Movement and Exercise

All truly great thoughts are conceived while walking.

- Friedrich Nietzsche -

Keep moving


I’ve never been fond of the gym – ever since I was bullied in senior school by my sadistic Phys Ed teacher. Team sports did nothing for me, I was forced to play football, and derided for expressing an interest in Rugby. In the end I was drawn more to tennis and swimming.


Living in Spain, I swam a lot, in the sea and in pools. When I lived in Germany, for a while I took to ski-ing and tobogganing. So ya boo sucks to all doctors who try to tell me I am sport averse.


I have now found the benefits of resistance bands with which you can do just about any type of strength

training exercise - chest presses, rows, shoulder presses, tricep extensions, bicep curls and even squats and

pushups. They're inexpensive, - £10 to £20 - easy to store and easy to pack and take on holiday or travel.


Resistance bands         Checkout this excellent page from Dr   

Movement Mate

Sometimes we need some help and support in remaining physically active.

If we can, we could find an exercise buddy - someone we can go to the gym with, or go to the dancing club, or whatever our passion is.

There are also services provided up and down the country.

In my own area, as an example, we have Active Forth.  Find out what’s available in your area. Your local library, health and recreation centre, or GP Practice could be a good place to start to become more informed.


Get Active! What is Active Forth?

Active Forth is a physical activity referral scheme for Falkirk District. It is a scheme where your GP, physiotherapist, rehabilitation specialist or other medical professional can refer you to take part in a tailored physical activity programme for 12 weeks. You can also self refer - as I have done to their Aqua-Fit sessions.

Ask you GP - does something similar exist in your area.

Who can be referred?

Active Forth is for anyone with any of the following conditions, though if you have a condition not listed, it’s worth enquiring.

  • Arthritis

  • Chronic Back Pain

  • Chronic Fatigue Syndrome

  • Coronary Heart Disease (or risk of)

  • Diabetes

  • Epilepsy

  • Falls prevention

  • High Blood Pressure - Stage 3

  • Injury/surgical rehabilitation

  • Motor Disease

  • Serious Respiratory disorder

  • Spondylosis

  • Stroke



Active Forth

Do you wish you had more energy?


Well, you can and you can be in greater control of your health.

Donna Eden, a pioneer in the field of energy medicine, shows you how to work with your body's energy to create physical, psychological and spiritual health and wellbeing.  For example, through the exercises you can follow through below, you can discover how to:

  • Use simple techniques (see video below)

  • Have more energy and vitality 

  • Overcome tiredness and lethargy

  • Cure common complaints

  • Prevent disease

  • Heal your mind, body and soul

Qi Gong (pronounced Chee Kung)

Qi Gong is a very simple form of Chinese exercise with numerous health benefits.

Find here a selection of short free Qi Gong videos with Cheyne Towers featuring both seated and standing exercises. 

Below is ten minute daily Qi Gong standing routine you  can follow along to with Jeffrey Chand.


5 Minute Daily Energy Routine

In her Little Book of Energy Medicine, Donna Eden provides simple, easy exercises  to enhance the balance, flow and harmony of your body's energy system. This is a practical handbook based on Donna's 35 years of experience teaching thousands of people natural techniques to instantly feel rejuvenated, happier, more alert and less anxious.

The exercises can be done at a moment's notice and are suitable for all ages. Put an end to stress, fatigue, mood swings, worry and anxiety, and start the day feeling greater joy and vitality.

Types of activity for health and well-being

There are many ways to keep fit and healthy.

You may wish first to consider whether you want exercises and movement for





and to be  primarily standing or sitting depending on your capabilities.

Aqua aerobics







Green Gym    see here for ideas



Nordic walking

Park trails


Power walking

Press ups

Qi Gong

Rebounding (trampolining)

Resistance band




Stair climbing (instead of the lift)


Tai Chi



Check this out


Inexpensive ways for

students to get

fit and healthy.

Benefits of regular exercise and movement

According to the NHS website, it's medically proven that people who do regular physical activity have:

  • up to a 35% lower risk of coronary heart disease and stroke

  • up to a 50% lower risk of type 2 diabetes

  • up to a 50% lower risk of colon cancer

  • up to a 20% lower risk of breast cancer

  • a 30% lower risk of early death

  • up to an 83% lower risk of osteoarthritis

  • up to a 68% lower risk of hip fracture

  • a 30% lower risk of falls (among older adults)

  • up to a 30% lower risk of depression

  • up to a 30% lower risk of dementia

Regular exercise  ... key to a healthy life.


Not only does regular exercise help you manage your weight and reduce your risk of developing diseases, eg diabetes,  it can help prevent and treat mental health problems such as depression, it can boost your wellbeing and mood, and is a great way to unwind from the stresses of life

Rebounding ... one of the most beneficial activities around for health, vitality, energy and a feeling of well-being.

Click here for 42 ways the body beneficially responds to regular rebounding.

A Note To Our National Health Service


Many are the times, in recent years, when a doctor has said to me, you must lose weight.

I try - eat smaller portions, have a low carb high fat diet (to avoid sugar - crucial to the control of diabetes type 2.)


Given I have problems losing weight in these later years, no doctor has ever

asked why I find it difficult to lose weight, When I have tried to discuss the

issue I get the thrown out mantra of, “Eat less, exercise more.”  Whenever I

hear this, I just know the doctor is ill-informed, or doesn’t care. Assumptions

I know.

I intuit a problem with metabolic syndrome, insulin resistance, Fibromyalgia,

and thyroid issues – but the NHS does not offer exploration of such issues.

At least – not in my case.


But this “Eat Less, Exercise More” has been so disproven over the years, and it is

not as simple as they would have us believe.


I have two issues with this approach in the present paradigm. This mantra does

not help the patient. Support is needed, at the very least, pointing the patient in

the right direction is essential.


Imagine – if, instead if printing out a prescription for some drug, a doctor

actually printed out one sheet which gave details of local facilities for (a) weight

issues -eg Slimming World, Weight Watchers and (b) included local classes /

sessions for getting and keeping fit, details of the local leisure complexes and

sessions such as aqua aerobics? Would that not be more helpful?


No doctor, the ones who have said, “You got to lose weight” has helped me

to do so.


No doctor has ever mentioned the local facilities I eventually found to be available – facilities for exercise, weight loss, activity classes, aquafit classes


In a holistic medical health care paradigm, even a general practice centre or clinic could have a noticeboard with local details. Better still, a GP service that could print these out for the patient.

It is not good enough for a GP to say, "Eat less, exercise more." They need to help the patient to do so. If they cannot do this, then let's bring in health coaches.

NHS -let's create health not just treat symptoms.

The reasons why I find it difficult to lose weight


I find it difficult to walk – little walking means lack of exercise. Diabetic neuropathy on the soles of the feet often mean that after ten minutes, the pains on my soles are such that I have to cease walking. Swimming is fine.

Diabetic medicines (eg metformin, insulin) – are renowned for making the patient put on weight

I have constant pain – legs, hips, arms etc. – if I try to walk, the pain, after ten minutes, means it is difficult to do so.


All the NHS can offer is pain relief medication – which has never worked. This is not surprising as they have never asked about the cause, they treat the pain.

I eat a healthy diet – low carb, high fat, modest portions, only two meals per day, and engage in intermittent fasting.

What else is wrong?

GPs will not discuss the issue. They are not even trained in nutrition and exercise.