Fitness
Health and Wellness: Five reasons to ditch the pills and embrace exercise as medicine
Our bodies are built for movement, yet modern life has us sitting far more than we should. Compared to our ancestors, we’re moving less and sitting more – sometimes for over half the day. While fitness trackers and smartwatches encourage us to stand and get more steps in, it still doesn’t seem to be enough to counteract the effects of a sedentary lifestyle.
Physical inactivity has now become a major health issue, and the consequences are clear: less movement leads to more musculoskeletal issues and chronic pain (among other things). And the unfortunate reality is that most folks turn to pain medication for relief, despite research increasingly pointing to regular exercise being just as effective and far healthier.
Here are five reasons to ditch the pills – and embrace exercise instead – as a powerful form of medicine to manage musculoskeletal pain naturally.
Exercise mediates pain
The way we perceive pain is complex. Many assume it’s a direct response to physical damage or injury – but it’s not that simple. The perception of pain involves numerous physiological and psychological factors that the brain must interpret. Depending on your general health, past experiences, and mental health condition, this can vary quite drastically from person to person. In other words – it’s your brain that decides how much or how little pain you experience.
Because of this complexity, external factors like exercise (and also pain medication) can alter how we perceive these signals. When we exercise, our bodies exhibit an increased tolerance towards pain, and a lower perception of pain intensity. This phenomenon is called “exercise-induced hypoalgesia” – and it works by closing down the gateways that allow pain signals to enter the brain. Certain medications can do this too, but when you exercise, you’re doing it naturally.
Exercise helps inflammation
Inflammation is a normal part of your body’s healing process, and it occurs when inflammatory cells travel to a place of injury. However, if inflammatory cells stick around too long, it can result in chronic pain and irritation. This is where exercise can really help.
When you exercise, your body experiences minor physiological stress, which triggers your body’s natural inflammatory reaction. During the inflammatory process, certain proteins called anti-inflammatory cytokines are produced. These protein chemicals help to modulate the body’s inflammatory response – ultimately reducing the level of inflammation associated with your pain. Inflammation can be both good and bad. When you exercise, you are creating “good” inflammation, which will naturally help to ease your pain.
Exercise stimulates endorphins
Ever wonder why a quick walk outside or a strenuous gym workout magically makes you feel better? It’s not your imagination. It’s something called endorphins – neurotransmitters released by your brain to alleviate pain and promote pleasure.
Endorphins are considered your body’s natural “opioids” because they interact with the same pain-inhibiting receptors in your brain that drugs like morphine do. But unlike morphine, endorphins are triggered naturally and don’t come with harmful side effects like addiction, drowsiness, or mental fog. Exercise stimulates the production of endorphins, boosting your mood, reducing stress, and giving you access to your very own stash of natural, healthy painkillers.
Exercise improves your mental health
Exercise and mental health share a powerful connection. It’s virtually impossible to influence one without the other.
Regular exercise stimulates the production of various mood-boosting chemicals, including endorphins (that we just spoke about) along with serotonin and norepinephrine. Aside from helping to control pain, endorphins are also considered a “feel-good hormone”.
They trigger feelings of positivity that, once again, are similar to morphine. Serotonin and norepinephrine are instrumental in alleviating symptoms of depression and anxiety. Therefore – when you exercise – it’s virtually impossible not to feel better. And since we know that pain is controlled by your brian – anything that improves mental health is going to contribute positively to your relationship with pain.
Exercise as a prescription
OK – so we’ve discussed the multitude of positive effects that exercise has on pain perception, inflammation, and mental health. But what if you’re currently suffering from an injury? Is it possible to still use exercise as a pain reliever? The short answer is yes. But it’s challenging to do on your own. You can’t just google “best exercises for back pain” and expect good results.
When it comes to using movement or exercise to rehab an already existing injury – it needs to be carefully prescribed.
For all the reasons already discussed, physical activity will still help you modulate pain – but you must consider the role exercise is going to have on any potential tissue damage. With weakened or damaged tissue, exercise is still an effective pain reliever, but it has to be prescribed or you risk worsening your injury.
For these reasons, I always recommend working with a movement expert who truly understands the nature of musculoskeletal pain and tissue healing. If you start a general exercise routine because you want to feel better – I applaud you – just make sure you’re getting your desired result.
But if you start exercising to help with pain and don’t experience any noticeable improvement – or you catch yourself modifying to work around your pain – then it’s time to enlist the help of an expert. Otherwise, you risk ending up on pain pills, which is exactly what we want to avoid.
Dr. Carrie Jose, Physical Therapist and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch – or to request a free Discovery Visit to explore a solution for your pain or injury with a mechanical pain expert – visit www.cjphysicaltherapy.com or call 603-380-7902.
Fitness
How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’
Rewind a decade or so, and Jeremy Clarkson had a particular disdain for exercise, healthy eating and denying himself life’s pleasures. He never worked out, smoked 40 cigarettes a day and, in his own words, drank four pints of wine daily. Now, at 65, his entire outlook on health and longevity has shifted.
At the heart of Clarkson’s desire to change are his young grandchildren.
‘I’m not going to dwell on the joys of being a grandparent because what can be said about it has already been said. But I have decided that it is so wonderful that I want it to go on for as long as is humanly possible. Which means I must do everything in my power not to die,’ he wrote in his column forThe Times.
And the British TV personality has certainly had a couple of wake-up calls.
After being admitted to hospital with pneumonia in 2017, Clarkson then suffered what he described as ‘really bad coronary artery problems’ at the end of 2024. Documented in the latest series of Clarkson’s Farm, he experienced a ‘sudden deterioration’ in his health and needed a stent fitted to restore proper blood flow.
Why Clarkson Finally Started Taking His Health Seriously
Since then, he has taken up reformer Pilates, had a pickleball court installed at his Oxfordshire home and started going for walks when the weather is just right.
‘Eventually, I decided that organised, indoor exercise was not for me and decided instead to do walking. Not when it’s raining obviously. Or if it’s too cold, or hot. And not if I’m busy. But on a reasonably temperate Sunday morning, I’d get out there and pootle along,’ he wrote.
‘So far I’ve relied on luck to keep me alive. But I’m in sniper’s alley right now and I have to work at dodging the bullets. Two years ago, I saw old age as a wearisome tangle of tubes and knee-replacement surgery. Now though, thanks to my grandchildren, I’m actively looking forward to it.’
Clarkson’s comments highlight just how much his attitude to ageing has changed.
‘I’m buying time. It hurts and it’s expensive. But it’s better than wasting your money on a new watch.’
The Diet Changes Behind Clarkson’s 3-Stone Weight Loss
Diet has also become a key part of his health overhaul.
He now eats burgers wrapped in lettuce rather than buns and opts for alcohol-free versions of his Hawkstone beer. Underpinning much of that change has been a microdose of the GLP-1 medication Mounjaro, which Clarkson credits with helping him lose more than three stone in six months by suppressing his appetite – although he admits he doesn’t particularly enjoy the experience.
‘When you are on Muntjac [his name for Mounjaro] you can come down in the morning and idly help yourself to a small handful of sunflower seeds,’ Clarkson said. ‘And it’ll feel like you’ve just finished a massive Christmas lunch. You’re stuffed.
‘So you find yourself living a minibar existence. Tiny packets of milk, sachets with only three grains of sugar in them, vodka in thimbles. That’s not living, though. That’s existing.’
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
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