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The Introduction to Exercise Class aims to help you get used to doing some new movements with your body and show you how to improve your joint movement, muscle power, flexibility and balance.

These classes are aimed at getting you moving again and thinking about what sort of exercises you might enjoy in the future, to keep your body working as well as it can. Having looked at the difficulties and / or pain you are experiencing, we are offering you this as the best and quickest way to improve the way you are feeling.

What to expect

This is a physical, progressive exercise rehabilitation group. The group usually consists of up to 12 people, who are at varying stages of recovery for a variety of problems. The therapist will confirm some details with you at the start of the class and provide you with information on what to expect. You will be monitored and guided through the exercises and with time you will become familiar and more confident. We would like you to attend 4 regular sessions and it is important to practice these exercises at home in between sessions and once your treatment has finished.

What will I need?

  • Wear loose fitting clothing that is comfortable to move in
  • Wear supportive footwear such as trainers
  • You may wish to bring a drink

Find your nearest service

Vita Health Group works in partnership with the NHS to provide Musculoskeletal (MSK) services across the UK by a team of experts who are committed to excellence in clinical standards and customer service.

NHS Physiotherapy
A healthcare professional assists a woman performing an exercise in a bright room with plants. The professional wears a shirt with the logo "Vita Health Group."

Try to find 5-10 minutes in your daily routine to complete some of these exercises, choosing 3-4 different ones each time to practice.

To make progress with your recovery, each exercise should be easy and comfortable at the start but slightly uncomfortable by the end, with the discomfort easing within 10 minutes of finishing.

If it is too hard (very uncomfortable or doesn’t ease off) do less repetitions or the easier version next time. If it is too easy (doesn’t get uncomfortable by the end) do more repetitions or the harder version of the exercise next time.  The exercises provided are a guide and not all of them may be appropriate for you.  Speak to your therapist for specific guidance on your home program or if you have any concerns with any of the exercises.

Self-help exercises

A man in a blue top and black shorts performs a lateral leg raise, shifting from standing to a side pose. Arms rest on hips, background is a plain white space.

Exercise 1

Stand up and take a side step with one leg. Then bring the leg back to the starting position.

+ To make it harder raise both hands in the air as high as you can as you step out, then bring them back as you step back.

– To make it easier take a side step with one leg then follow on with the other to bring feet together again. Then side step with the other leg leading to go back to the start point.

A woman in a blue shirt and black pants performs high knee exercises, alternating legs, against a plain white background. Her posture is upright and balanced.

Exercise 2

Stand up with your feet about hip width.

March on the spot, lifting your knees high.

Keep the body straight as you do the exercise.

+ To make it harder punch right up into the air instead of just lifting your hands to shoulder height

– To make it easier steady yourself with one hand on the back of a chair and just use your legs to march.

Man in a blue shirt and black shorts bends forward to touch his ankles and then stands upright, head tilted back, in a white studio setting.

Exercise 3

Stand up and bend forwards from the top to the bottom of the spine, starting with your upper vertebra all the way to the lower vertebra.

Keep your knees straight and bend as far as you will go, focusing on each separate bone in you back to move.

Extend back up with the reverse motion, extending your spine at the top of the movement.

+ To make it harder push and hold the stretch at the end of your range

– To make it easier just go gently to where you feel comfortable, even if it’s just looking down and bending forwards a bit

A woman in athletic wear performs a standing quadriceps stretch, first standing upright, then bending one knee with foot raised behind, hands on hips, against a white background.

Exercise 4

Standing, bend your knee to bring the heel to your bottom. Keep your pelvis and trunk as still as you can and the knee pointing downwards.

Repeat on the other side.

+ To make this harder; after you have brought your heel to your bottom stretch it out straight behind you, then bring it back to your bottom and put it back down to the floor again.

– To make this easier hold onto the back of a chair with one hand.

A woman in athletic clothing demonstrates a squat exercise. Left: standing upright. Right: squatting with arms extended forward. She is in a white, empty space.

Exercise 5

Stand with both feet hip width apart and facing forward.

Slowly lower your body into a squat position (as if you are sitting on an imaginary chair) while keeping your back straight and your knee caps going forwards over your toes. Try to keep your heels on the ground.

Push through your heels and activate your bottom muscles to come back to standing.

Repeat.

+ To make it harder as you come back up to standing rise up on tip toes then lower back down before you do your next squat.

– To make it easier hold on to the back of a chair

A person wearing a blue shirt and black shorts performs a wall push-up. In the first image, they stand upright, and in the second, they lean forward, pushing against the wall.

Exercise 6

Stand at one arm’s length from a wall and place your hands on the wall.

Bend your arms and lean your upper body forward slowly.

Straighten your arms and push your upper body back.

Keep your body in a straight line; stop your lower back from arching by activating your tummy and bottom muscles.

+ To make this harder stand further away from the wall (or at home use a lower surface such as a worktop)

– To make this easier stand a bit closer to the wall.

A woman in exercise attire performs a lunge, transitioning from standing on a plain white background, demonstrating a fitness movement.

Exercise 7

Stand straight with your feet close together and lift one leg off the floor. Hold for a slow count of 30, lower your leg and repeat with the opposite leg.

+ To make this harder touch your hands together as high above your head as you can whilst standing on one leg.

– To make this easier use one finger resting on the back of a chair to help keep your balance.

Two women perform side stretches with extended arms, wearing blue tops and black pants, against a white background. Both maintain a wide stance, facing opposite directions.

Exercise 8

Stand with feet apart, right foot pointing forward, and left leg with knee bent, toes pointing towards the left. Most of your weight should be on the left leg. Bring your arms up to hold them out to the sides at shoulder height.

Keep your left arm where it is and twist your body to bring your right arm round to meet it.

Return slowly to the starting position, then repeat on the other side;

Right toes pointing out right, bent right leg with most of your weight on it, arms out to the side. This time bring the left hand round to meet the right one.

+ To make this harder take your feet further apart and bend your knees deeper

– To make it easier bring your feet closer together

FAQs

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What is a group exercise class?

Recovering from injury often requires rehabilitation exercises that are gradually progressed over a number of weeks. Group Exercises Classes are small rehabilitation groups that are specifically designed to deal with common injuries or conditions that patients experience. When supplemented with at home exercises the vast majority of MSK conditions respond very well to consistent and progressive exercises over 12 weeks. Group Exercise Classes are a safe and effective way to help patients recover and get consistent support to learn suitable exercises and progressions for the first six weeks. Exercising in a group environment i.e with other people with the same or similar condition provides:

  • Exercises which are specific to a patient’s condition
  • Exercises set at the right intensity for an individual
  • A Physiotherapist on hand to field any questions or concerns
  • Encouragement and support from other patients in a similar situation
  • Education about specific conditions, managing symptoms and the benefits of exercising
  • The overall physical and psychological benefits of being more active

The exercises in a class are prescribed and performed for various reasons including strengthening muscles, improving the cardiovascular system, and developing or maintaining physical skills like balance. Our physiotherapists are experts in prescribing the right exercises to resolve various problems e.g., low back pain, early osteoarthritis etc.

What is involved?

  • 1 class per week over a 6-week period led by one of our physiotherapists
  • Each class will last 1 hour but everyone tends to start at slightly different levels
  • Over the 6 weeks, the exercise will gradually increase but we will help you pace this What is involved?

Group Exercise Classes are delivered on a rolling program so patients can access them at any time. All we ask if for patients to be able to commit to a regular time every week to benefit from the classes.

What should I expect from an exercise class?

During the class you will carry out an average of a 30–40 minute exercise programme, including a warm up and call down. Following this will be a chance to ask any questions which can include an educational component around covering various topics from how to exercise, to knowing how to manage pain flare ups. The exercise circuit is supervised by a rehab therapist who will check that you are doing the exercises correctly and safely.

ll of the exercises have been chosen as they will work to strengthen yourself in a safe way. However, if you feel that your pain is worsening when doing the exercise class, please tell the therapist. We will be able to tell you if you are doing the exercises right or if they need to be altered.

We aim to provide you with a block of classes. However, if you cannot attend for a week, we cannot guarantee that we can offer you a further class to make up your sessions. We recommend you chose a time to start when you know you are going to be able to make the regular attendance. Most people manage well if they are able to attend all of the sessions.

What should I wear to the exercise class?

Please wear suitable clothing that is appropriate for an exercise class. Gym or sportswear is probably the best clothing to wear, or something you feel comfortable in that will allow you to move freely.

What if I need to cancel an exercise class?

Please call as soon as you know you will be unable to attend the class and any cancellations must be made at least 24 hours prior. Should you wish to cancel over the weekend or out of hours, please leave a message on our answering machine. Our cancellation policy is intended to avoid unnecessary loss of appointments, which can lead to increased waiting times:

• If you fail to attend your appointment or cancel with less than 24 hours’ notice you will be discharged back to your GP.
• Frequently cancelling your appointments with more than 24 hours’ notice will also lead to being discharged back to your GP.
• If your last appointment was over 12 weeks ago or more, we may ask you for a new referral. This is because your injury may have changed in that time, and we will need to re-assess you and create a new treatment plan for you.
• We understand it can sometimes be unavoidable to cancel your appointment and these circumstances will always be considered if you inform us that you are unable to attend.

Contact us on 020 8187 4280

Should I do exercise outside of the class?

Yes! To get the best results from this programme, you should be doing exercise at home on a regular basis as well. If your physiotherapist gave you some exercises to carry out before the class, continue with these. We also suggest that you add at least one of the exercises taught to you during the class. Try and create a manageable daily routine to follow.

The benefits of exercise

Physical benefits

• Energy levels increased
• Increased physical strength
• Completing longer walks
• Grants you some more ability to do more things that you may enjoy
• Decreases chance of developing OA by 83%

Mental benefits

• Stimulates release of dopamine and serotonin*
• Improves mood
• Reduces stress
• Improves sleep
• Better digestion

Serotonin has been shown to aid with sleep regulation and reduce constipation.

Reduces the chances of major illness

• Dementia – Reduced by up to 30%
• Hip fractures – Reduced by up to 68%
• Depression – Reduced by up to 30%
• Cardiovascular disease – Reduced by up to 35%
• Type 2 diabetes – Reduced by up to 40%
• Colon cancer – Reduced by up to 30%

NHS guidelines recommend the following

Moderate Activity

150 mins of moderate intensity exercise a week = 30 mins x5 per week.

Moderate intensity = any exercise that elevates the heart/ breathing rate to a point where you can still hold a conversation.

Intense activity

75 mins of intense exercise a week = 15 mins x5 per week.

Intense exercise = any exercise that elevates heart rate.

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If you are struggling with a physical condition or injury that is affecting daily life, we offer a range of guidance to help reduce your symptoms, prevent further injury and improve your physical function to get you back to your best.

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