Welcome to the latest Pain Free Living podcast with your hosts Bob Allen (osteopath) and Clare Elsby (therapy coach).

This episode is part 2 of 3, where we provide a breakdown on how we see exercise or as we like to call it, movement medicine. Here you’ll find out how to turn movement into a habit you actually enjoy — no gym guilt, no “beast mode.”

We start with a look at NEAT (non-exercise activity thermogenesis) where everyday movement quietly adds up to improving your health. Activities like walking to the shops, housework, and gardening all count, so don’t worry if you are allergic to “exercise”; awareness is the first step, and movement in any form still counts.

We then explore cardio which can vary from brisk walks and running to racket and team sports also taking a look at very competitive formats like CrossFit & Hyrox, which are designed to push people to their limits. Nothing wrong with that but it's really important that participants prioritise excellent technique as well as their recovery after training.

Clare opens up about the aesthetics culture and why chasing the Love Island/ fitfluencer “look” can backfire for your mental health, while Bob separates body-building symmetry for show from fitness for life.

You’ll also hear how mind–body options like yoga, Pilates, tai chi and dance involve syncing breath, balance and focus to lower stress and improve coordination.

Finally, we dive into functional strength, looking at the benefits of exercises like squats, step-ups, carries, and overhead press training that map directly to real life where you are carrying shopping, using stairs, getting down to the floor, and back up. For women in midlife (and men too), strength work helps protect bone and muscle so you can keep doing what you love regardless of how old you are.

The Bottom line: pick an activity you enjoy and regardless of how (un)fit you are, start small, build from there, and be consistent.

Remember: Exercise is movement medicine and the best form of exercise is the one that you actually do.

More information

You can find out more about NEAT in this episode of our podcast: https://youtu.be/fpv3dqWOgUY

If you want to find a sport that you like but have no idea where to start, this quiz is for you: https://www.bbc.co.uk/news/uk-28062001

5 Key Takeaways

• NEAT matters: doing a bit more than your usual daily movement will support your health and energy.
• Cardio: brisk walking, cycling, running, racket and team sports like football all count.
• Mind–body for calm: yoga/tai chi/Pilates/dance will boost your balance and mood.
• Train for life: functional strength helps to make your everyday tasks easier.
• Ageing well: strength training supports bone, muscle and confidence.

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

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

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