A three-step strategy to build a pain-free body

Our fitness expert Ollie Thompson has more great advice for you.

A central focus of my work with my personal training clients in midlife is helping them build a resilient, pain-free body that lasts. My goal is to keep them strong, mobile, and moving well, so they can continue enjoying the activities they love without pain or frailty.

These three steps are the foundation for maintaining a pain-free, healthy lifestyle throughout midlife and beyond.

1. Movement Is Medicine

Our bodies are designed for movement, yet modern lifestyles often force us into prolonged periods of inactivity. When we spend our days sitting at a desk, driving, and then lounging on the sofa, our bodies gradually adapt to these static positions. Over time, this lack of varied movement leads to reduced hip mobility, joint stiffness, and can result in discomfort or pain, particularly in the legs, lower back and shoulders.

While interventions like mobilisations, strength exercises, foam rolling, and breath work are effective in restoring movement and addressing tissue tightness, they are most effective when combined with an overall increase in daily movement. The key to counteracting the effects of extended sitting isn't just occasional exercise, but a consistent effort to incorporate movement throughout the day.

Here are some practical daily strategies:

Regularly change positions and take breaks to move: Aim for at least 5 minutes of movement every 30 minutes of sitting.

Incorporate a variety of movements during these breaks: Explore different positions - stretch, lunge, bend side to side, climb stairs, or reach overhead.

Stand and walk more: Whenever possible, take calls or attend meetings while on your feet. If you can step outside, even better.

Remember, our bodies thrive on movement, not prolonged stillness. By making movement breaks a non-negotiable part of your daily routine, you can prevent the aches, stiffness, and potential movement issues that come from being sedentary for too long.

For more specific strategies for reducing muscle stiffness and alleviating aches check out some of the articles and content on my website and social media channels.

2. How you exercise

When it comes to exercise, a balanced approach is crucial for maintaining overall function and staying pain-free. Too often, people go to the gym and only focus on the more visible muscle groups like the chest, arms, and quads, while neglecting more important areas such as the back, hamstrings, and core. This imbalance can lead to muscular imbalance, poor posture, and, over time can significantly contribute to aches and pains.

Incorporating exercises that target often overlooked areas like the posterior chain - essentially the muscles on the back of the body - is crucial. These muscles play a vital role in supporting your spine, stabilising your pelvis, and ensuring proper movement patterns. By including exercises that strengthen these muscles, you create a more balanced body that is less prone to dysfunction.

Equally important is the need to train your body through all planes of motion - forward and backward, side to side, and rotationally. Everyday life typically confines us to limited movements, often in front and back. This lack of varied movement can reduce mobility. Incorporating exercises like lateral lunges, rotations, and side planks challenge your body to move in ways that daily habits often do not.

3. The lifestyle elements

Building a pain-free body isn’t just about exercise - it also involves paying attention to numerous non-physical factors that significantly impact your overall well-being. Areas such as sleep, nutrition, hydration, caffeine, and stress management all play crucial roles in maintaining a body that moves freely and without discomfort.

Sleep is your body's time to recover and repair. Aim for 7-9 hours of quality sleep each night to sufficiently recover both body and mind.

Nutrition provides the building blocks for muscle repair and overall health. A balanced diet rich in whole foods, including lean proteins, healthy fats, plenty of fibre and a variety of fruits and vegetables, ensures that your body has the nutrients it needs to function optimally.

Hydration is essential for maintaining joint health and muscle function. Dehydration can lead to muscle cramps and joint pain, so it’s important to drink enough water throughout the day, especially during and after exercise.

Caffeine can be both helpful and harmful. While moderate consumption can enhance focus and performance, excessive intake can interfere with sleep and increase anxiety, which may contribute to muscle tension and pain. Keep caffeine consumption balanced, and try to avoid it after mid afternoon.

Finally, stress management is critical. Chronic stress can lead to muscle tension, poor posture, and even chronic pain. Incorporating stress-reducing practices such as gentle movement like yoga can help to ease tension and keep your body feeling its best.

There you have it - by focusing on all three of these components, you’ll not only enhance your overall long-term health, but you’ll also feel great and move well along the way. If you have any questions or need more personalised support with your health and fitness, feel free to reach out. Contact details are provided below.

Ollie specialises in helping career-focused professionals get into great shape, build long-term health and perform better in their work. Ollie works across Cambridge and London and offers both in-person and virtual personal training. Visit welltolead.com and follow Ollie on Instagram @olliethompsonhealth for more.