Karen Ferreira Physiotherapy

15/01/2026

Many people stop themselves before they even try. They assume the years they’ve lived are a limit, not a beginning. They see aches and stiffness and slow recovery and think ''I’m too old. I’m done''

But the body is far more resilient than we give it credit for. Muscles respond to challenge. Joints adapt to movement. The nervous system relearns coordination and balance.

You don’t have to be perfect.
You don’t have to be strong yet.
You don’t have to feel ready.
Motivation rarely comes first.
Action comes first. And action, even small and steady, changes the mind, the body, and the heart.

Don’t assume you’re too old. Don’t let a number define what you can do.
The only limits that truly matter are the ones you accept.

If you train for it, even gently and consistently, you may surprise yourself. You may walk farther, lift more, move with more confidence than you’ve believed possible. You may reclaim freedom you thought was lost. You may discover strength you forgot existed.

Age is not a wall. Age is a challenge one that asks for patience, intention, and faith in yourself.

You might fail at first.
You might stumble.
But each attempt rewires your body, strengthens your mind, and rebuilds your courage. And eventually, what once seemed impossible becomes possible.

15/01/2026

https://www.medicalbrief.co.za/short-exercise-bursts-can-trigger-anti-cancer-signals-uk-study/

Evidence suggests regular exercise can help tackle cancer, with a recent study finding that cancer-fighting biological changes might be triggered in the body after just 10 minutes of intense cycling, reports Science Alert. This burst of activity is enough to release beneficial molecules into the blo...

08/01/2026

Invest in your future health with muscle-strengthening habits.

It may feel small now, lifting a few pounds, doing a set of squats, or standing a little taller but your body is listening.
Every repetition you give your muscles today is a deposit into your future strength, independence, and resilience.
Strong muscles don’t just move bones they protect your joints, support balance, and preserve mobility that keeps you free.

And it’s not just your muscles that benefit.
Your organs, too, respond to movement.
Resistance training and regular physical activity improve circulation, support heart function, enhance lung capacity, and help regulate blood sugar. Your liver, kidneys, and even your brain thrive when your body is consistently challenged and nourished.

Your body is listening.
Your organs are watching.
And if you invest in yourself now, they will repay you with years of movement, vitality, and independence.

08/01/2026

https://www.medicalbrief.co.za/high-fat-dairy-link-to-good-brain-health-swedish-study/

A large study has suggested a connection between eating more cream and high-fat cheese – like cheddar, Brie and Gouda – and a lower risk of developing dementia. The findings showed that people who consumed 20g or more of high-fat cheese daily had a 13% lower risk of developing dementia than thos...

05/01/2026

Being injured is tough.

It’s tough physically, but sometimes it’s also tough mentally.

Likewise, the rehab process can be equally tough physically and mentally.

Will I get back to my previous levels?

How long will it take?

Will I make the big race?

If I’ve injured myself during the training or racing process, how will it be when I return to it?

Will I re-injure myself?

How will I cope with the return ?

How is my confidence?

These are all things that the athlete, coach and therapist must consider.

All things we must discuss and plan for.

All things we can face head on, factor into rehab and prepare for.

Ultimately, a controllable we can control.

But many don’t, and it can lead to delays and frustration in rehab.

It’s time we were more open about these things on both sides of the rehab and performance fence.

04/01/2026

03/01/2026

Make feeling strong and able to do the things you want to, your goal for exercise. Is weight loss is a side effect of that, then hooray!

03/01/2026

Falls are one of the leading causes of injury, hospitalization, and loss of independence in older adults.
One in four adults over 65 falls each year.
Of those who break a hip, 20–30% die within a year.
And for many who survive, full independence never returns.

Most falls don’t happen because someone is frail.
They happen because the body couldn’t recover fast enough.
A trip, a misstep, a sudden shift and the muscles, joints and nervous system didn’t respond quickly enough.

But the truth is it is preventable.
Power, speed and quickness are trainable skills.
They don’t come from walking more, or from slow, steady resistance training alone.
They come from intentional, fast, explosive, controlled practice.
From teaching your body to react before gravity wins.

Training fast keeps you fast.
It preserves independence, balance, and confidence.
It strengthens the connection between brain and body,
so when the unexpected happens, you respond not stumble.

Don’t wait for a fall to teach you this lesson.
Invest in your speed, your reflexes, your power today.
Every moment you train fast is a moment you protect your freedom.

21/12/2025

Absolutely true

Movement. The Medicine You Already Have.

We live in a world chasing pills, supplements and quick fixes
looking for a magic bullet to erase weight, inflammation, or fatigue.

But the truth is quiet, simple, and powerful:
Your best medicine isn’t in a bottle.
It’s in your body.
It’s in your movement.

Struggling with stiffness, aches or low energy?
Movement heals in ways that pills cannot

It calms inflammation instead of masking it
It strengthens your body instead of letting it decay
It fuels your mind instead of dulling it
It builds resilience instead of dependency

You don’t need fancy programs, expensive equipment or perfect timing.
All you need is the courage to move anyway, to fight inertia, to honor the body you have.

Movement is rebellion.
Movement is freedom.
Movement is proof that you are alive, capable, and strong no matter your age.

So when life whispers, “Rest, take it easy,”
remember that’s not protection it’s surrender.

21/12/2025

Please... don't fear injury... fear what happens if we are not active. Our bodies were engineered over millennia to move. We suffer terribly if we don't move.

Exercise is the risk you take to avoid the consequences of being still.

Sure, injuries can happen. The actual rate of injury from exercise is very low. The research is very clear on this topic. The risks of doing nothing and being still are far greater.

So... embrace activity. Let your body function the way it was designed to. Please use professionals if needed to ensure you are appropriately guided as you develop your routines. But don't think that being still is safer than being fit and active.

18/12/2025

Are You Really ‘Saving’ Your Joints?

If someone ever told you to “save your joints” by moving less,
they gave you advice that’s not only outdated, but it’s also wrong.

Pulling back from activity does not protect your joints.
It accelerates decline.

Joints rely on movement to stay healthy.
Muscles, tendons and ligaments around the joints need activity to stay strong.
Cartilage depends on motion to receive nutrients.
Without it, stiffness, weakness and even pain increase.

Strengthening, stretching and controlled movement are proven through decades of research and clinical experience to reduce pain, improve stability and preserve joint function.

Yes, the exercises must be done correctly,
yes, intensity should match your ability,
but avoiding activity altogether is far worse than moving carefully.

Sitting still to “protect your joints” is not protection.
Movement is the real medicine.
Fear of pain should never outweigh the benefits of action.

Share this with someone who’s been told to “take it easy” on their joints.