For Healthcare Professionals Where to Buy Why take 2 to move? The human body has over 600 awe-inspiring muscles – we’re clearly designed to move¹⁺². But it can be a challenge to remember to move regularly³. The average person sits for 9 hours a day. DID YOU KNOW? 87% of people suffer from joint pain⁸. Yet, only 18% of pain sufferers think of using movement to manage their pain⁹. Take breaks from sitting Long periods of sitting can contribute to many ailments including joint and back pain. Frequently getting up to do a quick 2-minute walk, stretch or boogie can get you closer to your recommended 30 minutes activity a day, resulting in improved physical health*⁶. Pain relief Regular movement has been proven to help many ailments including reducing the risk of joint and muscle pain by 25%¹. Remembering to give your body a little movement break is key to looking after yourself. Getting Moving Throughout your day, look for any opportunity to break up the time you spend sitting⁵. Do anything, walk while the kettle boils or have a little dance when no one’s watching. It all helps. It’s best to do this every 30 minutes, but don’t worry if you can’t¹. Just do what you can³. A little movement can make a big difference⁵. Myths of movement I’m quite an active person and I exercise, so I’m not at risk. While you may be active, you may also spend more time sitting than you realise⁶. Long periods of sitting at work, at home can put you at risk. Research has shown how often you move is just as important as exercising regularly⁷. I must do 2 hours of exercise weekly to get the benefits. I work in an office and take a break every couple of hours; that’s enough. I’ve got osteoarthritis, so I can’t do the recommended exercise. Exercise causes injuries. I can’t afford to exercise – the gym fee is too expensive. I’m too old to worry about exercise. I suffer from joint pain so shouldn’t move. I don’t have time to exercise. Make movement a habit Moving regularly is a habit, and forming a new habit isn’t easy. Behavioural scientist B.J Fogg of Stanford University suggests that there are three key components to making it work for you: triggers, ability and motivation⁷. Triggers: Anything could be your trigger to move, every time you look at your watch, whenever you finish a task or at the end of an episode when you’re watching TV. Think about the times you find yourself sitting for long periods and come up with a trigger to help you break it up. Ability: Secondly, you must have the ability to do the new habit, in this case you need to be able to move for 2 minutes. It might sound easy for some, but if you’re in pain it can become a challenge. Our product range is here to help you get moving again. Motivation: Finally, you need the motivation to keep doing it. No matter who we are, we all struggle to find the right motivation to get moving. So when it’s time to move, try listening to some motivational music. ‘Get me moving’ personalized tips Which of these best describes you? I sit for most of the day at work and at home (Under 45 minutes activity a week) I take breaks from sitting and try to walk when I can, but I could do more (Between 45 and 150 minutes activity a week) I consider myself quite active, I exercise a couple of times a week (Between 150 and 300 minutes activity a week) I’m very active, I exercise 3 to 5 times a week (over 300 minutes activity a week) Music makes you move Find out the science of why you can’t help but dance to certain songs and get all your musical motivation from this playlist. FIND OUT Exercises to do at Home No gym? No problem. Learn which exercises to do at home for a full body workout - no equipment necessary. Rediscover the joy of movement with Voltarol. FIND OUT Yoga Poses for Backache Suffering from back pain? Learn more about the benefits of yoga for back pain with Voltarol. Discover some basic yoga poses for back pain you can try at home. FIND OUT References ¹ Start active, stay active. Department of Health. https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/216370/dh_128210.pdf, accessed 12 April 2018 ² Healthy muscles matter. Nih. https://www.niams.nih.gov/health-topics/kids/healthy-muscles, accessed 12 April 2018 ³ Raichlen Da Et Al. Physical activity patterns and biomarkers of cardiovascular disease risk in hunter‐gatherers. Am J Hum Biol 2017; 29(2) https://onlinelibrary.wiley.com/doi/10.1002/ajhb.22919. doi: 10.1002/ajhb.22919. ⁴ Diaz Km Et Al. Patterns of sedentary behaviour in us middle-age and older adults: The regards study. Med Sci Sports Exerc 2016; 48(3):430-8. https://pdfs.semanticscholar.org/c144/ecd754e7a3fd327792225997c0fbe49dd6fa.pdf. doi: 10.1249/MSS.0000000000000792. ⁵ Active for later life. British Heart Foundation. www.laterlifetraining.co.uk/wp-content/uploads/2017/08/BHFAFLLPDFSec1.pdf, accessed 12 April 2018 ⁶ Start active, stay active. Department of Health. https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data /file/216370/dh_128210.pdf, accessed 12 April 2018 ⁷ Don’t just sit there! National Institutes of Health. https://newsinhealth.nih.gov/2012/12/dont- just-sit-there, accessed 12 April 2018 ⁸ BJ Fogg’s Behaviour Model http://www.behaviormodel.org/ ⁹ Global pain index 2018 (p11, 2018 GPI) ¹⁰ Myths about physical activity. World Health Organization (Who). www.who.int/dietphysicalactivity/factsheet_myths/en/, accessed 12 April 2018 In pain? All you need to know about pain relief Here we explain how different types of pain relief products work, to help you choose the best one for your pain. Pains & Treatments Find out how you should treat your specific type of pain… What is inflammation? Learn all about the processes that cause inflammation, why it happens and how it can make our bodies feel. *GSK Global Pain Index Research 2014, report, p.40 Privacy Policy Terms of Use Cookie Policy Site Map Contact Us Voltarol Back and Muscle Pain Relief 1.16% Gel, Voltarol Osteoarthritis Joint Pain Relief 1.16% Gel (for non-serious arthritic conditions), Voltarol Joint Pain Relief 2.32% Gel and Voltarol 12 Hour Joint Pain Relief 2.32% Gel contain diclofenac diethylammonium, and can be used for muscular / joint pain relief. Do not use on children under 14 years. Always read the label. Voltarol 140 mg Medicated Plaster for relief of pain and inflammation contains diclofenac sodium. Always read the label. Do not use on children under 16 years. ©2021 GlaxoSmithKline Consumer Healthcare This website is intended for United Kingdom residents only. Trade marks are owned by or licensed to the GSK group of companies. 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