Physical activity isn’t just about fitness, weight loss or sporting performance. It’s one of the most important things we can do to support our long-term health and wellbeing. And your physiotherapist can help you make it part of everyday life.
When we think about physiotherapy, we often think about recovering from an injury, managing back or neck pain, improving mobility or getting back to the activities we enjoy.
But physiotherapy has a much bigger role to play in our health.
One of the most important things we can do for our bodies is move regularly. Physical activity helps maintain muscle strength, protect our joints, support heart health, improve bone density and contribute to better mental health. It also plays an important role in reducing the risk of chronic conditions such as cardiovascular disease and type 2 diabetes.
Yet many of us spend much of our day sitting, and fitting enough movement into an already busy lifestyle can be challenging.
New international research is reinforcing just how important it is to make physical activity a routine part of healthcare – and why your physiotherapist can be an important partner in helping you achieve this.
It’s not just about exercise – it’s about your health
The ACTIVATE consensus, an international collaboration of clinicians and researchers, has developed 19 recommendations to help health professionals assess, prescribe and promote physical activity as part of everyday clinical practice.
The recommendations reinforce an important message: physical activity should be considered as part of everyone’s health, not just those who are already active or participating in sport.
This means that when you visit your physiotherapist, the conversation shouldn’t necessarily stop at where it hurts or what injury you’re recovering from. It should also consider how much you’re moving, what activities you enjoy and how movement can support your broader health goals.
And importantly, this isn’t about being told to go to the gym or suddenly start running five kilometres.
It’s about finding achievable ways to move more, in ways that work for you.
How much physical activity do we actually need?
The World Health Organization recommends that adults aim for:
- 150–300 minutes of moderate-intensity physical activity each week, such as brisk walking, cycling or swimming; or
- 75–150 minutes of vigorous-intensity activity each week, such as running or more intensive aerobic exercise.
- Muscle-strengthening activities on at least two days each week.
It’s also important to reduce the amount of time we spend sitting and break up prolonged periods of sedentary behaviour.
These are general health recommendations, not a pass-or-fail test. You don’t need to achieve them all at once, and any movement is better than none.
If you’re currently doing very little physical activity, starting with a 10-minute walk each day is a great first step. You can gradually build up as your confidence, strength and fitness improve.
The important thing is to start somewhere.
What if you’re injured, in pain or haven’t exercised for years?
This is where physiotherapy can make a real difference.
One of the biggest barriers to physical activity is the belief that pain, injury or an existing health condition means exercise isn’t possible.
Perhaps you’ve stopped walking because of knee pain. Maybe you’ve avoided the gym because of a recurring back problem. You might be managing arthritis, recovering from surgery or simply feel that your fitness has declined over time.
It’s understandable to be cautious about movement when something hurts.
However, in many situations, the right type of movement can actually help reduce pain, improve function and build your confidence.
The key is understanding what your body needs and finding an appropriate starting point.
Your physiotherapist can help you:
- Understand which types of movement are appropriate for your condition.
- Build strength and improve mobility without unnecessarily aggravating symptoms.
- Develop a manageable exercise routine that fits into your lifestyle.
- Gradually increase activity as your capacity improves.
- Address concerns or fears that may be stopping you from moving.
- Stay active as you recover, rather than waiting until you’re completely pain-free to start moving again.
Exercise isn’t a one-size-fits-all solution. Your program should reflect your health, abilities, goals and circumstances.
Small changes can make a big difference
One of the most encouraging messages from the ACTIVATE recommendations is the importance of making physical activity achievable and sustainable.
You don’t need an expensive gym membership, specialised equipment or hours of spare time.
Often, the best place to start is by looking at opportunities to incorporate more movement into your existing routine.
Here are some simple ways to get started:
1. Walk a little more
A short walk during your lunch break, taking the dog out or walking while making a phone call all count. Start with what feels manageable and build gradually.
2. Break up your sitting time
If you spend much of your day at a desk, try standing up, stretching or walking around for a few minutes throughout the day.
3. Make strength training part of your week
Maintaining muscle strength is important at every age. Simple resistance exercises, bodyweight movements or a tailored gym program can help maintain strength, support your joints and improve everyday function.
4. Choose activities you enjoy
Walking, swimming, dancing, cycling, gardening, Pilates and recreational sport can all contribute to a more active lifestyle. You’re much more likely to stick with something you enjoy.
5. Build consistency before intensity
Rather than trying to do too much too soon, focus on establishing a regular routine. Gradually increase the duration or intensity as your body adapts.
Your physiotherapist can help you create a movement plan
An important part of the ACTIVATE consensus is that physical activity advice should be individualised, practical and relevant to each person’s circumstances.
This is particularly important if you’re managing an injury, chronic pain or an existing health condition.
At Impact Physiotherapy, we recognise that everyone’s starting point is different. Your goals might be to return to running, keep up with your children, enjoy a game of tennis, walk without pain or simply feel stronger and healthier as you get older.
Whatever your goal, having a plan that is realistic and appropriate for your body can make it easier to stay motivated and see progress.
Your physiotherapist can work with you to develop a personalised exercise program, identify potential barriers and help you build the confidence to keep moving.
And remember, you don’t have to wait until something goes wrong to seek advice.
Physiotherapy can play an important role in maintaining physical function, supporting healthy ageing and helping you stay active throughout life.
The bottom line: Keep moving
Physical activity is one of the most accessible ways to invest in your long-term health.
You don’t need to be an athlete, particularly fit or completely pain-free to benefit from moving more. You just need to find a starting point that works for you.
Whether it’s a short daily walk, building strength, returning to a favourite activity or finding ways to move more comfortably, every step counts.
Movement is medicine and your physiotherapist can help you find the right dose.
If you’re unsure where to start, or pain or injury is getting in the way of being active, the team at Impact Physiotherapy can help you develop a plan that works for you.
Book an appointment with Impact Physiotherapy and take the first step towards moving better and feeling better.