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National Fitness Day 2019

Posted on 23rd September 2019 by

National Fitness Day 2019

This year’s National Fitness Day on 25th September 2019, is a chance to highlight the role physical activity plays across the UK, helping us raise awareness of its importance in helping us lead healthier and active lifestyles.

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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Physical Activity For Adults – New Guidelines

Posted on 9th September 2019 by

A new report from the Chief Medical Officers in the UK has just been published, on the amount and type of physical activity people should be doing to improve their health.

Physical Activity Adults goPhysio

Make a start TODAY. It’s never too late.

Physical activity will help you by:

  • Benefitting your health
  • Improving your sleep
  • Maintaining a healthy weight
  • Managing stress
  • Improving your quality of life

Some is good, more is better.

Physical activity can help reduce the risk of type II diabetes, cardiovascular disease, falls, depression, joint and back pain and a number of cancers, including colon and breast cancer. So, why wouldn’t you choose to be more active?!

The new guidelines have 4 very simple & easy to follow principles:

  1. Be active; either 150 minutes of moderate intensity or 75 minutes of vigorous intensity a week
  2. Minimise sedentary time (in other words, don’t sit around so much!)
  3. Build strength on at least 2 days a week. This doesn’t have to be power lifting at a gym, daily activities that make demands on you like carrying heavy shopping bags counts too!
  4. As you get older,, include activities to help improve your balance 2 days a week.

Every minute counts.

How can we help you with meeting these guidelines?

At the core of what we do, we help you recover quickly from any pain or injury that might otherwise stop you from being so active. This is so important, the impact that having an injury can have on your physical activity levels over time can be really underestimated.

We also offer a huge range of activities that help you be active!

If you’re later in your life, our Positive Steps exercise classes are a great way for you to work on the all important strength & balance activities in a fun, friendly and supportive environment. They are run every Tuesday and Wednesday morning, just £12.50 a class. Try your first class for free to find out what it’s like! We also offer clinical Pilates classes, exercise based rehab and workshops, such as our monthly foam roller workshop.

Interested in finding out more? Give us a call on 023 8025 3317, we love to chat and find out how we can help you!



New Exercise Guide For People With MSK Conditions From Arthritis UK

Posted on 15th March 2017 by

A new report has been launched, ‘Providing physical activity interventions for people with musculoskeletal conditions’ by Arthritis Research UK.

The report highlights that physical activity is a key part of a public health approach to musculoskeletal conditions and it has a range of benefits for people with musculoskeletal conditions in terms of improving quality of life and supporting people to be independent.

Musculoskeletal conditions, such as osteoarthritis and back pain, are the greatest cause of pain and disability in the UK. They’re the reason why so many people seek out our help at our physiotherapy clinic in Chandlers Ford day in, day out. As physiotherapists, exercise and activity has always played a key part in our treatment and recovery programmes, so it’s great to see this being highlighted and the recommendations supported.

Exercise can reduce joint and back pain by 25% while also improving sleep, managing stress and reducing depression, anxiety and dementia.

Physical activity is a broad term. It doesn’t have to be thought of as officially exercising or playing a sport. It can include all forms of activity, such as everyday walking or cycling, … active play, work-related activity, active recreation such as working out in a gym, dancing, gardening or playing active games, as well as organised and competitive sport.

What the report does highlight, is that a one size fits all approach is not appropriate. People with different MSK conditions will have huge variations in their physical ability, levels of disability and also lifestyles. This is where a skilled health professional, such as a physiotherapist would come in, to help advise on and tailored physical activity for the best outcomes.

How can physiotherapy help with physical activity?

  • Advise on a specific exercise programme tailored to your condition and lifestyle. As part of our service we always provide a customised exercise programme, including clear explanations and videos, which we email to you.
  • Help you modify your daily activity so that you can stay physically active, balancing activity with your condition, pain levels and physical abilities.
  • Give you confidence to be physically active. With our support and knowledge we will empower you not to be afraid of being physically active.
  • Help you manage your pain so you can stay physically active. We give you the tools to help manage and work with any pain you may be experiencing, as well as using our physiotherapy skills to help ease your pain.

Read more about arthritis and how physiotherapy can help here:

An overview of arthritis

How can physiotherapy help with arthritis?

The importance of lean muscle mass

In addition to our one to one physiotherapy service, we offer a range of other services to help support your physical activity and wellbeing if you’re managing an MSK condition. This includes our specialist Physio led Pilates classes, which are a great way to exercise gently and safely under the supervision of a physiotherapist. We are also introducing clinical yoga and Positive Steps, a supervised exercise class specifically for over 60’s keen improve and stay active.

If you need any help with your MSK condition, please do give us a call on 023 8025 3317 or book an appointment online.


physical activity older adults