You’re with Pain Free Living hosts Bob Allen (osteopath) and Clare Elsby (therapy coach), and this week we aim to take the fear out of exercise.

If that word makes you roll your eyes or groan, you’re not alone! In this episode, you’ll find out why movement, whatever shape it takes, is one of the best medicines around.

Clare explains how even gentle activity can boost your mood, reduce stress, and help you sleep better. Bob shares why our joints actually need movement, producing their own version of “WD-40” to stay flexible.

Together, we look at what happens when you stop moving, why a little is better than nothing, and how ageing doesn’t have to mean slowing down.

You’ll also hear why the World Health Organisation's “150 minutes exercise a week” isn’t a magic rule and small, regular bursts of movement can still make a huge difference. Bob talks about the simple balance and strength routines he’s seen transform the health and confidence in older adults’, while Clare explores how group exercise builds connection, motivation, and self-esteem.

Don’t worry if you’re starting from zero as awareness really is the first step. Your body and brain are designed to move, and it’s never too late to start.

5 Key Takeaways

• Forget the stopwatch — every bit of movement counts.
• Exercise boosts mood, sleep, and focus through natural feel-good chemicals.
• Movement keeps joints lubricated and muscles strong — use it or lose it!
• Being active with others builds confidence and connection.
• It’s never too late — even small steps can make a big difference.

You can find out about your Autonomic nervous system here https://youtu.be/WUesY4Zx6oM

This newsletter covers all you need to know about sleep including REM sleep https://mailchi.mp/e84e2081df34/hey-show-that-you-care-6226393

If you are not sure what BDNF is and it's effect on the brain this podcast will help https://www.youtube.com/watch?v=FmRaS3O1v2U&t=10s

You will find a good explanation of the Otago exercise program here https://www.physio-pedia.com/Otago_Exercise_Programme

Find out more about us and stay connected

😎 Learn more about Bob’s story https://bit.ly/BobsOsteoStory

🤩 Find out more about Clare’s work https://www.clareelsby.com/

📰 Sign up for our Pain Free Living newsletter https://bit.ly/PFL_newsletter_signup

🎙️ Connect with us on socials & podcast platforms https://linktr.ee/Painfreeliving