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National Fitness Day 2020

Posted on 22nd September 2020 by

This year’s National Fitness Day on 22nd  September 2020, 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.

Having been faced with the challenges and threat of a global pandemic for over 6 months now, investing in health and fitness has never been so important. 

The definition of  fitness is:

The condition of being physically fit and healthy. (With the definition of fit being in good health, especially because of regular physical exercise.)

Fitness means so many things to so many different people. What does it mean to you? 

  • Playing with my grandchildren. 
  • Being able to walk the dog every day. 
  • Lessening the feeling of ageing. 
  • Having fun and being sociable. 
  • A way to help keep me feeling sane. 
  • Being able to run for the bus.
  • Getting a personal best on a deadlift at the gym. 
  • Paddle boarding at the weekend in the sunshine. 
  • Mowing the lawn and keeping on top of the weeding. 

These are just some but the message is – it doesn’t have to be running a marathon, it doesn’t have to mean going to the gym 5 days a week! 


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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Back to the Gym!

Posted on 23rd July 2020 by

With gyms, classes and leisure centres re-opening on Saturday, it’s a but of an injury ticking time bomb!

Even if you’ve been doing regular exercise during lockdown, your body will definitely need some time to re-adjust to exercising again with a new regime.

Our 6 top tips:

  1. Build up gradually – most injuries occur after doing too much, too often, too soon. So however tempting it might seems, ease back into exercising. Don’t go and book a class or go the the gym every day next week. Your body will well and truly be in for a shock and on a. more serious note, you are putting yourself at risk of getting an injury.
  2. Have realistic expectations – it’s going to feel harder to start with. Even if you’ve been doing Zoom classes, running regularly or daily PE with Joe Wicks, you’re going to be in a different environment, with different equipment and doing something you haven’t done for months. Don’t expect too much or set yourself unrealistic expectations bu thinking you’ll get straight back into your pre-COVID routine.
  3. Start with shorter sessions / reduced frequency – think about your pre-COVD workout and give yourself a good few weeks to build up to it. Think about doing shorter sessions to start off with or twice a week the first week, then three times and build up from there. This will give your body time to adapt to what you’re asking of it which will significantly reduce the risk of injury.
  4. Start with lower weights – if you lift weights, start off with lower weights and build it up over the coming weeks. Going straight in to your usual level of weights without time to adapt will increase your risk of injury.
  5. Mix it up – try different types of exercise, mix up resistance and cardio in the gym, try a new class and build in something more gentle like yoga, Pilates or a stretch class. Use a foam roller on rest days or treat yourself to a post massage. Don’t be tempted to go to the gym and exercise the same part of your body repeatedly.
  6. Soreness vs Pain – some soreness in your muscles is to be expected when you get back to exercise, it’s nothing to worry about and should ease after a few days. If you get persistent pain in any area or in a joint and it doesn’t ease within a week to 10 days, it may be you’ve injured yourself and would benefit from coming to see one of our Physios’ or Sports Therapists. Getting a quick diagnosis and treatment plan will help give you the best chance of getting back again quickly without having to rest for weeks on end and being dragged into a cycle of injury.

As a guide, depending on how much or how little you’ve done in terms of exercise during lockdown, you should expect it to take 2 – 6 weeks to get back to to your pre-COVID level of exercise. If you’ve had Coronavirus, it may take longer and you’ll have to be a bit kinder to yourself, lower your expectations and really listen to your body. You can read more about this here.

Patience is really key here. We know how much you’re all looking forward to getting back to the gym and classes but just imagine getting back for 2 weeks and then having to stop again because of an injury, How frustrating would that be?!

So, by being sensible and not diving straight in at 110%, you’ll be giving yourself the best chance of enjoying being back exercising, for the long term.

Happy exercising!



Post COVID Recovery

Posted on 3rd July 2020 by

We’re staring to see (albeit online only if appropriate), a number of people who have had and are recovering from Coronavirus.

It certainly seems to have a really significant impact on people longer term, even those who may have had milder symptoms. We’ve put together some useful tips and advice, to help you be realistic about and optimise your recovery.

Why is rehabilitation important?

While you are recovering, focusing on taking some time for your recovery and rehabilitation is really important. Rehabilitation will improve your exercise tolerance, muscle strength and help manage any breathlessness and fatigue.

You should focus on breathing, functional and physical exercises. Here at goPhysio, we can help guide you on the best types of exercises either through our online service or face to face, if it’s appropriate. We will help to put together a rehabilitation programme that is tailored exactly to you and where you are and where you want to be.

Making sure you’re suitably hydrated and nourished play a really important role in your body’s response to and recovery from the COVID-19 virus. Eating well (together with the exercises) will help to rebuild your muscle strength and function.

REHABILITATION: The action of restoring someone to health or normal life through training and therapy.

What can I do to help myself?

Making sure you resume some ‘normality’ and routine is a great way to boost your recovery. Here’s a few tips:

  • Get up at a normal hour
  • Try and restart a regular morning routine e.g. wash, brush teeth, get dressed
  • Sit in a chair for meals
  • Follow advice on eating and drinking well
  • Think about keeping an exercise and activity diary

Why do I feel breathless?

Breathlessness is a very common symptom in some people with COVID-19. The lungs can become inflamed and the effort of breathing can increase. You may be breathing quicker and shallower, however it is important to try and stay calm. Anxiety can increase your heart rate and make your breathing rate increase further. This should improve over time. You can try some breathing control exercises to help.

Breathing control – something to help you relax

  1. Get in a comfortable position
  2. Close your eyes and bring your attention to your breathing
  3. Breathe in and out through your nose (or mouth if you are unable to do this)
  4. Try to breathe in for the count of one, and out for count of two, working towards a longer breath out than in, to slow your breathing rate down
  5. Notice areas of tension in the body and try to release this with each breath out
  6. Gradually try to make your breaths slower and deeper

You can try various positions if you[re feeling breathless, that you may find help ease the breathlessness. Try:

  1. Lying on your side, propped up with pillows with your knees bent a little
  2. Sit upright and lean forwards over a table onto some pillow and relax
  3. Stand and lean onto a windowsill or forwards onto a wall

Mobility & Exercise

Moving little and often will help with your breathing and get your muscles working again, easing stiffness, achey joints and improve your strength and flexibility. All of this will help you get back to doing the things you’ve missed. There are different levels of mobility you should slowly work towards.

  1. Sitting on the edge of your bed
  2. Standing up from sitting
  3. Getting out of your bed and sitting in a chair
  4. Walk within a small space
  5. Walk around your home
  6. Walk around your garden
  7. Climb stairs or steps
  8. Getting outside

Exercises

It is really important to do some regular exercises that will help with:

  • Building up your muscle strength
  • Improving your muscle flexibility
  • Working on exercise stamina and endurance
  • Regaining balance
  • Improving functional activities

Exercise Diary: you may find using an exercise diary helpful. You can track your exercises and score how hard you are working using the Rating of Perceived Exertion Scale (RPE Chart).

As you progress, you can increase the number of repetitions of exercises you are doing and increase the number of exercise sessions each day. Exercises should feel ‘light’ to between ‘somewhat hard’ and ‘hard’ (RPE 3 – 5), and your breathing should allow you to maintain uninterrupted conversation throughout.

“Little and often” is the best approach.

Managing Fatigue

You may notice that your energy levels are low and and that doing simple daily activities suddenly feel like you’re doing a marathon. Fatigue is a common symptom of COVID-19. Although rest is important in recovery, unlike normal tiredness it does not improve with rest alone.

Feelings of fatigue can be made worse if you’re still experiencing episodes of breathlessness, muscle de-conditioning from having spent long periods inactive and in bed and also from stress that you may be feeling after a period of illness.

What can I do about fatigue? Fatigue can make managing your usual daily tasks more difficult. All daily tasks require the body to use energy through moving and thinking. Fatigue management can help you to understand how to make the most of your body’s available energy. This can help you to find ways to balance your physical, social and emotional needs when your energy levels are reduced.

Rating your fatigue from 1-10 will help you identify patterns of fatigue. You can discuss this with your Occupational Therapist who will support you to identify strategies to manage your fatigue.

Completing a fatigue diary and rating your fatigue before and after an activity (e.g. having a wash and dressing) can help you to understand how different activities can affect your energy levels.

How to use a fatigue diary

  • Start at the beginning of each day
  • Write down each activity including rest period you havetaken in each three hour interval
  • Use a scale of 0 – 10 (0 = no fatigue, 10 = extreme fatigue) to score how you felt at the end of this three hour period
  • Record any other factors you feel are relevant e.g. stressful events, skipping meals, over-exertion
  • Use the diary to track your progress and work out any patterns and record how you’re progressing

If you need any support or help, we are here for you. Our range of skills and services, with both online and face to face options, provides a host of ways to support your recovery.

The best place to start would be on online or face to face assessment with one of our Physio’s so we can establish where you are in your recovery journey, find out what your goals are and put together a realistic and gradual way for you to achieve this.

Our support can include a specific and progressive exercise programme, which we can monitor and develop as you recover, ways to help any areas of pain, discomfort, stiffness or tension, advice on pacing and returning to work, hobbies and sport, whatever it is you’d like to do.

Just call us on 023 8025 3317 to find out more and boost your recovery.


Mental & Physical Health

Posted on 3rd July 2020 by

Never has it been so important to look after ourselves both physically and mentally.

Here is a fab infographic we came across, highlighting some great ways to boost your mental health.

  1. Mental and physical health ate both so important. The 2 can not be separated, they are so closely linked and although we may be more aware of our physical health, it is just as important to look after our mental and emotional health too.
  2. MOVE! Movement in itself is medicine, for both the body and mind. If it came in a magical pill format, it really wold be a wonder drug! Don’t worry if you’re not doing a daily online exercise video; a walk, a cycle, a play in the garden, a stretching session, gardening, DIY or just not sitting all day is good!
  3. Mindfulness doesn’t mean you have to sit and mediate. Just being aware of your surroundings, how you’re feeling and what you’re doing and making that connection to be aware is all that’s needed.
  4. Lot’s of people have used this opportunity to take up a new skill. Whether it’s sewing, volunteering, piano, gardening or home schooling! Mastering something new, however small, can really give you a boost! Anything you’d like to try but never had the chance?
  5. Give your life some meaning. Review your goals, where you want to be, what you want to be doing. What’s really important to you? Take some time to reflect and find ways, no matter how small, to bring some meaning into your life.

If you need some help supporting the physical side of your health, we’re here to help with a range of services. The emotional and mental benefits from the support we provide go hand in hand with the physical care.


Returning to Running After a Baby

Posted on 5th June 2020 by

One question we get asked a lot, is when it is safe to return to exercise, particularly running, after you’ve had a baby.

So, it was great to see a wonderful new infographic from 3 top specialist Physio’s in this area, which has been aligned with the Chief Medical Officers Physical Activity Guidelines.

It’s often really hard for new mum’s to judge and decide what exercise to do when they’ve just had a baby, so it’s great to have this guidance, in any easy to understand and clear format. Many turn to professionals like us for advice, which is great, but others can be confused and get conflicting advice.

Obviously, the guidance needs to be interpreted and followed based on individual circumstances, comfort and recovery.

But it certainly helps manage expectations. And, certainly for those that are super keen to get back to higher impact exercise, following the guide will help you plan a gradual build up.


Being Active at Home – A Guide for Older Adults

Posted on 31st May 2020 by

A new booklet, co-funded and developed by Sport England and Public Health England (PHE), has just been launched! It aims to help older adults keep up their activity levels while isolating due to coronavirus (Covid-19).

This is part of the Sport England Join the Movement campaign designed to provide inspiration and trusted information to the public about how to get active in and around the home during the coronavirus pandemic.

Being active is good for our physical and mental wellbeing. This is why we should all try to move regularly, including exercises to help stay strong and steady. This particularly applies to those of us who have health conditions or are older. Due to coronavirus we are all spending more time within our home, so it is important that we find ways to build activity into our day, every day.

Over the next few weeks, you may have health and social care appointments cancelled or delayed. If you are waiting for treatment, being active is one of the best things you can do to look after your health, as part of a healthy lifestyle. Being active at a level that feels comfortable is unlikely to make your health worse; in fact it can help to manage many health conditions.

Most of us are spending much more time within our home. This can be frustrating and upsetting, and it can be harder to be active when you can’t do your normal daily activities. This guide will help you to find ways to build activity into your day. If the exercise suggested doesn’t work for you, feel free to adapt them based on what you can do.

There’s some fantastic, simple strengthening and balance exercises.

As well as lot’s of general health and wellbeing advice.

If you’re struggling with your activities, we can help with providing an online video appointment or telephone support. So, do get in touch. You can call us on 023 8025 3317.


Working Out at Home, Injury Free

Posted on 29th April 2020 by

“Now more than ever, it’s important we look after ourselves.” This is the message we’re being given and great advice. Alongside following social distancing and isolation guidelines, looking after ourselves is absolutely key.

One of the main ways in which we can do this is by taking part in regular exercise and activity.

But, for many, this is such a big change in routine and habits, we may be finding ourselves doing something totally new. And this can take it’s toll on the human body.

Whether you’re doing Joe Wicks’ daily PE, running lot’s more to make the most of your ‘daily exercise’ or trying a new dance class online, you need to be just as careful!

So, what steps can you take to make sure you stay injury free?

  1. Start anything new gradually. You may be buzzing to do Joe Wicks 9am PE session every day, but if you’re not used to doing a 30 minute exercise session daily, you need to give your body some time to adapt.
  2. Pace yourself. Try and start with a spaced out schedule and build it up gradually. Your body really needs to be able to adapt gradually to the demands placed upon it
  3. Vary your activities. By all means, try a few online video home workouts, but mix it up by going for a walk or cycle (following latest social distancing rules), a bit or gardening, kick around with the kids or some spring cleaning!
  4. Listen to your body! The same principles to preventing injuries still apply! Lot’s of the exercise videos online are very heavy on the knees and hips, with lot’s of body weight exercises such as squats. lunges, high impact activities. These can really cause issues if you aren’t used to doing this type of exercise or do too many or too often.
  5. Don’t binge! Overall, as we’re not out and about so much, we are naturally moving less throughout the day. So, don’t be tempted to sit all day for hours on end and then suddenly jump up and do a 30 minute workout! It’s a good habit to move regularly throughout the day, so you’re keeping lightly active on a regular basis.

If you do find yourself with a new injury, a persistent ache or pain, then we’re still here for you. We can offer online video physio consultations – read more about these here.

If you’ve always thought about trying Pilates but never had the chance or are finding yourself with a bit more time, we also have a new Pilates Online service, with 4 new classes published every week and access to a whole library of Pilates classes. You can sign up here.

#StayHomeWorkOut


Staying Active During Isolation

Posted on 17th April 2020 by

As the coronavirus has spread across the World and lockdown continues, many more individuals are being asked to stay at home in order to protect themselves and others. Gyms, parks and other fitness/health facilities are closed for the time being. All of the sudden, everyone’s level of activity has been reduced, which can pose a significant challenge for our mental and physical well-being. 

According to the World Health Organisation (WHO), “physical inactivity has been identified as the fourth leading risk factor for global mortality”. 

Everyone, whether, they were active or not before the quarantine, needs to avoid this sudden sedentarism as much as possible. 

How much activity should I do? 

The recommendations are very simple: 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both (WHO). Read more here.

That means you only need to do:

  • 3 x 50 min sessions a week or;
  • 5 x 30 min sessions a week or;
  • 7 x 22 min sessions a week 

in order to stay active, healthy and reduce your risk of mortality. 

What activities should I do?

There is plenty of activities you can do at home to keep yourself active:

  • Gardening: The Spring is coming; it is time to show off your gardening skills! Read more about gardening injury free here.
  • Walking: get up every 30 minutes, walk around the house, around the garden or up and down the stairs. Give your sofa a rest! Take inspiration from the legend Captain Tom!
  • Dancing: why not? The clubs are closed but that doesn’t mean you can’t have fun at home. Get the whole family moving in a dance off competition!
  • Cleaning: now it’s your opportunity to finally get your garage or loft cleaned and organised. You’d be amazed at how much exercise a bit of cleaning actually involves.
  • Try an online exercise class or challenge: there is plenty of information online. You can look for videos on YouTube or sign up for online classes. You can also follow us on our Pilates Facebook Group or goPhysio Facebook Community Group, where we have been uploading exercises you can do at home, challenges and tips on how to manage your health during this quarantine. We’ve also just launched an online Pilates video platform, where you can have access to 16 new Pilates classes a month for just £29 with a FREE 7 day trial. Subscribe now here.

Being healthy is not only about physical activity. Mental health is very important and there’s plenty of ways you can exercise your mind:

  • Establish a routine: whether you’re still working from home or not, keep a routine. The disruption of your normal routine can leave you feeling lost, trying to figure out how to fill all the hours in the day. If you’re at home with the kids, try to plan out activities that will keep everyone busy so you can get some work done. Plan your day, make up your own routine to save you from the monotony. 
  • Be physically active: healthy body, healthy mind.
  • Communicate: time to catch up with old friends and family. Reach out to others. We are all going through the same, we all appreciate some talking. If you’re at home with the family, try to have your meals together and talk. No TV or phones allowed.
  • Relax: time to catch up with all the reading you wanted to do on holiday. Give meditation a try. Have you ever tried Yoga or Tai Chi? Now you’ve got the time, use it!
  • Practice mindfulness: use this time of enforced isolation to slow down and be mindful. We normally live such a fast paced life, we don’t have that luxury, so now’s a great time to give it a try! Read more here.
  • Laugh: time to watch you favourite comedy shows or movies, get the whole family together and play some board games, watch some funny videos and “memes” online. As Eric Idle once sang “Always look on the bright side of life”.

We are all in this together and soon we’ll be back to normality. 

Until then enjoy the gift of time. Use it wisely and stay active. 


Staying active whilst in isolation

Lessons from Life Lessons Festival

Posted on 17th February 2020 by

This weekend, I was lucky enough to be able to spend 2 days at the inaugural thought-led wellbeing event, Life Lessons, in London.

A jam packed weekend, there was a line up of world class speakers planned, grappling with topics such as philosophy, society, the mind, self-care, sustainability, psychology, nutrition and more.

goPhysio’s services centre around physical health, however, what’s becoming more and more evident and thankfully, more and more recognised, is that crucial connection between the mind and the body that can not be overlooked.

So, I thought I’d share some of the key messages from the weekend.

Saturday kicked off with Alain De Botton, from The School of Life, exploring emotional health. In fact, this happened to be my favourite lecture of the weekend, so a good one to start with. The School of Life is a global organisation helping people live more fulfilled lives. The key messages from Alan were:

  • We have become intolerant of anything other than perfection. The world has become radically unbalanced towards perfectionism. It’s what we expect, when actually we can be good enough, we don’t have to be perfect. An understanding and acceptance of this for both ourselves and others, would really be transformational.
  • We are all ‘weird’! There is no ‘normal’, we’re just different types of weird!!
  • There is no longer any time for deep thinking. We used to sit on the bus or in the car, daydream in the shower or during a walk. These times of deep thinking allowed our brains to process things and thoughts. But now we are in an era of information overload. We are constantly consuming, be it podcasts, TV, audiobooks, social media, 24 hour news, radio, the internet or books. Our minds don’t have any time to process anything!
  • This information overload stops us from ‘thinking’ in the day. A potential result of this is that at night, when our mind finally gets a break from information, the minds starts to go into thinking overdrive and can really disrupt our sleep (sound familiar?!).
  • We would all benefit from connecting with nature more. This connection, experiencing and acknowledging how ‘small’ humans are relative to the world, can really help to centre us.

Next up, was ‘Everything is figureoutable’ by Marie Forleo. She shared her 3 rules:

  1. All your problems and dreams are figureoutable
  2. If they aren’t figureoutable, it’s not a problem or a dream, it’s a fact of life, or
  3. You may just not care enough to figure it out. If so, find something else.

Her message was all about having self-belief, in that you have to believe you have what it takes to make things happen.

According to Maria, you are 42% more likely to achieve a goal if you write it down. So, if there’s something you are really serious about acheiving something, why not give it a go.


I am already a fan of Dr Rangan Chatterjee, so was delighted to hear him speak to Helen Russell and Mungi Ngomane. They discussed some fascinating ways in which different cultures and parts of the world achieve happiness!

These included Ubuntu, the art of human connection. The philosophy of “I am only because you are” and acknowledging that everyone impacts on your life seems extremely powerful. We seem to have all become too individualised. They also discussed the Japanese terms; Wabisabi, a view centred on the acceptance of transience and imperfection and Ikigi, a reason for being, encompassing joy, a sense of purpose and meaning and a feeling of well-being.

The key takeaway message was that we need to live well to be well. It’s almost come full circle, in that we are starting to get back to basics again and realising that these are the important things for wellbeing – eating well, sleeping well, exercising, connecting, talking, relaxing, reducing time on technology and getting into nature.


To finish off day 1, the very hilarious Romesh Ranganathan, was joined by a panel of very honest and open men, to discuss mental health. In light of the day’s news, of another unnecessary and early tragic loss of life of someone in the media, the discussion was very apt. Their messages all followed the same themes:

  1. Talk & listen more – we have to be having conversations and connecting with people
  2. Ask people of they’re OK and watch out for others
  3. You never know what people are going through or how they are really feeling, so have this in your mind

Day 2 started with an honest and frank discussion entitled “Wonderwomen at Work”. As the title suggested, this was all about the role, challenges and culture surrounding women at work. My favourite message in this talk was not to worry whether people actually like you. Just like you don’t necessarily like everyone, everyone won’t like you. But be nice, kind and likeable, and that’s all you can do!


The Brain Power talk was a much more scientifically focused session, which covered the impact of alcohol and smart drugs on brain power and steps we can take to boost brain power and future proof our brain function as we age.

So, what can we do to future-proof our brain?

  • Exercise
  • Eat a well balanced diet
  • Sleep well
  • Practice positive affirmations (a few talks mentioned this)
  • Meditate, learn a new skill or do something regularly that requires concentration

Not rocket science is it?! The things we should be doing to love well and improve our chances of living a long and happy life, are all pretty much the same! Chartered Psychologist Kimberley Wilson has a new book out soon (see the cover below for the details) and it sounds fascinating.


Anyone who has kids must have heard of Philipa Perry and her book that’s packed full of wisdom. She certainly lived up to expectations in person. She just talks sense! Her key messages when you’re dealing with your children (although I’m sure they could equally apply to communicating and interacting with anyone):

  1. Connection NOT Correction – find the mood of the person you’re interacting with, don’t deal with the facts. Try and connect with them.
  2. Provide boundaries & love. Teach emotional intelligence by demonstrating it and sharing your feelings.

Her book is an absolute must read!


The weekend was also peppered with yoga & barre classes, guided meditation and drop in sessions and discussions covering a huge range of topics, from overcoming anxiety to connecting your mind and body through exercise.

It really was a fascinating and inspiring weekend, with many takeaways that will undoubtedly be woven into not only my personal life but also what we provide here at goPhysio – so watch this space!

I’ll certainly be looking out for this event again.



#Lifelessonsfestival


Health matters: physical activity – prevention and management of long-term conditions, new guidance published

Posted on 29th January 2020 by

Public Health England has just launched a new publication Health matters: physical activity – prevention and management of long-term conditions

There are undeniably SO many benefits of being more active. These include:

  1. Reducing the risk of many long-term conditions
  2. Helping manage existing conditions
  3. Ensuring good musculoskeletal health
  4. Developing and maintaining physical and mental function and independence
  5. Supporting social inclusion
  6. Helping maintain a healthy weight

One in 3 adults in England live with a long-term health condition, such as diabetes, arthritis, cancer or a neurological disorder. These people are twice as likely to be amongst the least physically active. However, evidence shows that regular physical activity can help prevent or manage many common conditions such as type 2 diabetes, cardiovascular disease and some cancers. It can also help with many of the symptoms of these long-term conditions and prevent further complications or problems developing.

What we love about the new publications, is the focus is becoming more about PHYSICAL ACTIVITY and not just exercise. Exercise is only one way of being physically active, so it’s great to see more attention being paid to this.

So, what constitutes PHYSICAL ACTIVITY?

  • Active living – so going about your daily life more actively! Getting out for a walk, sitting less, gardening or household chores, even going shopping can be fairly active (particularly when you compare it to internet shopping!!).
  • Active travelling – getting on your bike, walking, getting off the bus a stop earlier and thinking twice before hopping in the car – great for the planet too!
  • Active recreation – getting out to walk the dog, a social walk or cycle with friends, trying a new activity like climbing, bouldering or dry slop skiing!
  • Active Sport – Either informal, a game of rounders at the park, a kick around in the garden or a go on your kid’s trampoline. Or organised sport such as playing as part of a team, going to an exercise class or taking part in an event.

So, what should we be doing?

The guidelines state that for good physical and mental health, adults should aim to be physically active every day. Any activity is better than none, and more is better still.

There are 3 elements of the physical activity guidelines:

  1. Strengthening activity – Muscle strength, bone health and the ability to balance are crucial to physical function. It is important that strengthening activities are important throughout your life for different reasons.
  2. Cardiovascular activity – A combination of moderate, vigorous and very vigorous intensity activity is recommended.
  3. Sedentary time – Adults should aim to minimise the amount of time spent being sedentary, and should break up long periods of inactivity with at least light physical activity.

With a bit of creativity, lateral thinking, small changes to your daily routines and habits, it is easy to increase the levels of physical activity in your life.

You simply can not argue with the potential benefits to your health and wellness. If activity were a ‘medicine’ it would be a miracle! So, how can you not find the time or a way?!

How can we help?

Increasing physical activity is woven into everything we do at goPhysio.

  1. If you’re in pain or injured, one of the consequences is that you are unable to be as physically active as you’d like to be or should be. By helping reduce your pain and helping you recover from your injury fast, we’ll get you back to being active again! Our Physio or Sports Therapy team are on hand to quickly and accurately assess and diagnose your injury. We’ll put in place a realistic recovery plan. No GP referral is needed and we aim to offer appointments within 24 hours, so you don’t need to face any delays. Book your appointment online here.
  2. If you’re approaching your latter years, we offer a specialised exercise class for those 60+, designed exactly to target the recommended guidelines above. Positive Steps runs on a Tuesday, Wednesday & Thursday from 11am – 12pm. Your first class is free, so just give us a call to book in a taster class.
  3. We run a comprehensive exercise based rehab service. This is a great way to build and develop strength, recover from a new or recurrent injury and help prevent injuries by getting your body stronger. Read more about rehab here.
  4. Pilates is a wonderful gentle way to exercise, that can be adapted for all ages and abilities. It works on strength, flexibility and balance and also gives some mental space and focus, with time to invest and focus on yourself. We run 20 classes a week in Chandlers Ford and offer flexible options for bookings. You can read all about our Pilates classes here.

Whatever you love to do, we’re here to help and support you in staying active and getting more active, so you can live an active, healthy, positive life, pain & injury free.

#LoveActivity