Remember to stay aligned with your osteopath’s advice—don’t push into pain, and ask if you’re unsure.

Your 7-Day Plan

• Day 1: Go for a 20-minute brisk walk—just enough that you can’t hold a conversation. Listen to music, walk with a buddy or your dog, and share a smile.
• Day 2: Repeat Day 1 and add a healthy meal. Try poached eggs with spinach and avocado—yum!
• Day 3: Repeat Day 2 and include light resistance moves like push-ups, triceps dips, planks, squats, and lunges.
• Day 4: Repeat Day 2, then add a mood lift—send a funny meme or message to inspire someone else.
• Day 5: Take a 30-minute walk and eat a colourful, protein-packed lunch—think meat and salad.
• Day 6: Repeat Day 3 and enjoy healthy snacks—apples, nuts, carrot or celery sticks are great options.
• Day 7: Combine all previous steps: walk, healthy breakfast, snacks, balanced lunch, hydrate, and finish with raw or steamed veggies. Keep repeating Day 7 for the next week—you’ll feel energised, positive, and motivated!

Keep the Momentum Going

Set a goal linked to a treat—like a new top, activewear, or fitness tracker to reward your progress in 4–6 weeks.

Need extra ways to stay active? Check out our tips for home workouts or add mindful movement with yoga and Pilates.

Look after yourselves,

Evan