Richard from Physio-in-a-Box talks about activity in two short videos. Richard is a registered Physiotherapist with over 20 years of experience working in the NHS and private practice; he runs Physio-in-a-Box which aims to help you recover, get stronger and become more active.

Your “Baseline” is the starting point; it doesn’t matter how low the starting point is, it’s your entry point to start moving again.

Use a static exercise bike as a good example; it’s safe, accessible and gets your hips and knees moving. Borrow or buy an exercise bike and set it up somewhere where you can cycle every day; seat nice and high and start pedaling.

Cycle, at a comfortable pace, for as long as you can without experiencing pain. Set a stopwatch and stop the clock at the onset of pain NOT WHEN THE PAIN STOPS YOU!


Increase the amount of time you exercise by 10% per week to give your body a chance to adapt to the activity and exercise you’re doing.

Progress slowly and you won’t exacerbate your pain. Increase the amount of time you move or exercise too quickly and you might get more pain. If you do experience an increase in pain stay at your previous pain-free level for another week, then increase the time after another week has passed. It is important to see this as a long-term process.

What should happen is that the amount of time you are able to do will gradually increase, snowball, and gather momentum. The more you cycle the greater the amount of progression each week.