***This content comes from the Joint Pain Programme Journal by Nuffield Health. As a Rehab Specialist running this program, I’m excited to share these helpful insights with you all.
Exercising daily is important.
Whether it's several 5-minute bursts or an exercise class, moving helps the joints.
When designing your own exercise program, adhere to these fundamental principles:
Frequency is a vital principle, as improvements will come from consistent exercise over a period of weeks/months.
When trying to make new habits around exercise, frequency is the place to start: even if you can’t yet exercise for long periods, if you regularly find a slot in your day for physical activity, you can build up the minutes later!
Motivation is what gets you started; using techniques such as goal setting, which we discuss later in the journal, will help to keep you motivated.
Pacing is key; working at your own pace and listening to your body is so important. If you need rest, rest.
Periodization: Only exercising once a month won't see significant improvements in your symptoms.
But, exercising too much could lead to flare-ups, increased pain, and joint degeneration. Every time you exercise, your body will want some time to adapt.
An example would be when your thigh muscles feel stiff after cycling and need to rest; you can use that time to exercise another body part or type of training.
Your “frequency” can remain regular without over-training a particular body part or exercise type.
Intensity is important to bear in mind – you do not need to overdo it! It is better to work at your own pace and not compete with anybody else.
‘Low to moderate’ exercising is an intensity where you are sweating but still able to maintain a conversation.
Time is another important principle, but one that you can build up towards.
Even doing 5 minutes initially will still provide some benefit.
Should you feel stiff when you wake up, light cardio work to get the blood moving around the body in conjunction with active stretching will help to alleviate the initial stiffness.
Your Space to Reflect
📍 Starting Point
- How do you currently structure your weekly exercise?
- What time of day do you find works best for being active?
🤔 Looking Deeper
- When have you successfully maintained a regular exercise routine?
- How does your body respond to different types of exercise?
💡 Exploring Possibilities
- Which combination of exercises feels most manageable for you?
- What small changes could make your exercise routine more consistent?
🔄 New Perspectives
- How might viewing exercise as a regular part of your day (like eating) change things?
- What would a balanced weekly exercise plan look like for you?
Share this post