Click & Book Online Now

Call us now: 023 8025 3317

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.

SaveSave


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 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

SaveSave


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

 

 

 

 

 


The Common Sense Guide to Exercise & Movement

Posted on 24th August 2018 by

The benefits of exercising, moving more and being active are undeniable. We must hear and see articles, posts and headlines about this on a daily basis. But sometimes it can all seem a bit daunting – what’s best to do, how often, why, is it enough, is it too much….???? So many questions! It’s sometimes so overwhelming that it seems easier not to do anything.

So, when we saw this great Common Sense Guide to Exercise & Movement from Cor-Kinetic, it was too good not to share with you. 20 fantastic, simple and easy to follow tips to help guide you to being more active!


Common Sense Movement Exercise Guidelines

If you need any help, guidance or support in your health & wellbeing journey, you can access our wide range of specialist services. These include:

Physiotherapy or Sports Therapy to help you recover from an injury to make sure you can exercise or be as active as you want to be!

Rehabilitation to work on getting you back to your pre-injury condition.

Pilates classes to build your strength, stability and body condition.

Active Ageing Classes, specially designed to help older people gain confidence in exercising in a safe, supported environment.

Please do get in touch to find out more!


National Health Research Review

Posted on 13th July 2018 by

A new report from the National Institute for Health Research (NIHR), titled Moving Forward: Physiotherapy for Musculoskeletal Health and Wellbeing, has NHR Moving Forward Physio highlighted how effective physiotherapy is at improving outcomes for MSK conditions.

MSK or musculoskeletal conditions, are those that affect the bones, joints and muscles of the body, like back pain, arthritis, sprains, strains and overuse injuries. These conditions have a huge impact on our daily lives and it’s what our team at goPhysio specialise in managing. Musculoskeletal conditions are the leading cause of pain and disability in the UK, affecting more than one in four people. The evidence coming out of Moving Forward: Physiotherapy for Musculoskeletal Health and Wellbeing highlights the importance of physiotherapy for treating these conditions.

This review presents evidence from a range of physiotherapy-related studies. Data from these studies shows the beneficial impact physiotherapy has on a range of MSK conditions, including rheumatoid arthritis, chronic knee joint pain and low back pain.

The key findings show that:

  • There is overwhelming evidence that exercise and activity are effective and should be a core treatment in musculoskeletal pain.
  • A rehabilitation programme including targeted exercise, is effective at reducing knee joint pain.
  • Investment in high quality rehabilitation adapted to individual patient needs, leads to better outcomes, reduces the need for further investigations and treatment, such as surgery or joint injections.
  • Work absences can be reduced by an average of five days when people receive advice on low back pain from physios.
  • Stretching and strengthening hand exercises can improve function for people with rheumatoid arthritis.

Make exercise a core treatment

The key message from the review is that there is overwhelming evidence that exercise and activity are effective for musculoskeletal pain. This is something that is fully integrated into our care at goPhysio.

  • When you see one of our Physio’s or Sports Therapists, you will always be given a customised exercise programme to help support your recovery. This will be emailed to you along with explanatory videos and/or pictures, so that you have access to the exercises and are confident what you should be doing in between your appointments.
  • We aim to keep you as active as possible whilst you recover from your injury. We offer solutions and alternatives to balance your recovery with staying active wherever possible. We rarely advocate complete rest!
  • We offer a comprehensive, specialist rehab service. Led by our Sports Therapy team, you will have the option to come along to supervised small group rehab sessions, where evidence based exercise is used to optimise your recovery and prevent long term issues. Read more about our rehab service here.
  • We also offer a range of specialist Clinical Pilates classes, which help build long term strength, flexibility and durability. A fantastic way to help recovery, manage long term MSK conditions and ward off injuries.

Our whole ethos here at goPhysio is “Helping local people live a healthy, active, positive life, free from pain & injury”, so it’s great to hear what we are doing and the way we work is supported by the last research.

Download the full report here.

SaveSave


Love activity, Hate exercise? Do more of what you love with Physio!

Posted on 12th June 2018 by

The Chartered Society of Physiotherapists has launched a new campaign, Love activity, Hate Love activity hate exercsie posterexercise?

It is well documented that physical inactivity is a major public health problem. This campaign sets about to help identify barriers that prevent people from being more active. It also highlights what a positive influence as Physio’s can have in promoting and supporting physical activity at every touch point.

As a team of Physiotherapists, Pilates Instructors, Sports Therapists & Sports Massage Practitioners, we all have an important role to play in promoting physical activity. We want to maximise the opportunities to discuss the benefits of physical activity and any barriers to it with our patients, and make exercise more accessible to a wider range of people.

goPhysio’s Clinical Director, Paul, says “It doesn’t have to be ‘exercise’ per se, ‘activity’ is what is great! It’s about keeping it simple, finding things that you enjoy doing that get you moving and challenge you physically. So, gardening, walking, playing tennis with friends, marathon running, taking the stairs instead of the lift, even pushing a trolley round the supermarket, they all count! That’s what’s great about this campaign, even if the term ‘exercise’ frightens you, you don’t need to be afraid of being active!”

Do more of what you love with physio is such a great term. It’s exactly what we do – help make sure you can do more of what you love doing!

So whether that’s physio or sports therapy treatment to help you recover from an injury, Pilates to help improve and maintain your physical wellbeing or Positive Steps elderly exercise classes, we run a host of services from our clinic in Chandlers Ford, Hampshire, that  help you do more of what you love.

So, what are the tips to getting started if you love activity but hate exercise?

  1. Find something you enjoy so that you’ll keep going.
  2. Set goals for yourself – big or small – to keep you motivated.
  3. Pace yourself – start slowly and gradually build up.
  4. It’s OK to ache but if pain persists, ease back and go slower.
  5. Need more motivation and support? Find someone join you!

If you need any help or support or just don’t know where to start, just get in touch. Our friendly and supportive team are here to help you.

 


Science & Exercise – getting you the best results!

Posted on 28th March 2018 by

When we are putting together an exercise based rehab programme for you as part of your recovery, there’s a lot that goes on behind it. To get you the best possible results and outcome, we want you to be working on the right things in the right way, not only helping you recover from your injury but helloing you building term, physical durability.

At goPhysio your bespoke programme will be constructed and tailored specifically to you using evidence-based research.

Here you can see an example of the top five exercises proven to target the glutes and hamstrings most effectively.

Hamstring Muscle activation

Gluteus Medius muscle activation

Gluteus maximus muscle activation

So, if you want an effective recovery plan from your injury, read more about our bespoke small group rehabilitation here.


Blue Monday

Posted on 14th January 2018 by

Blue MondayBlue Monday is a name given to a day in January (typically the third Monday of the month) claimed to be the most depressing day of the year. This year it’s Monday 15th January 2018.

However, knowing it’s coming up, you could make a conscious effort to set out and enjoy it – in different ways perhaps, but just as much as you would enjoy a warm summer’s day. How can that be possible?

Well, it’s really is up to you whether you exist in a prison on Blue Monday, or you enjoy yourself. If you prefer the latter, our suggestion is simple: exercise.

Aerobic exercise, any steady movement you enjoy—walking, jogging, swimming, cycling—boosts endorphins, and will leave you feeling calmer and happier.

To stay healthy, adults should do 150 minutes of moderate-intensity activity every week. If you haven’t exercised for a while, gradually introduce physical activity into your daily routine. Any exercise is better than none. Even a 15-minute walk can clear your mind and relax.

And after that, who wouldn’t like a massage? Treat yourself and add a therapeutic massage to your routine. You’ll feel, look and simply be healthier far into the future. It’ll promote a faster healing of strained muscles and sprained ligaments; reducing pain and swelling as well as formation of excessive scar tissue

Make your Blue Monday the best Monday of the year!


Official Health Partners of the Hendy Eastleigh 10k

Posted on 5th December 2017 by

We are excited to announce a fantastic new partnership with the Hendy Eastleigh 10k, as we become theEastleigh 10k goPhysio official Health Partner of the race.

One of the largest 10k road races in the country, the Hendy Eastleigh 10k is to be held on Sunday 18th March 2018. It is set to attract around 2,800 runners  and will celebrate it’s 34th anniversary next year.

Clinical Director of goPhysio Paul Baker said he is delighted to be part of such a fantastic event.

Hendy Eastleigh 10k“We help so many runners here at goPhysio and see first hand how important running is to people. To be involved in this great, local event, and have the opportunity to support so many runners is really exciting!”

With just 3 months to go until the Hendy Eastleigh 10k it is never to late to get your running shoes on and get going!

Still need convincing? Here’s a few reasons from our team why running is such a great form of exercise.

Why it’s great to run!

Running is one of the best forms of aerobic exercise for physical conditioning of the heart and
lungs. Studies have shown that running has huge health benefits and it can help you experience more energy, patience, humour and creativity. It can even make you happier! So, grab your trainers and head out to explore the world of running.

Running improves your health Running is a fantastic way to increase your overall health. Research shows that running can raise your levels of good cholesterol, increase lung function, boost your immune system & lower your risk of cardiovascular diseases. running can even fortify your immune system by accelerating the circulation of protective cells.

Running is great for your heart It’s the king of cardio. Running, even 30 minutes or so a few days a week, can help prevent or reduce high blood pressure. According to a landmark study in the Journal of the American College of Cardiology, running is associated with a drastically reduced risk of cardiovascular disease.

Running makes you happier The rush of chemicals (endorphins) your body experiences after a run can give you a ‘runners high’. Running can reduce stress, anxiety and depression. A recent study even found that just 30 minutes of running a week, for three weeks, can boost sleep quality, mood and concentration during the day.

It’s easy and convenient Whatever your schedule, you can always squeeze in a run. Just put on your trainer’s and off you go! You can even run whilst your kids cycle or with a baby in a pushchair, take your dog or run your commute!

It’s a cheap way to exercise No gym membership, joining fees or sneaky add-ons. Just the occasional pair of trainers every 500 miles or so, means running is a cost effective way to exercise regularly.

Running seriously torches calories Running is a great calorie burn. It’s one of the best forms of exercise for losing or maintaining consistent weight. The bonus is that the calorie burn continues after you stop running and regular running boosts this “after-burn”, amplifying the effects even more.

It’s a killer leg workout Your body’s biggest muscles are all in your legs and running benefits them all, it’s a great workout to strengthen these important muscles.

You can do it right now Running is such a natural motion, you don’t need to invest in special In the early stage, depending on your targets, you don’t need lessons like many other sports, as running is such a natural motion, just pop on your trainer’s and away you go.

Running strengthens your joints and bones It’s long been known that running helps increases bone mass, and even helps stem age-related bone loss or osteoporosis. It’s also great news for your knees, as a recent study found runners were half as likely to suffer with knee arthritis compared with walkers.

Running can add years to your life It’s recommended that we do at least 30 minutes of exercise, 5 times a week. Making sure you meet these recommendations will help you live a long and healthy life!

Running works your core A surprise to some, but running actually works your core too. The rotation in your spine as you run, challenges your core muscles, helping strengthen your spine. Running on uneven surfaces provides an extra challenge.

Running helps mental health We all live in a busy, stressful time. Running provides the opportunity to take some time purely for yourself, away from your phone, emails, colleagues and kids. You can get primitive with running, giving your brain space to recharge. It can help you to unwind and relax. It’s difficult to come back after a run stressed!

Running improves your sleep Feeling tired from exercise improves your ability to fall and stay asleep. Improving the quality of your sleep is now thought to be a fundamental part of your health and wellbeing. It is even thought that running can help cure insomnia!

Running boosts your confidence Running can boost your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that can leave you much happier and improve your overall feeling of wellbeing and mental health.

It’s a world of discovery Explore new parks, hidden tracks, forests, beaches, river paths, the list goes on. You can run anywhere, any time and enjoy the change of seasons and all the elements as you do.

Running boosts your memory Running can stimulate brain growth as it helps stimulate an increase in the production of brain-derived neurotrophic factor, which encourages neural growth.

Running is a great way to socialise Runners, love nothing more than talking to runners about running. There are so many social aspects to running, whether it’s joining a running club, taking part in a Parkrun or training for an event, there’s a lot of support and camaraderie found amongst runners.

There you have it! Many ways in which running can help you become healthier and happier. Every time you run, you’ll improve your resting heart rate, your body will release endorphins, your legs will get stronger and you’ll burn a whole lot of calories. In the end you’ll be happier, fitter and stronger! Remember the key to better health is right under your toes……

So, grab your trainers and head out to explore the world of running. You’ll thank yourself for it!

Eastleigh 10k health partner goPhysio

Enter the Hendy Eastleigh 10k here.


SaveSave

SaveSaveSaveSave

SaveSave

SaveSave