HUMANS ARE DESIGNED TO MOVE

Regular movement plays an important role in general health. It supports joint and muscle function, contributes to cardiovascular fitness, and is associated with benefits for mood, energy levels, and brain health. For many people living with persistent pain, appropriately guided movement can form part of a broader management plan.

Movement is not a cure for pain, and responses vary between individuals. The type, amount, and progression of activity should be matched to your health status, symptoms, and goals.

HOW MUCH MOVEMENT IS RECOMMENDED?

The World Health Organisation (WHO) recommends at least 150 minutes of moderate physical activity per week for general health. For people living with pain or long-term conditions, starting with shorter, manageable sessions (for example, 20–30 minutes, two to three times per week) may be more appropriate.

Any increase in activity should be gradual and guided by symptoms, function, and advice from a registered healthcare professional.

HOW SHOULD YOU GET STARTED?

Evidence suggests that movement is more sustainable when it is practical, enjoyable, and suited to your lifestyle. When starting—especially if you have been inactive—it is important to:

Set small, realistic goals

Pace daily activities

Gradually increase activity over time

There is no single “right” type of movement. What matters most is finding forms of activity that are safe, tolerable, and meaningful for you.

WHAT CAN YOU DO YOURSELF?

Walking

Walking is a simple and accessible form of physical activity. It requires no special equipment and can be adapted to most fitness levels. Many people find that regular walking supports mobility and general health. Duration and frequency should be increased gradually and according to tolerance.

Dancing

Dancing is another form of movement that encourages joint mobility, coordination, and cardiovascular activity. As with all exercise, intensity and duration should be adapted to your current abilities and symptoms.

Regular movement may support confidence, function, and participation in daily life, but outcomes vary and should not be viewed as guaranteed.

NEED MORE STRUCTURE?

Some people benefit from structured movement programmes. These are designed to support physical activity in a way that is appropriate for age, health status, and individual capacity. Programmes can range from simple to more complex and may be adapted over time.