The Pillars of Health

by | Sep 4, 2021 | Mindful Movement

Exercise and The Pillars of Health

There are general principles that apply across the board for optimal health and wellbeing called the Pillars of health. I agree that a co-ordinated approach to lifestyle management is called for embracing movement, nutrition and sleep. So although there is some debate about precisely how many pillars exist, there is no doubt that regular exercise plays a huge part in a life well lived.

What exercise should we be doing?

Government guidelines state that Adults should:

  • Aim to be physically active every day. Any activity is better than none, and more is better still
  • Do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
  • Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
  • Reduce time spent sitting or lying down and break up long periods of not moving with some activity.

You can achieve your weekly activity target with:

  • Several short sessions of very vigorous intensity activity
  • A mix of moderate, vigorous and very vigorous intensity activity

You can have too much of a good thing!

On the whole I do agree with the guidelines but please note that high intensity exercise can be draining on the reserves of energy and when intense exercise is performed in the evening it can impact negatively on our ability to sleep restfully. I think we all know how it feels when we experience a restorative night’s sleep vs the tossing and turning of a restless night. So save your HIIT for the morning time. Checkout this podcast to discover more about our bodies sleep wake cycle and our health.

As a Physiotherapist I am all too aware of the risks of injury when embarking on a new programme of exercise. If high intensity activity is new to you the risk of injury is greater and so approach with caution.

Move all your Joints Everyday!

One glaring omission from these guidelines is crucial for our physical health; that is to maintain our suppleness. It Is very easy to neglect the joints and stiffness often only becomes apparent after suffering an over-stretching type injury  I heartily recommend that we should put our joints through the full available range of motion every day. Use it or lose it as the saying goes!

Mindful Movement

I designed my Mindful Movement online sessions to stretch muscles and to put your joints through their full range of movement. The combination of breath work and guided meditation will also facilitate the relaxation response reducing overall levels of stress and anxiety. A win win!

Make the pillars of health a priority today and have a go at this 30 minute taster session. I challenge you not to LOVE it!!


Disclaimer: When using this video you accept that sessions may be physically strenuous and that you voluntarily participate with the full knowledge that there is an inherent risk of personal injury or illness. Certain sessions may be unsuitable for you if you have special needs and medical, health and or fitness problems. You must ensure you are fit and well enough to participate and you will at all times be responsible for your own health, physical condition and wellbeing. If you have any concerns seek advice from a medical professional prior to starting a programme of exercises. If you experience pain or discomfort stop exercising immediately. Not suitable if you are pregnant.

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Interested to learn Pilates or Yoga?

Join Precizion for regular online Pilates and Yoga classes.  All led by Phillipa Butler, a Chartered Physiotherapist, Clinical Pilates and Women’s Health Expert. One-on-one consultations also available.

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