***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.
This is the section of your journal in which you will be able to record information regarding your two exercise sessions each week.
You will be able to refer to these pages when exercising in your own time at the gym or home. The programme cards have been produced to directly reflect the format of the exercise classes.
On the left-hand side, you will notice a circuit-style card, and on the right, a card to reflect the type of training completed in session 2.
Each week you should fill out the circuit and instructor/gym-led session to match what has been completed during class. The instructor-led session should be in line with the type of training that was completed in the class.
These will be either cardio, mobility, stability, or strength-based training.
Starting an exercise program while experiencing joint pain can be daunting, but we are here to help you understand how to exercise safely and effectively.
Gradually increase your activity until you can achieve at least one of the following:
• At least 150 minutes of moderate-intensity exercise each week. This should ideally include resistance-based strength sessions per week.
• 75 minutes of vigorous activity each week (build up to this carefully).
Although 150 minutes a week is a target, any increase in your physical activity is doing you good! The greatest health benefits are seen in people going from no exercise to managing just half an hour a week. If you feel like 150 minutes a week is a long way off, you’ll get benefits even from just taking small, manageable steps in that direction.
Types of exercise you will undertake:
Cardio: Supporting heart and lung health and improving fitness through low-impact exercises.
Mobility: Increasing your range of motion and supporting joint flexibility.
Stability: Improves your balance, joint awareness, and reduces the risk of injuries in the future.
Strength: Improving overall muscular strength and endurance, making daily activities easier.
Your Space to Reflect
📍 Starting Point
- How do you currently decide if an activity is too much or too little?
- What signals does your body give you during different types of movement?
🤔 Looking Deeper
- When have you successfully managed your exercise intensity?
- How do you distinguish between 'good' and concerning pain?
💡 Exploring Possibilities
- What activities make you feel confident about moving?
- Which strategies help you pace your efforts effectively?
🔄 New Perspectives
- How might viewing exercise as a conversation with your body change your approach?
- What would trusting your body's signals look like in practice?
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