18 Dec 2018


I have always been told to get more active for my body and mind health! So, What should i be doing to start with, and how??

This current question is always in my patient minds.

Everyone knows the importance of getting active, the impact on your mood by giving you more energy, and significantly reduces the risk of serious health conditions, such as dementia, cancer, metabolic and cardio-vascular diseases. One of the most recent researches from Dr James Blumenthal shows that 6 months of regular exercising can help your body to be 9 years younger than your real age. Also, it shows that you can improve your decision-making, your mood, your concentration, and your relationship with 35 minutes of daily exercise routine along with a proper nutrition.

Whether you come from years of inactivity, an injury, a surgery or you no longer feel your body like it used to for many reasons, here your Osteopath is able to help you out finding out the best strategy to follow, and what to focus on mostly at the beginning.

After an accurate visit, your Therapist can provide advice on keeping active so you can stay healthier for longer and feld-off those aches and pains. The osteopath can give hints and help you to make a decision on which kind of activity/sport is better to start from, and you should be aiming to.

It is crucial how much physical activity you should be aiming for, how intense it shoub be to begin and all the positive effects from doing so. Keep in mind that scientifically it takes 2 months for this new activity to become an every day habit. You should be overcoming that annoying psychological barrier that make most of the people give up very aearly on.


You don't need to spend hours in the gymif you don't want to, find something you enjoy instead! You will then be able to fit it into your life and ssustain doing it. Dancing, walking in the park, running, swimming, cycling, or gardening - every little helps.

How much is enough and what level of activity is appropriate? Well, depending on your starting fitness level and age. This should include aerobic (cardio-vascular training) and strengthening exercises. Aged 19-65 should aim for at least 150 minutes of moderate aerobic activity every week (30 minutes a day), or a vigorous aerobic activity. In addition you can do strength exercises which should be done two or more times a week (involve all major muscle such as arms, legs, back, abdomen, and chest) Also, it is highly suggested to address mobilisation to prevent back pain, Diaphragm breathing, and meditation (yoga, dancing, listening to music, mental training)

Aged over worries, the same training as younger adults by adding twice a week balancing exercises in order to reduce risk of falls.

What types of activity should you be doing then?

KEEP IN MIND THAT ANY EXERCISE, EVEN A LITTLE, IS BETTER THAN NONE! I might suggest a sort of interval training, a mixture of moderate and intensive training. One minute of intensive aerobic exercises, and one minute of moderate exercises to start with. Perhaps, you might find more useful to extend the timing depending on your own initial fitness. Moderate training means that you are still able to talk with your friend without pausing for breath whereas during an intensive performance is not possible.

If you have been inspired to become more active but want more advice on how to get started or if an injury is stopping you, we might be able to help.

Tips for getting started

  • It is iportant to build up slowly and allow your body time to get used to the new activity. A recent research indicates that it takes roughly 2 months a healthy training to become a life habit.
  • you are more likely to keep your activity up if start off with somethingthat you enjoy, can do regularly or if you exercises with others.
  • It is normal to feel a little sore or uncomfortable after exercise, but this does tend to lessen with time.


  • Aerobic/cardiovascular exercises: stimulates the heart and lungsto improve their function
  • Strengthening_training: enhance your muscle tone and increase the basal metabolism (reduce heart beat and blood pressure as long term effect)
  • Stretching/flexibility: loosen stiff muscles, joints, scar tissue and relaxation (yoga)
  • Balance: control the movement and ensure the muscle are ready to support the body when needed