A physiotherapist has explained how getting into regular exercise can not only make you feel healthier, but cut the risk of disease and injuries significantly.
Clara Kervyn, from Deep Heat and Deep Freeze, said: “It’s that time of year when many people feel more inclined to get out and exercise thanks to longer, warmer days. Plus, marathon season is in full swing for many.
“Exercise has so many benefits – and according to a new report published by my colleagues at Deep Heat & Deep Freeze - regular physical activity slows the progression of more than 40 chronic conditions and reduces the risk of early death from disease by up to 30%. Exercise can even cut the risk of coronary heart disease and stroke by a third, halve the likelihood of developing type 2 diabetes and reduce the risk of cancer by as much as 46%.
"Not only that, real-world research has even found that over half of Brits feel happy after exercising, with 47% feeling stronger mentally and 35% more focused ( Perspectus global omnibus survey of 1017 adults; spring 2025) . But the new research has also found that pain and injuries might be holding Brits back from hitting their fitness and health goals.
"Nearly half of Brits have experienced exercise-related injuries with ankle, knee and foot pain topping the list. But there are ways to ensure pain doesn’t get in the way of movement as many of us ramp up our fitness this spring."
Add heat to your warm-up
Clara said: “Only a quarter of Brits devote time to warming up before exercise, however warming up before you work out not only helps to increase blood flow to muscles, boosting their flexibility, but it helps to lubricate joints too, increasing their range of motion.
"To boost your warm-up, combine it with heat therapy by applying Deep Heat Muscle Massage Roll-on Lotion to parts of your body that get achy. Heat therapy helps to ease tight, knotted muscles. Aim for 10 minutes of warm-up."
Rest up
Clara said: “If you take no time to rest and recharge between exercise sessions, your body will never get the chance to heal, especially if you’re dealing with pain. I recommend taking rest days at least weekly and putting your feet up to help relieve tired, aching legs.
Roll it out
Clara said: “Tight muscles from exercise? Try devoting 10 minutes to foam rolling, applying pressure as you roll to smooth out any nasty knots. If your feet are sore, try rolling a tennis ball underneath your foot when you’re sitting down to help ease any tightness."
Plan ahead
Clara said: "Prioritise a gradual training plan to prevent injuries. Rapidly increasing running mileage or exercise can lead to injuries, especially for beginners. Over a third of Brits have been injured after jumping into a new sport or exercise without a plan, according to research by Deep Heat and Deep Freeze. A plan helps to gradually build up your fitness and avoid the risk of overuse injuries."
Make your cool down cold
Clara said: “Cool down stretches after exercise will help reduce muscle stiffness and soreness, releasing any build-up of lactic acid and an easy hack I swear by for muscles and joints that ache after exercise, is to use the Deep Freeze Muscle Rescue Cold Spray, which has a scientifically proven cooling action to help soothe minor aches in muscles and joints – providing the benefits of ice-cold therapy without having to actually use ice. For cool-down, allow five to 10 minutes.”
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