Category Archives: Habits and Health

New Year’s Fitness Goals – and how to stick with them

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A new year and a new you

Have you written yourself a set of fitness goals as part of your New Year’s resolutions?

If so, you might have already attended an aerobics class, signed up for a new gym membership or done your first park run.

As a rule, however, people tend to quit on these goals quicker than you might think.

According to an article in the Independent,‘quitters day’ can happen as early as the second Friday in January.

Clearly, you are not going to get the body of your dreams within a couple of weeks.

So let’s look at ways you can stick to your fitness goals this year.

New Year's Fitness Goals

New Year’s Fitness Goals

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Living well – Looking after yourself as you get older

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A time for reflection

Living well should be a top priority in our lives. We all know that.

But as we come to the end of the longest and hottest summer we can remember for many a year, it is a time to reflect.

As the evenings begin to darken, and autumn inevitably approaches, how well are we really looking after our health?

A report out this week suggests we can expect fewer years of good health as we get older. Our current lifestyles are working against us, and ‘the proportion of life spent in poor health’ has increased.

So what small measures can we take to improve the autumn of our own lives?

Living well

Living well

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New Year’s Habits – How to stick to your resolutions

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Why creating new habits is so important

New year’s habits – it’s not a phrase you usually hear.

We are all familiar with New Year’s resolutions, and as time goes by, many people just give up on them. But why? It makes perfect sense to set ourselves new standards at the start of a new year.

It’s simple, many of us learn from bitter experience that our resolve isn’t what it should be.

According to YouGov, in 2016, a third of people had ditched their resolutions by the end of January.

And only about 10% stick to their goals long term.

There are many ways to become part of the 10%, but one of the keys is to turn your resolutions into habits.

New Year's Habits

New Year’s Habits






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Cycling Injuries

By | Functional exercises, Habits and Health, Massage, Osteopathy, Pain, Recurring Injuries, Stress Relief | No Comments

Common Cycling Injuries

If you are a seasoned cyclist or just someone who just enjoys cycling to work, it doesn’t matter, there will be something of value in this blog for you.

The blog explains some of the most common muscle and joint injuries associated with cycling. Especially the type of injuries that aren’t related to crashes, collisions or falls. It will outline what to do when you have an injury, it will explain when you need to seek help, and it will help you with injury prevention.

There are potentially many different causes of injury.  It can be down to lack of experience or environmental hazards; it can also be down to rider errors, lack of self-care, overuse, or inadequate equipment.

Cycling injuries

Common Cycling Injuries

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Osteopathy, helping cyclist.

By | Functional exercises, Habits and Health, Massage, Osteopathy, Pain, Recurring Injuries, Stress Relief | No Comments

Cyclist and osteopathy

Cyclists, a lot of people use cycling as a means of exercise and not just a means of transport.

  • There are approximately 1.5 million cyclists over the age of 18 in Great Britain who cycle every day or nearly every day.
  • In 2014, 183,423 employees took part in the Government’s ‘Cycle to Work Scheme’. That was a new record.
  • According to the National Travel Survey, about 7% of the population aged 5+ cycled three or more times a week in 2016.
  • (Facts and figures from We Are Cycling UK)
  • This blog is going to discuss and address how osteopathy could help with cyclist injuries and performance. But first, let’s discuss how and why cyclists get injured:


Osteopathy Helping Cyclists

Osteopathy Helping Cyclists

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Common Shoulder Injuries

By | Functional exercises, Habits and Health, Massage, Pain, Recurring Injuries, Runner's Injuries, Sports Injuries, Stress Relief | No Comments

Shoulder Injuries

Shoulder injuries are common and mostly caused by athletic activities that involve excessive, repetitive, overhead motion, such as swimming, tennis, pitching, and weightlifting. However, they can also occur due to everyday activities such gardening and hanging curtains.

How do you know you have shoulder injuries? The most obvious sign is pain. Just like any other injury, if you are experiencing pain in shoulder you should consider the fact that you may have a shoulder injury. While pain can be a hallmark of shoulder injury, there are instances where injury is present without pain, particularly in chronic cases. Other signs and symptoms of shoulder injury include, but not limited to:

  • Stiffness. Is your shoulder stiff? Can you rotate your arm in all the normal positions?
  • Laxity. Does it feel like your shoulder could pop out or slide out of the socket?
  • Weakness. Do you lack the strength in your shoulder to carry out your daily activities?
  • Persistent tingling or numbness in your upper limb


Common Shoulder Injuries

Common Shoulder Injuries

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The importance of drinking water, keeping hydrated

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How easily we get de-hydrated

Why you should stay hydrated. In the modern world it often feels like we are dictated to by a series of priorities. Check emails, charge the phone, get out of the house to keep ahead of the rush hour crush. And of course, get the first caffeine kick of the day as early as possible.

But in the rush to get things done and get on with our day, we can very quickly become de-hydrated. And it is said that even mild dehydration can have an adverse impact on both mood and energy levels.

“Mild dehydration is about a 1.5 percent loss of body weight,” says Harris Lieberman, Ph.D., a scientist with the U.S. Army.

If you went about your day, taking time for some light exercise, without drinking water, you are likely to suffer mild dehydration.


Stay hydrated

Stay hydrated

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Good Posture at Work – Perea Clinic

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Why how you sit matters

Good posture whilst sitting down matters. It is what most of us spend more of our time doing than anything else.

Sitting in the car, sitting for meals, sitting in front of the TV and most of all; sitting at our desks.

It somehow feels so passive. As if our bodies have to do very little to remain in that state.

But if you have bad posture, your body is actually working quite hard to counteract the unnecessary strains and tensions you are putting on it.

And as a result, what should be recreational time is often blighted by fighting off neck pain, headaches, and all too commonly, lower back pain.

We take a look at how you can reduce discomfort by adopting a healthy posture at work.


good posture

Good posture


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How to train like an Olympic athlete

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Being an Olympian

At the time of writing this blog the Olympic games are just entering their second week. It is hard not to be inspired.

Whether it is because of an Olympic diver that was given a 5% chance of survival only years ago, or because of a girl from the favelas who has risen above her troubled background to win judo gold in front of her home crowd, or because of the monumental achievements of any one of a number of athletes.

Obviously, their success takes hard work, enormous self-belief and a lucky turn of the dice in terms of genetics.

But what can the average Joe learn from how elite athletes train. And how can you use this in your own life?

How Olympic athletes train

……………………How Olympic athletes train………………

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