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Introduction

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Short intro of encouragement to compliment the notes above.

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First and foremost:

• You should be in good physical condition and be able to participate in the exercises.

• Discuss with your doctor that you are planning to start this functional rehabilitation programme. Follow their advice.

• Inform your next of kin that you are planning to start this programme.

• If you live with someone else, then let them know you are going to do some exercise. You could ask them to join you, or you could invite a friend. It is more fun if done with at least one other person; you can encourage and look after each other if needed.

• Have a phone very close by (ideally in your pocket) or any method of contact close to hand, especially if you are doing it alone. This is just so that you have options if you need some help at any time.

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We recommend making sure that you choose a room with no obstructions on the floor. Make sure there are not any rugs that you could trip over! If you have a pet in the house, you might feel more comfortable if they are in another room so that you do not trip over them.

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Make sure that you are dressed in comfortable clothes – nothing tight or restricting. Ensure that your trouser legs are hoisted up away from the floor so that you do not trip on the bottom. We recommend wearing trainers or shoes you feel comfortable in that fit well.

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Eat about 1-2 hours before you start so that there is time for your food to digest, but not so long that you start to get hungry. It is good to keep some water and a small snack (for example, a banana) close to hand during the exercise workout.

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There are two possible routines in which you can do the exercises. The first possible routine would be to do the entirety of the exercises three times a week. In this routine, you will be exercising three days a week and resting for four days. The alternative and the preferred routine would be to do the neck and back exercises twice a week and the Otago exercises three times a week. In this routine, you will be exercising five days a week and resting for two days.

The ideal five-day plan would be as follows:
Monday – Otago exercises
Tuesday – Neck and Back exercises
Wednesday – Otago exercises
Thursday – Rest day
Friday – Neck and Back exercises
Saturday – Otago exercises
Sunday – Rest day

You can choose either the five-day plan or the three-day plan. It is important that you choose the plan that suits you.

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Whilst it is important that you are enthusiastic and need the determination to do the exercises regularly, you should not do “too much too soon”. You should only do what you can. Doing too much may cause injury and further pain, which will discourage you from continuing to exercise. This is no good for anyone, as you will not reap the benefits that come with completing the programme.

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It is normal to feel quite tired after the exercises – you have been moving your body and getting your heart pumping after all! Take it easy. Make sure to rest. It is vital to give your body time to recover before the next exercise.

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It does not matter. The inability to adhere to an exercise schedule is very common. If you have missed a few days, a few weeks or even a few months, it does not matter. Just start the programme where you left it. If you have missed a whole year or even a few years, you can restart the entire programme once again. We all want to get better, but life gets in the way, and there are interruptions. This is completely understandable. Just restart when and where you can.

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Please note that the content of this book is for information only and is not a substitute for professional medical advice, diagnosis, or treatment. It is strongly recommended that you consult with your doctor before beginning the Free From Pain or any functional rehabilitation program. Do not start Free From Pain or any exercise program if your Doctor or other qualified health provider advises against it. You should be in good physical condition and should be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. In addition, if you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately and seek urgent medical advice. If you engage in the functional rehabilitation, you agree that you do so at your own risk and are voluntarily participating in these activities. To perform the exercise or the program in a safe way, you must make sure that the area you use is safe, flat, is clear of any obstacles, including edges of loose carpets and spacious enough for the type of activity.

Always listen to your body – you know yourself best, so trust your instincts! We are so glad to have you with us and we truly hope you enjoy the exercise guide.

The traffic light system

Think of a traffic light system. When the light is on green, you can go through the lights. If the light is on amber, you should be preparing to stop. If the light is on red, you should stop entirely. This is the same with the discomfort you may experience whilst exercising. If you are not experiencing pain or only mild discomfort, then you may continue to exercise as the light is on green. However, as soon as the discomfort increases and starts to become painful, you should prepare to stop as the light has changed to amber. It is better to stop completely at this stage than to carry on until the discomfort is severe and the light is on red. Doing so will prevent the pain cycle from kicking in. This will also allow you to carry on with the exercise programme when you have rested and are able to do so.

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The traffic light system should be used when you exercise. If you notice discomfort during exercise, stop and wait for a few minutes. Just like how the traffic light changes to green, the pain will decrease and you can start exercising again. Please do not go through the red light or break the pain barrier.

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The Size of the Problem

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In the UK, the ageing population is growing as a result of increasing life expectancy. In 1920, life expectancy for men was 55 and for women was 59. In 2019, only 100 years later, men can now expect to live till 79.9 years, while women’s life expectancy has increased to 83.6 years [1].

In line with increasing life expectancy, the number of older adults aged 65 and over who need care is also rising. In 2015, 2.2 million people over the age of 65 required care in England and Wales. This figure will increase by 25% to 2.8 million by 2025 [2].

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With these increases, more money and attention are needed to fund and manage the care and treatment of the elderly. It is therefore important that we endeavour to make later life as carefree as possible. Not only will this benefit individuals, but also society as a whole, through reducing the spending on later-life care and the strain on health services.

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The goal is to lead healthier and fruitful lives even when we age!

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References

Raleigh What is happening to life expectancy in the UK? The Kings Fund. 26 June 2020.
Guzman-Castillo M, Ahmadi-Abhari S, Bandosz P, et al. Forecasted trends in disability and life expectancy in England and Wales up to 2025: a modelling study. Lancet Public Health. 2017;2(7).

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