A 10 minute workout for chronic pain

Posted on 28 June, 2023

How did you go with HerCanberra’s Move for 10 program last week?

Did you know 53.8% of people living with chronic pain are women? That’s 1.81 million women and to top it off, 45% of people living with chronic pain also experience depression or anxiety.

We understand exercise isn’t easy for many people, often pain, mental health barriers, and chronic discomfort stops many of us from getting active and being social during the winter season (especially for those with chronic joint pain).

Here are some hacks to get you started:

1. Choose a type of exercise you enjoy.
2. Understand that some discomfort is acceptable and normal with activity.
3. Have appropriate footwear before you get started, to prevent injuries. I’d recommend going to your local Athletes Foot and get your foot analysed. Prevention is better than treatment!
4. Increase the exercise volume, before you increase the intensity.
5. Start small. A 10 minute circuit is a great starting point.
6. Flare-ups reflect a “protective strategy”—and it’s often NOT a sign of tissue damage. Reduce your activity levels, avoid excessive rest and resume manageable activity levels.

Let’s find 10 minutes of exercise today in your warm cosy lounge room. Over the next couple of months, we are going to help you through the colder months. At Her Canberra we like to make it easy for you—you can print this week’s Move for 10 program here.

1) Squat to stand to heel raise—two sets, 10 reps.

2) High plank with trunk rotation—two sets, 10 reps.

3) Bridge with toes off the floor—two set, 10 reps.

4) Triceps dips—two sets, 10 reps

5) Wall press-up—two sets, 10 reps.

If you need a modified program, let me know. It’s the simple habits that often stick. Can you find 10 minutes today?

Disclaimer

The information provided by Kirra Rankin is for educational purposes only and does not substitute for professional medical advice. Her Canberra advises our community to consult a medical professional or healthcare provider if they’re seeking more specific medical advice, diagnoses, or treatment.

Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years):

• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
• Be active on most—preferably all—days of the week.
• Each week – accumulate 2 ½ to 5 hours of moderate-intensity physical activity or 1 ¼ to 2 ½ hours of vigorous-intensity physical activity, or an equivalent combination of both moderate and vigorous activities.
• Do muscle strengthening and balance activities at least two days each week. Remember, this doesn’t mean you need to join a gym. Strengthening exercises can be bodyweight exercises, small dumbells, or Thera bands (all very accessible to anyone who is time-poor).

Love, Kirra.