The idea for a joint article with Marta Stępień, a fitness trainer from Southampton, came to me some time ago. 

I often ask my patients to try to return to or start physical activity because I know how important it is for rehabilitation and faster recovery. 

I noticed that Marta offers group outdoor exercises. This is of great importance because it allows you to stay physically active longer and share this experience with others.

I invite you to read! 🙂

Active lifestyle, why is exercise good for our health?

Nowadays, there is a lot of buzz about an active lifestyle, we want to lose weight, change eating habits, but do we all know that the most important reason why we should do this is our health? Improving our figure is just a bonus of our change.

When writing about an active lifestyle, it is not only about exercises at home or in the gym, but also about walking, running, cycling, swimming. At first, 2-3 times a week for 20-30 minutes is enough, then you can increase the frequency and time of training. Regularity is the key to success, it is important to stick to the resolution and implement changes into our daily life. Very often we start exercising for a week or two, then give up under the pretext of lack of time, when in reality we could find those 15-20 minutes even for a short walk.  

A good solution is to give up driving and choose a bike, or take the stairs instead of the elevator, with such choices we are only doing ourselves a favor and our body will certainly thank us.

Movement as the best medicine in treating back pain and musculoskeletal system

Back pain affects many people and it is assumed that almost everyone will suffer it at some point in their life. There is a lot of research suggesting different approaches to treatment and scientists are constantly debating the better treatment options for patients. Some even believe (at least in England) that patient education should be a cornerstone of treatment. 

In England we will find many physiotherapists who simply will not touch the patient – they will prescribe exercises for home and at most print a set of exercises. Many patients are disappointed and seek help in private clinics (such as Physio – Soton)

Returning to the movement, one thing is certain:

Lack of movement is associated with a greater risk of injury and pain in the musculoskeletal system. Also, when we do get injured, the best way to recover is often… to start moving again 🙂 How true is the saying:

All medicines taken together will never replace movement, but movement can often replace all medicines.

We are simply created and built to move.

Movement with spinal injuries

It is very rare that a person with back pain needs to stay in bed and rest. It is usually better to… get to work! 🙂

Note: The following rehabilitation plan should always be tailored to the individual patient. 

You should start calmly, preferably with a short walk. After a few minutes, sit down for 1-2 minutes and try to continue walking. 

The training can take 10-15 minutes in the first 1-3 days after a spinal injury. You can also repeat the training 2-3 times a day.

You should also pay attention to the pelvis and gradually increase the mobility in the lower spine. Exercise balls (gym balls) can be used, which are very good.

Over time, as the pain becomes less, you can systematically increase the distance and training time.

There are a number of exercises that can help, but these should be consulted with a specialist. Every patient is different.

Some patients may find swimming to be a great way to recover, but it is best to consult with your doctor about this as well. 

In rehabilitation, things that the patient can do at home will play an important role. Changing and modifying certain activities will certainly speed up the process of returning to full fitness.

Motivation – why is it so important?

When we want to change our current habits we need to know how to motivate ourselves. This also applies to trying to be more active.

Motivation plays a very important role in our resolution and without it we will not achieve our goal. The most important reason why we should persevere is our health, another reason may be losing weight, improving our figure. We set a goal to strive for and every time we feel doubt, the thought of why we started the changes should be enough.

When we start our resolution to be active, we always have more enthusiasm and willingness at the beginning, but after some time we lack this motivation, so it is worth thinking about what motivates us.  

A good solution is to involve someone close to you in your resolution; if we feel the support of another person, it will certainly be easier for us. 

Another motivation for some people may be technology, i.e. a Fitbit watch. Funny enough, but that’s how it is. Recently, Fitbit watches that monitor physical activity and the number of steps taken during the day have enjoyed great interest, for many people it is a great motivation and in fact the level of activity in such a person increases, so why not.

Other great motivators: 

• Knowing that we are doing something positive
• Weight reduction
• Improving your figure
• Better well-being
• More energy in action, work or meetings with others

Why is it worth changing your lifestyle?

There are many advantages, but I will only mention the most important ones:

– improvement of overall physical fitness

– improvement of muscle strength and motor coordination,

– positive effect on bone growth and shape,

– improved posture,

– lower risk of developing osteoporosis,

– improvement of the circulatory and respiratory system,

– reducing the risk of developing various diseases, e.g. cardiovascular diseases, type II diabetes, cancer

– improved well-being.

Many studies show that regular physical activity reduces the risk of depression and various diseases, our body becomes much more resilient, and our immune system is stronger.

Regular exercise will allow us to be more efficient in performing everyday activities, simply climbing the stairs will be easier than before, picking up an object from the floor will not be a big problem.  

These are just a few reasons why it is worth starting to live an active life. If you feel bad, everything hurts, you don’t feel like doing anything, I recommend even a short walk, and maybe with time you will be convinced to run or exercise regularly. Our everyday life is very busy and we forget about ourselves, lack of time means that we don’t even have a moment for ourselves and if we do, we choose our best buddy 'TV’. Next time choose health and start acting. Let’s promote physical activity because it is a recipe for a healthy and long life.

About the authors

Marta Stępień – fitness trainer in Southampton; currently runs group circuit classes twice a week for people who want to lose weight, but not only that. Many participants simply want to take care of their health and love that state after training when endorphins are going crazy. Many people treat training as a break from everyday life and taking care of their own health. 

Contact Marta:

Facebook: https://www.facebook.com/Getfit_stayfit_ms-268452420499731/

Or by phone – 07975652978