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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.

 


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!


Tackling Obesity

Posted on 2nd January 2018 by

With the UK recently being branded as the most obese country in the EU it’s clear that it’s time to start making some changes. Nearly 65% of the UK’s population are overweight and almost a quarter are classified as obese.

Obesity is responsible for about one in every ten deaths in Britain and costs the NHS £5.1 billion a year. It vastly increases the risk of developing type 2 diabetes, which is the leading cause of blindness in people of working age and leads to more than 100 amputations a week.

But how do we change it? More fad diets and ‘the best’ new exercise regimes pop up on social media every day. But what do we really need to do to get the weight off and keep it off?

Well the short answer is that we need to expend more calories through exercise than we put in through eating in order to lose weight. But not all foods are equal; some high calorie foods such as avocados and nuts, which are banned on many diets, actually contain high quantities of important vitamins and minerals which are an essential part of our diet and can even help to lower cholesterol and blood pressure. Meanwhile many low-calorie foods and drinks may be high in sugar instead.

The Government recommends that all healthy individuals over the age of five years eat a healthy, balanced diet that is rich in fruits, vegetables and starchy foods.

The Eatwell Plate is a pictorial representation of the recommended balance of the different food groups in the diet. It aims to encourage people to choose the right balance and variety of foods to help them obtain the wide range of nutrients they need to stay healthy.

eat well

A healthy, balanced diet should:

  • include plenty of fruit and vegetables – aim for at least 5 portions a day of a variety of different types
  • include meals based on starchy foods, such as bread, pasta, rice and potatoes (including high-fibre varieties where possible)
  • include moderate amounts of milk and dairy products – choosing low-fat options where possible
  • include moderate amounts of foods that are good sources of protein – such as meat, fish, eggs, beans and lentils
  • be low in foods that are high in fat, especially saturated fat, high in sugar and high in salt (typically processed foods)

Exercise to lose weight needs to be a combination of cardiovascular and resistance training to be most effective. Other than that, there’s not really a right or wrong here – what exercise you chose will depend on what you enjoy and any other injuries or health problems you might have. If you’re not sure it’s always best to consult your GP or physio first. Picking an exercise that you enjoy means you are much more likely to keep it up in the long term. By joining a class or inviting a friend to join in with you, exercise becomes more of a social activity than a chore and so you’re much more likely to stick at it. Aim for 5 x 30minute sessions every week, this can be anything that gets the heart rate up – from gardening and hoovering to a gym session, bike ride or swim. If you’re interested in our group exercise classes we currently offer pilates, active backs and positive steps, as well as individualised rehab plans with one of our sports therapists.

Wherever you start, start with small changes to your diet and your exercise routine that are both achievable and sustainable.


Active 10 – 10 Steps To An Active You

Posted on 6th April 2017 by

It’s well known that our nation is struggling to reach the Government targets for physical activity and that this is having pretty severe consequences on 10 Steps to an active you our health and wellbeing.

I think a big part of the problem with the guidelines is that people think doing the recommended 30 minutes of exercise a day is unachievable. That they have to be sweating it in the gym or running marathons and subsequently don’t do anything!

So, it’s great to see Public Health England’s new initiative 10 Steps To An Active You. You may have seen the posters or leaflets cropping up near you!

The message is simple, you don’t have to do an intense workout to get the benefits of exercise, walking briskly counts too. They’ve even launched a free app that takes away the guesswork. It shows how much brisk walking you’re doing and how you can do more. It’s easy to use and helps you set your goals for the day.

Why is walking briskly good for my health?

There is evidence to show that a brisk 10 minute walk each day brings the following health benefits:

  • Increased physical fitness
  • Greater ease in performing everyday physical activities
  • Improved mood
  • Improved quality of life
  • Increased physical leanness and healthier weight

A regular 10 minute brisk walk can make you feel better in so many ways. It can boost your energy, clear your head and lift your mood, as well as lowering your risk of serious illnesses such as heart disease and type 2 diabetes.

Why brisk walking? Wouldn’t something more intense be better?

Research shows that rather than the number of steps taken or distance walked, it’s the combination of the intensity of the exercise and how long you’re doing it for that leads to the health benefits. That’s why we’re focusing on encouraging people to go for at least one brisk 10 minute walk a day.

More intense exercise can benefit those who are able to make the commitment to this, while brisk walking is for people who find it difficult to find the time to fit exercise into their day.

You can read more about Active 10 and download the free app here.