Welcome back to the Pain Free Living podcast and this is another episode retrieved from the archives featuring my ever-curious question-asker and co-host Louise Gordon, before she moved on to focus on becoming an even more brilliant change coach.

In this one, we’re diving into exercise which is a topic that’s often misunderstood, over-complicated, or seen as out of reach for many of you.

You’ll find out why exercise isn’t just for gym-goers or fitness fanatics, and why you don’t need a six-pack or expensive gym membership to reap life-changing benefits. Whether you're in your 30s, 60s, or even 90s there’s always a starting point that will work for you.

We unpack the NHS and WHO guidelines (150 minutes moderate or 75 minutes vigorous activity weekly, plus 2 strength sessions), but don’t worry, Bob breaks this down into what’s realistic, sustainable, and suitable for your lifestyle.

From joint lubrication (yes, your body really does have its own WD40) to the mental and emotional boost of moving regularly, this episode is all about meeting you where you are — and helping you get fitter and healthier, pain-free.

If you’ve ever said “I just don’t have time”… we hear you. Bob shares tips on habit-stacking, building movement into daily routines, and why even “a walk around the block” can be powerful medicine.

🔑 5 Key Takeaways

• Exercise is dose-dependent and even small amounts can make a difference. You don’t need perfection to see benefits.
• It’s not about the gym. You can improve strength, mobility, and heart health at home or outdoors.
• Your joints want (and need) to move. Movement stimulates the production of synovial fluid, which helps keep joints healthy and pain-free.
• Adaptation is key. The best exercise is the one that you do! (making sure it suits your age, ability, and is something you enjoy 😁💪🏽)
• You're never too old to exercise. Bob’s worked with people in their 90s and seen huge improvements with simple, tailored movement.

💡 Curious about Otago, the evidence-based strength and balance program for older adults? You can find out more here https://www.physio-pedia.com/Otago_Exercise_Programme

💡Here are those WHO guidelines https://www.who.int/publications/i/item/9789240015128

👉 Learn more about Bob and his osteopathy journey: https://bit.ly/BobsOsteoStory

👉 Discover how Louise makes the complex simple: https://bit.ly/LouiseGordon

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📱 Follow Bob on socials: https://linktr.ee/Painfreeliving

We’re here every week to help you live — and move — pain free!