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Getting Active around your MSK rehab

  • Physical activity has a many benefits including significantly mitigating against chronic diseases such as heart disease, type 2 diabetes and some cancers, improving mental state, mood and energy and controlling your weight 
  • Current research shows diet combined with physical activity is much more effective than diet alone for reducing fat mass 
  • The recommendations for physical activity are 150 minutes per week of moderate intensity activity per week or 75 minutes of vigorous activity a week 
  • At least 2 of these days should include strengthening activities that work all major muscle groups (legs, back, chest, shoulders, arms)
  • Having a long-term health condition or MSK condition doesn’t mean you cant exercise, We encourage getting active in conjunction to your MSK rehab to help improve your overall health, manage your weight and strengthen the muscles around your injury/disorder facilitating a more effective long term recovery.

Top tips for starting up 

  • If you are someone that finds exercise boring, start making it fun for you. You might watch your favourite tv programme whilst completing a home workout, listening to a podcast on a run or playing a social sport like tennis. 
  • If you think you are someone that doesn’t have time Start making exercise part of your normal routine. Plan ahead and schedule in a slot during your day where you can get your heart rate up and enjoy some activity 
  • Remember it doesn’t have to be 2 hours long it can be you can do short sharp an effective 20-30 minute sessions
  • Choose a time of day you have more energy if you can. First thing in the morning works for some people prior to the day to set yourself up or after work 
  • Feeling low on confidence or self-conscious about exercising is normal. Everyone starts somewhere you don’t have to jump in the deep end in the busy section of the gym, start small build your confidence at home then you can gradually start to dip your toe into other areas if you like 
  • You don’t have to do exercise alone, do things with a friend or join a club if you like the social aspect. 
  • Get invested in your movement, you can use your phone to track things like your steps and heart rate or use a pen and paper exercise log to keep track of things. 

What exercise can I do?

You might choose predominantly one type of exercise or a combination of you choose. There is no one size fits all it is very person dependent on what you enjoy, your position with your MSK rehab and your pain or what you might be restricted to.

There is always something we can do its just deciding what fits you best. 

Moderate Intensity
Vigorous Intensity
Very Vigorous Intensity
Brisk walking 
Water Aerobics 
Home workouts
Sports such as football, Tennis, rugby, hockey
Martial arts 
Mountain bike riding  
Gym Training 
Heavy weightlifting/powerlifting
Interval running 
Spinning classes 
Interval exercise