World Health Organisation’s Isolation Health Guide

The World Health Organisation (WHO) has recently released a recommendation for the minimum amount of exercise we should all be undertaking whilst we quarantine or work from home! 

WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both in order to remain healthy.


  • Take short active breaks during the day. Short bouts of physical activity add up to the weekly recommendations. You can combine regular exercise with dancing, playing with children and chores such as cleaning to stay active at home.
  • Follow an online exercise class. Take advantage of the wealth of online exercise classes. Many of these are free and can be found on YouTube.
  • Walk. Even in small spaces, walking around or walking on the spot, can help you remain active. If you have a call, stand or walk around your home while you speak, instead of sitting down.
  • Stand up. Reduce your sedentary time by standing up whenever possible. Ideally, aim to interrupt sitting and reclining time every 30 minutes.
  • Relax. Meditation and deep breaths can help you remain calm.
Following these tips each week will help to ensure that your physical and mental wellbeing is looked after while we spend all this extra time indoors.
Pain Relief Tips and Exercises
Dom Mckay shows us how chin tucks can assist with neck pain relief. Strengthen your deep cervical flexors and fix your forward head posture.

Your posture is the foundation for every movement your body makes and can determine how well your body adapts to the stresses on it. Murat Dalkilinç gives the pros of good posture in this – to the point, four-minute video.



We would also recommend that you take a look back at some of our previous blogs! This week we refresh our minds about why it is so important to have good posture

Good posture allows for even distribution across our body so that no one point is overstressed. Having good posture can provide you with higher energy levels, confidence and support for chronic back pain conditions.

Simply Click HERE Or The Image Above To Get Started


The facility is clean and tidy and the staff are very professional and give great treatment and advice. Anyone struggling with muscle tightness should get in contact.