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What is something we could do every day to reduce the need to see the physio?

Walking is a simple, free, and effective method that is often overlooked. 

The world health organisations (WHO) physical activity guidelines for 18-64-year-olds are the following:

  • At least 150-300 minutes of moderate-intensity aerobic physical activity

  • Or at least 75-150 minutes of vigorous-intensity aerobic physical activity. 

For the first recommendation that would be five 30-minute leisurely walks per week. Now that may seem daunting to achieve all at once especially if you aren’t used to walking, but starting with one walk per week is a good starting point. Once you walk once per week consistently you can slowly progress to 2 walks per week and so forth till you get to 5. Now behaviour change is no easy feat! On average it takes 66 days to form a habit, so starting off small is a good first step (no pun intended). 

The potential benefits of regular walking: 

  • Reduced blood pressure

  • Reduce the risk of heart attacks and strokes 

  • Reduced risk of cancer

  • Improved fitness

  • Improved bone health

  • Improved sleep quality 

  • Reduced risk of falls 

  • Improved mental health (reduced anxiety and depression) 

Regular walking has many benefits and one not the list is more time outdoors and with family and friends. 

If you are struggling with any pain during your walk, make sure you have this seen by someone. We are here to help! Call 07 576 1860 or email



  1. Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European journal of social psychology, 40(6), 998-1009.

  2. Physical activity. (2020, November 26). Www.Who.Int.