How activity and exercise improves your health

Child running around a wet play area

For years we have been told that exercise is good for us. Now the evidence is becoming indisputable.  Being inactive is as bad as smoking or drinking too much alcohol. It could even be more serious than that.

Over the years I’ve found so much information I didn’t know what to do with it. I mainly shared it through my original blog or kept it private hoping to share it when I found the right approach. For many of these articles I’ve now been waiting years which just isn’t helping anyone.

I recently realised my blogs are the perfect medium on which to share because I’m most interested in the discussions and debate around this topic. I don’t feel I have the answers, I share because I’m interested in learning and using what I learn to help me on my journey through life.

I have now started to organise all I have found and it’s re invigorating my dreams because the message really is about living your life. The act of living itself is what we must do. Moving is living. Activity to me isn’t just physical it is mental and emotional. Thinking about things makes your brain active, experiencing emotions involves both your brain and your body.

For now most information will be about physical activity because that is what is most available. Though I am looking for and finding interesting articles in all three areas. Over time this and all the other posts will grow as I continue this life journey.


For now I’m creating a series of articles covering the various topics related to activity and health. So far I have published:

Key articles

Activity is so useful throughout life that I’ve also compiled a list of the main articles worth reading to build your general knowledge.

Useful Reading

Here is more useful information

Finding a good online physiotherapist

On quest I have had over the years is to find online physiotherapy centres. You would think that there is someone who is doing for physiotherapy what essential tennis and other sites do for tennis. You email photos and videos. and get analysis either from experts or a community.

Seems like a no brainer in this day and age doesn’t it. Well that hasn’t been my experience. So I thought I should share the problem and see if anyone can solve it for me.

What I am looking for is a site

  • with high quality information on a wide range of sporting injuries and treatments. 
  • Preferably with video instruction as well
  • a facility to ask specific questions for a small fee and upload details like photos and videos for analysis
  • designed to improve my knowledge of my own body. Not hiding the details but slowly building my understanding of myself.
  • helping me fit the way I live with the way I move

It’s a specific set of requirements and nothing has really fit the bill so far. So if you have a recommendation then please post a comment.

Research so far

I had a quick search a while back and found these results but haven’t had the time to follow them up. I share mainly to show market as I saw it. I would like to know if anyone has experience with any of these sites and companies and what they thought of them. With the tennis sites I’ve had very good experiences over time because they made it easy to gain this experience without much expense or effort from me. I don’t see this approach in online physio world. You must pay first before you find out. That puts me off. 
The details I’ve recorded vary according to what I found on the site. I was searching for advice about my ankle injury. I can see I learnt something from these sites. Hopefully they do what I ask it just wasn’t obvious. If this helps you and you can enlighten me further thats great.

Physios-online: ankle sprain

  • £100 initial consultation. 
  • Then an app. 
  • An Australian company.


  • A large proportion of injuries do not need hands-on physio treatment. 
  • £28, 
  • clunky web site. 
  • UK based. 
  • Not sure if there’s an app. 

Ankle exercises

For the inclusive package of £28, you receive a personalised injury self management programme comprising exercises and expert advice from your chosen physio.

Included in this price is a follow up assessment, which you can choose to take at any time within 3 months folllowing the initial assessment.

Physio Directory:

  • Searchable List of practitioners.

Physio Bob

  • Physio forum. Topics include; patient Q&A,
  • Useful place for research and questions.

Physio Adviser

aska physio

Make christmas work for you!!!

So the festival is upon us. How much fun we will have. What I like to do is make the fun work for me, making me healthier not heavier. It took a long time to learn but now it has just become part of the normal day.

I’m no expert I just do it for fun. I’ve learnt most things for other people. It’s always amazing how many fun ideas you can learn. So I just thought I would pay it forward, share some simple tips, see if they help anyone.

Quality over quantity

Since there is so much food around I often start getting picky. Most of the year I’m a gannet. That’s still true at christmas but I get a lot more tactical. I could just eat a lot. That’s easy to do but I have learnt that when I eat a lot then I don’t really appreciate the actual food as it goes down. I don’t really enjoy the process.

If I am going to get fatter that’s fine I know plenty about losing it later on but I’d rather enjoy the process. Be able to look at each extra inch and remember the fun it represents. My answer is to make each mouthful special. Sometimes by choosing the most expensive or indulgent food but most often its about keeping things interesting and responding to the spur of the moment and embracing variety.

This is the theme running through these tips. Being healthy should be fun. This is how I make it so.


This time of year there are so many different types of food around I play with combining them it is much more fun to eat the same food in different ways. A simple example is mince pies. I love them but having three in a row is enough. I lose the taste for them. But if I vary what I have with them then each time its a different taste and exciting and interesting again. So I have one pie with cream, the other creme fraiche, the next yoghurt, then custard. I might add herbs and spices as well like mint or cinnamon and finally I might even pair it simply with a little fruit like a satsuma or apple.

It totally depends how I feel but each time I can match the food with my mood.  Making a simple pie into something wholly indulgent or light and satisfying or whatever I really feel like. Finding food combinations is easy. I just experiment, google and try all sorts of ideas from the cooking books and sites out there. It’s work but it’s fun too once you get the hang of it.

There are lots of ideas out there. for a little inspiration here are some recipes to give you ideas. don’t get hung up on the whole recipe, the concept what makes it fun is what is important


I wasn’t raised to combine fruit with meat. The one exception was apple sauce for lamb but I’ve noticed more and more cultures happily mix the two. This is a great option because you can mix the indulgence of the meat with the fruit making the whole essentially lighter and better for you. At the same time the flavour combinations can be quite simply divine. So you can focus on taste and quality while reducing your calories so it’s a win win situation. 
Obvious combinations are pork and either orange or apple along with duck and orange but as I investigated I found a lot more combinations are used. I’ve seen banana, obviously pineapple works with ham or cheese, in fact cheese is perfect with fruit, I mentioned mince pies before and I find it cuts through lots of indulgent desserts. There is also fish. Lemon and orange can work with various seafood. 
The point being that these are natural culinary combinations which really bring out the flavours of food. The fruit juices are great on their own with food or as part of sauces like gravies, custards or creams. Once I got thinking of this I started having loads of fun.


Rather than eat all the time I start to pace myself. I might skip breakfast or lunch. Not something I normally do christmas is the peak of the food year. So now it makes the most sense. Since I often eat double in one meal I then miss the next to balance it out. It’s always a personal decision. I just find that I feel much less bloated. I’m ready for each meal instead of full before I even start. 
I judge when to skip a meal often when I start to feel the fat running through my veins. Everything starts to feel slow.It’s been a while so I forget the exact feeling but I can tell my body has fed so well that it doesn’t need any food for a while. 
There you have it. I haven’t shared everything. There hasn’t been time. Like I say I’ve learnt it all from others who were having fun. I hope it helps you get even more out of christmas too.