NHSL Musculoskeletal Health Promotion
Being physically active is important for your health and well-being.
Keeping fit and active can:
- Help to stop injuries
- Keep your muscles and bones healthy
- Help to reduce the risk of other health conditions
- Help to stay a healthy body weight
- Improve mental health and well-being.
You do not have to exercise at a gym or fitness setting. You might choose to exercise at home or at a community class. This is your personal choice.
You could try gardening or carrying your heavy shopping. Both of these can help you stay fit and active.
How much exercise should I be doing?
Adults should aim to achieve at least 150 minutes of exercise a week. This exercise should get your blood flowing. This can include walking and at least 2 strength based exercise sessions.
Try not to sit for long periods of time. Break this up with light physical exercise.
Talk to your GP if you have any concerns about your health before you start to exercise.
Where to begin
Everyone will need to start at a level that is comfortable for them. It is important to slowly build up how much exercise you do. Start with a warm up and end with stretching.
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Walking can be a good place to start
Walking at a brisk pace can be very good for your body and mind.
Joining a walking group can make things easier when you first start. Get Walking Lanarkshire have various walking groups in your local area. They also have resources that you can use.
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Home-based Exercise
Some people like to begin to exercise in the comfort of their own home. The NHS Fitness Studio has various videos and advice. These show you how to begin safely. You will not have to go to a local gym.
These videos are free and easy to access. They are made up of different types of exercises that suit everyone.
NHS Fitness Studio includes:
- Yoga
- Pilates
- Aerobics
- Stretching
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Exercise for older adults
Keeping fit and active as we get older can help your:
- Mobility
- Strength
- Balance
This can reduce your risk of falling.
There are also local fitness classes and support services.
In South Lanarkshire you can use Seniors Together.
Both North and South Lanarkshire leisure facilities have over 60’s membership packages. These are designed to support older people with exercise.
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Exercise in leisure facilities
Visit a gym or leisure centre to get started. They can give you guidance and support. They can also help you make progress with your home-based exercise.
North Lanarkshire Leisure and South Lanarkshire Leisure and Culture have easy to access facilities. They have lots of activities for people to try.
Not everyone likes to exercise on land. Some people prefer to exercise in water.
You can try:
- Swimming
- Aqua aerobics
- Gentle exercises in the shallow end of a pool
Water based exercise can be a fun way to get fit. It is also suitable for all ages and abilities.
There are also specialist health referral classes within the leisure facilities. Speak to one of your health team to access these.
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Muscle or joint aches and pains
You can still exercise if you have a muscle or joint problem. Exercise can sometimes make your symptoms better. Get specialist advice from a Health Expert before you start. This could be a Physiotherapist.
Get advice and support on the NHS Lanarkshire Physiotherapy website. Or seek a personalised digital assessment via Phio.
Here you can also find an MSK Physiotherapy self-referral form. Use this if your symptoms do not go away.
Support for other physical conditions
Many people in Lanarkshire are living with arthritis, and joint pain. VERSUS Arthritis can help with managing these conditions.
If you have a foot or ankle problem, contact NHS Lanarkshire Podiatry service.
If you have chronic or persistent pain, you can get support from:
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Maintaining a healthy body weight
There are many benefits for your body and mind that are linked to a healthier weight and being more active. It can help us to improve our mobility and have more energy. It can also help with more restful sleep and improved mood.
A healthier weight will also reduce:
- Your risk of Type II diabetes
- Your blood pressure
- Your cholesterol
This will help reduce your risk of heart disease and strokes. NHS Lanarkshire Weight Management can help support you in many ways.
The local leisure centres offer a free Weigh to go programme. This can also support you in a healthy weight loss journey.
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Healthy Sleep
Sleep is important for your overall health and well being. Good sleep is essential for your physical and mental health. It helps us to recover from and stop injuries.
Lanarkshire Mind Matters have a free Sleep advice support tool. This can help you if you are struggling with insomnia or other sleep problems.
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Smoking, Alcohol & Drugs
Smoking, alcohol and drugs can affect your physical and mental well-being. They can reduce your ability to recover from injury. It can also affect your bone health. There are various services to support you if you feel that you need help:
Mental Health
Your mental health is every bit as important as your physical health. It affects your overall well being. NHS Lanarkshire Mental Health team have lots of different resources. You can contact them if you need help.
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Your Feedback – comments, concerns and complaints
NHS Lanarkshire is committed to improving the service it provides to patients and their families. We therefore want to hear from you about your experience. If you would like to tell us about this please visit our feedback page.
