

If you’re in the clinic, let us show you the great facilities we have on offer and  find out more about how it could help you.

#StayStrong



5 Tips for the Romsey 5 Mile Run 2019

Posted on 23rd January 2019 by

This Sunday is the Romsey 5 Mile Run of 2019. The Romsey 5 Mile Run is set within the grounds of The Broadlands Estate, Romsey, Hampshire, once the home of The Earl Romsey 5 Mile RunMountbatten of Burma. The surface is mainly tarmac with a short distance of smooth hardcore.  The course is 2.5 laps of the estate making it one of the flattest 5 mile races in the county and as such attracts athletes from further a field looking for a PB time.

5 miles is a tough distance. It’s uncommon and hides nicely between those big 10km races and your weekly 5km parkrun. It’s an underrated distance and hence often underestimated. It’s a brilliant training run and a very credible distance to take the opportunity to clock some good times. It’s not a plod but it’s far from sprinting – it’s the sweet spot of speed and endurance. So just because it’s shorter doesn’t mean you can get away with no training! So we have put together 5 tips in time for the Romsey 5 miles!

  1. The best way to tackle such a peculiar distance is to mix up your training. Try a variety of different sessions which help to train different aspects of your fitness. Interval training will help with speed, long runs will ensure you have the stamina, whilst gym/resistive training to get the power your legs need to drive through those last kilometres. Fartlek training is also great to get a better understanding of your pace – timing that sprint finish and camera composure is invaluable!
  2. The shorter the distance you are competing, the more important it is that you warm up thoroughly. For 5 miles, it’s an essential. A good warm up should be about half an hour in total. You should consider starting to warm up about an hour before the race begins. This may seem a bit keen, but trust me – when you take into account the time taken striping down to shorts/vest, getting that last toilet break in and then the minutes taken just standing around at the start line, that hour will fly by. Get running for at least 10 minutes. During the warm up incorporate dynamic stretches– high knees, heel flicks, side strides, ring the bell, straight legged march – remember those from secondary school P.E? – well turns out they are useful after all! They get the muscles working more effectively and ready to go – reducing your risk of injury considerably. Read more about warming up for running here.
  3. But the preparation doesn’t just start at the warm up! If you have event looming and you’re already starting to get some aches and niggles, invest in a course of Sports Massage. Sports Massage will keep those niggles from developing into full blown injuries, supporting you through your training, getting you to race day in one piece!
  4. Lungs collapsing, knees about to give way and the body demands food, baths or just bed! But you’ll save yourself a lot of trouble with a good cool down – you’ll thank yourself if you can motivate yourself for a 10 minute plod! This will flush the lactic and waste products from the muscles by introducing fresh oxygenated blood. If there is a masseur on hand, make the most of them – they’ll do most of that more you! Also do a mix of dynamic and static stretches to relax the muscles.
  5. Just because the event has come and gone, doesn’t mean you switch off. That warm down will have helped avoid those stiff and achy legs, but by having a follow up recovery Sports Massage, you’ll cleanse your body from that event, and focus on the next one! You can book your massage online here 24/7. Good Luck to all doing the Romsey 5 Miles, especially those doubling up and doing the Hendy Eastleigh 10K too! Look forward to seeing familiar faces!

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It’s all about LOAD!

Posted on 18th January 2019 by

We appreciate you guys don’t want to get bogged down with the science, research or evidence behind the ways we help you – you just want us to help you recover from your injury, quickly!

But to us, the science and latest evidence is important, it helps us get the best results for you in the best way. So we always get a little bit excited when we see or read what the latest evidence is saying (especially when it’s presented in a fab infographic!).

This infographic, that was shared by Trust me, I’m a Physiotherapist, really highlights the power of loading.

Load & Strength Chandlers Ford

LOADING is currently a bit of a ‘buzz’ word in the physio & rehab circles. And with good reason. In recovery terms, rest isn’t often the best way forwards but progressive loading is! As the infographic above summarises, many of the body’s tissues will get stronger if they are subject to loading.

So, what exactly is loading?

The definition of load is………..

A weight or source of pressure borne by someone or something.

In exercise or rehab terms, loading means working with some weight or resistance to place greater demands on your body. So, that can be using just your body weight, some light resistance, like bands or machines, or using weights. So, running is loading – you’re loading all the structures in your legs (bones, muscles, joints, tendons & ligaments) through the repeated pressure between your foot striking the surface with every step. A press up loads the structures around your shoulder and arms, just as a squat loads your hips and knees. Now, if you add holding a weight whilst you squat, you are increasing the load.

What is important is that loading is gradually progressed. You don’t want to demand too much of your body too quickly (or too often), especially if you’re recovering from an injury, as this will be counterproductive. It’s a careful balance.

The ultimate result of all this loading is that you will have a stronger and more resilient body. It will cope better with the demands placed upon it, making you less prone to picking up injuries, helping you enjoy an active lifestyle and potentially preventing longterm conditions such as osteoporosis.

Put simply, your tissues will adapt to the demands you place upon them.

If you think you would benefit from some guidance on realising the benefits of loading, then do get in touch. Our fully equipped Strong Room and experienced team offer that unique combination of being able to guide you on progressive loading within your own limits. We consider your ‘whole picture’ – where you are now, any injuries or conditions that affect you, what you love (or would love) to do and most importantly where you want to be. We then use our knowledge, experience and skills to tailor a programme just for you and support you as much or as little as you need.

Give us a call or drop us an email to find out more.


Patient Stories #1 How Shockwave got Mike back running

Posted on 18th January 2019 by

Today, local runner, Personal Trainer & Running Coach, Mike, shares with us his story of recovery from Plantar Fasciitis.

As a bit of a brief background, Mike developed plantar fasciitis in both of his feet, after a period of increasing his running mileage 14 months ago. The painful condition affected him so much that he had to stop doing what he loved – run. When he finally came to see us, he hadn’t run for over a year. Having tried many other treatments and ways to tackle his plantar fasciitis, Mike wanted to give Shockwave Therapy a go. Both he and we are delighted with the progress that he made and within 6 weeks or so, he was back competing in his first 10k in over a year, pain free!

We asked Mike to share more about his experience and how Shockwave Therapy helped him finally recover from his plantar fasciitis.

Tell us more about your injury Mike?

In October 2017 I started to increase my weekly running miles as part of my winter training. I was focused on attending the World Masters Athletics championships in 2018. My weekly volume was 45 miles per week and I was running both cross-country and half marathon events. Since the summer of 2017 I had been experiencing post training calf tightness and this increasingly manifested in painful heels in the morning when getting up or after period of rest.

For some time I didn’t really address this as was still managing to train but by December 2017 the pain in the morning and calf tightness when running was so much that I had to stop running completely. 

From seeing a physio I was told I was experiencing bilateral (both feet) plantar fasciitis.

How was it affecting your life? 

Unable to train to my previous volume and intensity for months, it became clear I would not be able to compete at the World Master Championships in the Summer of 2018. In fact, the pain was so much that I didn’t compete in any races throughout 2018. This was very difficult to accept and greatly affected my mental wellbeing. Running is important to me for fitness but always plays a huge part of in my wellbeing. I am also a running coach and personal trainer and was increasingly unable to run with clients and the athletes I train. The injury was also therefore affecting my professional career.

What treatment had you tried before Shockwave? 

During the first months of the symptoms I had regular sports massage and also used a foam roller at home. I had sessions of acupuncture and dry needling. Whilst all these treatments relieved symptoms in the immediate term, none seemed to ultimately reduce the discomfort once I increased my training volume.

What did the Shockwave treatment feel like?

ECSWT Plantar Fasciitis

Shockwave treatment was certainly not as uncomfortable as I had feared! I guess it is like deep tissue massage. There were times when this can be uncomfortable, but only for short periods, and has a similar ‘good pain’ feel to it. 

There were post treatment symptoms where my heels would feel sore for a number of days after but this soon reduced. Gradually through the course of treatment it was clear the symptoms of plantar fasciitis were reducing the consequently the discomfort of the actual treatment also reduced. 

Where are you now with your injury?

Plantar Fasciitis Shockwave Treatment

I have finished the treatment and I am now starting to increase my running volume again. Last week I competed in the Stubbington 10k. The first time I have been able to compete in a race since October 2017! Whilst no where near my previous form I was delighted to run the 10k in 40:51 which is very encouraging for 2019. 

I now need to be sensible with small weekly increases of mileage and continue with strengthening exercises to my feet and calves and regular stretching and sports massage. But overall I am so pleased with the treatment and the effect it is had on my symptoms. 

Do you have any advice for anyone considering Shockwave?

Do your own background reading to make sure you understand what the treatment does. Try to address your symptoms through other options first. But if you have a chronic and stubborn injury, Shockwave treatment should certainly be a serious option to explore. The goPhysio team will explain the whole process, and potential outcomes. 


The entire team at goPhysio is highly professional and genuinely cares and is committed to getting you pain free and getting you back to doing what you love. I would encourage anyone to get in touch for a consultation and know you will be in first class hands.shockwave

Mike Chambers
Hampshire Shockwave Therapy

Hampshire Shockwave Therapy is brought to you by goPhysio. It is a highly effective treatment for helping long standing, stubborn conditions that have failed respond to other treatments. These include plantar fasciitis, achilles tendinopathy, tennis and golfers elbow and patella tendinopathy, amongst others. It is a genuine and successful alternative to steroid injections and even surgery for many conditions.

If your life is being affected by a long term injury and you’d like to find out whether Shockwave Therapy could help you like it did Mike, complete this brief questionnaire and we’ll be in touch. You can also give us a call on 023 8025 3317 to find out more.



Dry January

Posted on 31st December 2018 by

Dry January is a public health campaign promoting abstinence from alcohol for the month of January, promoting a future where alcohol is a conscious choice, not a default. dry january 2019

After the excesses of the festive season, January brings a chance to turn over a new leaf and detox the body. Dry January is the perfect way to reset your relationship with alcohol. It only takes three weeks to break a habit, so this could be your route to happier, healthier drinking long-term.

Take a look at our top 5 benefits of giving up the booze to help keep you on track.

Save money

Last year 79% of people that completed Dry January reported that they had saved money. How much you save obviously depends on how much you drink now, but also factor in saved taxi fares and no more late night stops at the kebab shop and its surprising how quickly things add up. Instead of empty wallets and a fuzzy head try putting the money you would have spent on a night out towards something special; that new pair of shoes, trying a new activity or even putting it towards a holiday suddenly now seems much more valuable than a hangover.

Improve your energy levels

Whilst alcohol is a sedative this doesn’t necessarily mean it will help you sleep. In fact many people find the quality of their sleep is much poorer after drinking. This is because alcohol increases the levels of the stress hormone adrenaline in our body which quickens our heart rate and stimulates our body into alertness. If you add fizzy drinks as your mixers these often contain high levels of sugar and caffeine, making the problem worse. Last year 62% of people reported that their sleep and energy levels had both improved by quitting alcohol. Try swapping the alcohol for water, soda or orange juice and wake up fresh for some morning exercise to boost those energy levels further.

Lose weight

Alcoholic drinks tend to be made from sugars and starches making them high in calories without any nutritious benefit. A pint of beer or small glass of wine is equivalent to consuming a large slice of pizza (150-200 calories). Meanwhile our craving for greasy, fatty foods are likely to increase after alcohol due to the release of a protein in our body called Galanin. To make matters worse alcohol also slows our metabolism making it harder to burn fat. So it’s no surprise that 49% of people reported they lost weight during dry January last year.

Improve your mood

Regular drinking lowers the levels of Serotonin (the happy hormone!) in our brain, making us more susceptible to emotional ups and downs. Alcohol has been strongly linked to anxiety, depression and aggressive behaviour; it’s thought that 50% of violent crime can be attributed to alcohol. Giving up alcohol helps restore the delicate balance of chemicals in our brain, keeping us on an even keel so that we can make clear-headed decisions.

Stay healthy

Alcohol is linked to more than 60 medical conditions including liver disease, heart disease, some cancers and depression. Not only this but it strongly contributes to obesity (see above), and can weaken our immune system. This means that we are more susceptible to winter colds and our capacity to heal is reduced. From a fitness point of view it alcohol consumption causes dehydration which will affect our muscle’s ability to be able to perform an activity and will also slow our reaction times, having a negative effect on nearly every sport. If we are injured alcohol will slow our recovery time as our body is using more energy to get rid of alcoholic toxins from the body and has less reserves to absorb important nutrients from our food nor to create the hormones and proteins necessary to build new muscle or repaired damaged tissue.

Feeling tempted? Why not give it a go this January!

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RAMP – 4 Steps For An Effective Warm Up

Posted on 29th November 2018 by

We often get asked what’s the best way to ‘warm up’ before exercising or playing sports. Holding stretches is certainly a thing of the past, and hopefully this is no longer part of people’s warm up routines! But what should you be doing to warm up?

A warm up is basically exactly what it says on the tin – warming up your body! It can be an integral part of your exercise or sport, it certainly doesn’t have to be a totally separate thing.

We’ve found a great way to remember what you should be including in your warm up and it’s called the RAMP principle.

You can follow the RAMP principle for the most effective warm up for your sport or exercise. Here’s Sports Therapist Tom giving a bit of a demo.

R – raise your body temperature and heart rate. Spend 5-10 minutes doing light activity.

A – activate the key muscles involved in the activity. Especially lower back and pelvic area and core stabilisers.

M – mobilise all the joints involved in the sport or activity.

P – potentiate (perform sport specific movements to prepare the body for activity).These would be sub-maximal lifts (weight lifting) or plyometrics (jumping) for example

Read More

How to warm up for running 

Warming up for running, do I really need to?

Warming up for sport – what to consider 


 


National Stress Awareness Day: Can Exercise Help?

Posted on 2nd November 2018 by

National Stress Awareness Day is today and it aims to make people more aware of the impact stress National Stress Awareness Daycan have on your everyday life. It also aims to help people identify ways to deal with this stress and find a way to reduce it.

Research has shown that increased stress levels can lead to an increased risk of injury.

How do stress levels impact on injury risk?

  • Stress can increase muscular tension, which can then lead to aches and pain. Neck and back muscles are particularly prone to stress related tension.
  • Increased muscular tension can also lead to muscle strains or tears as the muscle is under a greater load and is less flexible than normal.
  • Stress levels may cause you to forget an important piece of equipment when working out, such as proper running shoes or corrective orthotic insoles. This places additional strain on your body, raising the risk of injury.
  • Stress on your time management might force you to exercise at different times, for example first thing in the morning when your muscles aren’t fully warmed up or last thing in the day when you are tired. It might also cause you to rush or not take as much care when you are exercising.
  • High stress levels can also reduce your body’s immunity levels, increasing the likelihood of a poor recovery from any minor injury.
  • You may also find that stress distracts you from the activity in front of you – whether that is exercising, working or even a simple task such as crossing the road or walking up stairs. This distraction could result in a sprained joint or pulled muscle.

Research has also suggested that stress can be reduced through regular exercise and movement.

How can exercise reduce my stress levels?

  • Exercise gives you something to focus on away from the cause of your stress.
    It helps to boost your mood by increasing self confidence, improving sleep quality and reducing anxiety.
  • Any form of exercise will help – even a short walk at lunch time or getting off the bus a stop early allows you to get some fresh air and takes your mind away from stressful thoughts.
  • A flexibility based exercise, such as Pilates or Yoga, will help to reduce muscle tension and can help ease aching related to this.
  • Scheduling some time specifically for exercising may also help as it will give your day structure and breaks up time spent sat in front of the computer!
  • If you exercise with friends, colleagues or family, the social element of this will again boost your mood and reduce stress levels.
  • Find a new sport or something fun to do – there are lots of different things out there to try!

Many people find a regular, professional sports or deep tissue massage can be a really great way to relieve the build up of stress and tension physically. It also gives you time to yourself to unwind.

Here are the top 10 steps to stress free living from International Stress Management Association UK.

National Stress Awareness Day

#NationalStressAwarenessDay


Speak Up and Speak Out About Stress

Posted on 1st November 2018 by

This week is National Stress Awareness Week, with Wednesday being National Stress Awareness Day. So here we take a look at what stress is really doing to our  National Stress Awareness Day bodies and how we can both recognise it and combat it.

What is stress?

Stress is anything which exerts pressure on us beyond our individual ability to cope. It has traditionally been thought of as a flight or fight response; increasing our alertness, muscle tone and heart rate to respond to a perceived threat. However modern-day stress can come in many forms such as workplace pressures, relationship issues, juggling family commitments or looking after a sick relative, which can all take their toll.

What happens when we are stressed?

When we are stressed our body releases chemicals such as cortisol and adrenaline. These hormones are imperative for our survival, however if their levels are sustained for a prolonged period they will start to impact on our physical health and affect many different organs in our body.

Symptoms of stress

Symptoms of stress can include:

  • Anxiety
  • Depression
  • Irritability
  • Indecisiveness
  • Headaches
  • Insomnia
  • Chronic muscle pain
  • Over or under eating
  • Increased blood pressure
  • Reflux
  • Increased risk of diabetes, heart conditions and stroke
  • Increased susceptibility to colds and viruses

Can exercise help with stress?

Yes! Exercise helps lower our blood pressure, reduce the levels of stress hormones in our body, improve our mood, our muscle flexibility and tone, as well as distracting us from other stressors and helping us to get a good night’s sleep.

Great forms of stress-busting exercise include classes such as Pilates, tai chi and yoga, which focus on breathing and flexibility of the body. They also give us the opportunity to ‘check in’ with ourselves and become more aware of how we are feeling physically and mentally. Whilst this gives us some much needed me-time, classes can also be a great social opportunity which is perfect for boosting our mood!

The ISMA (international stress management association) has come up with 7 positive ways to influence stress

1. Change the thought – Change the outcome

This is the starting point, reprogramming your brain by replacing an unhelpful negative thought or belief with a new positive one. Use your imagination to visualise or ‘show’ your brain what you want. The power of the mind cannot be over-estimated!

2. Self-belief starts with you

This is an empowering way of taking more control in your life rather than relying on others to make you feel good. Do something fun or caring for yourself today!

3. Don’t just do what you did last year

Repeating what you always do will bring you the same outcome unless others change & this is not in your control. So if you didn’t like all that happened last year make plans & set new goals, do something different!

4. Deal with difficult decisions now, not later

“Never put off until tomorrow what you can do today” We all know this but positive action is required to make it happen. Prioritize & do the difficult tasks first in the day so you have a clear focus for the rest of the day making you less stressed & more productive!

5. Find reasons to say “yes”

“I would love to but….” here comes the negative reason why you can’t! It can be a really positive experience to just say yes, if it is possible & what you want, then try to find ways that will allow you the opportunity, maybe you need others to persuade you, take control & decide for yourself!

6. Renegotiate

Stuck with what you have always had & now want a change? Look at learning to develop & use your assertive skills, ask for what you want, discuss your changing needs, expectations with yourself & others to reach the deal that works for you!

7. Flip it!

There are always two sides to every situation, sometimes more. Take time to look at all your options, don’t just assume, maybe ask others & make informed choices based on facts!

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Love Your Bones – World Osteoporosis Day

Posted on 20th October 2018 by

Today is World Osteoporosis Day.World Osteoporosis day

Osteoporosis is a condition that weakens the bones, causing them to become less dense and therefore more fragile and easily broken.

We will naturally lose some bone density as we age but in some people this occurs more rapidly and is then known as osteoporosis or osteopenia (a milder form). This affects more than 3 million people in the UK and its thought 1 in 2 women and 1 in 5 men over the age of 50 will break a bone due to osteoporosis.

You may be at higher risk of osteoporosis if:

  • You have low body weight or history of anorexia
  • You had an early menopause or hysterectomy
  • You don’t get enough vitamin D and calcium in your diet
  • You smoke or drink over the recommended limit of alcohol a week
  • You’ve had long course of steroid based medication or cancer treatment

Most people don’t know they have osteoporosis until they break a bone but it can be diagnosed by a DEXA scan which looks at your bone density.

If you have osteoporosis your GP may prescribe medications such as alendronic acid which helps slow the breakdown of bone, or calcium and vitamin D supplements which help build new bone. Eating a healthy well-balanced diet and avoid smoking and alcohol are also likely to be beneficial.

Regular weight-bearing and resistance exercises have been shown to help stimulate our bones to grow stronger. The most suitable type of exercise will depend on how much bone density you have already lost, for example younger people with reasonable bone density but several risk factors would benefit from higher impact training such as running, circuit training, tennis and football.

However, if you already have been diagnosed with osteoporosis start with lower impact exercises such as walking, Pilates, tai chi, gentle dance classes and lifting light weights to build your bones up more gradually.

Our Positive Steps classes are a perfect place to start, aimed at the over 60’s we combine seated and standing resistance exercises with balance and flexibility work. With 2 levels of class, small numbers and a fun and relaxed atmosphere you’ll be feeling the benefits straight away.

If you are unsure what’s the best type of exercise for you consult your GP or come along and see one of our Physiotherapists.

World Osteoporosis Day

Osteoporosis Fracture Risk

 

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