Move It or Lose It: Why a Little Exercise Every Day Can Help Keep Pain at Bay – Exercise and I have had an on-and-off relationship over the years. There are times when I’m full of enthusiasm — out walking every morning or signing up for new classes — and others when even the thought of stretching feels like too much. But the older I get, the more I realise that not moving causes me far more discomfort than moving ever does.
When I sit still too long, my back tightens, my knees complain, and even a short walk can feel like a challenge. It’s a reminder that movement truly is medicine. And the good news? It doesn’t have to be complicated. A little activity every day — whether that’s a brisk walk, a few stretches before bed, or dancing while you cook — can make a huge difference in how we feel both now and later in life.
Recently, I joined an online event about preventing pain when exercising — something that affects far more of us than we like to admit. One of the key messages was simple: pain shouldn’t stop us from moving; instead, we can learn to manage it better.
That’s where tools like the Deep Heat and Deep Freeze ranges come in. These clever at-home muscle and joint care products can help keep us active by easing tension, supporting recovery, and reducing the fear of those all-too-familiar aches that might otherwise hold us back.
Warming Up: The Deep Heat Range
For me, gentle warmth has always been a comfort — whether it’s a hot water bottle on a cold night or a warm shower before a walk. The Deep Heat range takes that same soothing principle and turns it into targeted relief for tired, stiff, or overworked muscles and joints.
Deep Heat Muscle Rescue Heat Spray
This easy-to-use spray delivers fast, focused warmth to soothe tight or tense muscles. It uses Vanillyl Butyl Ether (VBE), a clever ingredient that activates thermal receptors in the skin to create a comforting heat sensation. I love that it’s eco-friendly too, thanks to its new gas-free EcoValve technology. It’s perfect for those hard-to-reach areas like the shoulders and upper back.
Deep Heat Muscle Massage Roll-On Lotion
This one’s a personal favourite before any form of exercise. The roll-on combines the benefits of massage with gentle heat, helping to warm up muscles and reduce the risk of injury. It’s brilliant for easing tension in the legs, shoulders, and lower back — and ideal for travel or your gym bag.
Deep Heat Heat Rub
The classic go-to for targeted pain relief. I use this when I’ve been sitting for too long or my lower back feels tight. It’s great before or after movement and helps with stiffness, rheumatic pain, sciatica, fibrositis, and sprains — even those winter chilblains!
Deep Heat Max Strength
On the days when my muscles are particularly stubborn, this stronger version gives extra relief. It contains more than twice the amount of methyl salicylate, the pain-relieving ingredient, for those deeper aches.
Deep Heat Pain Relief Heat Patch
Perfect for when you need hands-free relief. The patch provides up to 16 hours of gentle warmth for sore areas — I often pop one on my lower back before heading out or while working at my desk.
Deep Heat Pain Relief Back Patch
A larger version designed for back pain or bigger muscle groups like the hips, thighs, and shoulders. It starts working in just a minute and continues to soothe for up to 8 hours.
Deep Heat Warming Belt
This is a clever addition to the range — a discreet belt that wraps comfortably around the lower back or hips, delivering deep warmth for up to 12 hours. It’s odourless, non-sticky, and flexible enough to wear while moving.
Whether you’re easing tension after gardening, recovering from a long walk, or just keeping stiffness at bay during colder months, the Deep Heat range offers a solution for every kind of ache.
Cooling Down: The Deep Freeze Range
After movement, cooling down is just as important as warming up. That’s where the Deep Freeze range comes in — designed to calm inflammation, ease soreness, and speed up recovery after exercise or overexertion.
Deep Freeze Muscle Rescue Cold Spray
Perfect immediately after exercise, this quick-drying spray delivers instant cooling relief for muscles and joints. I love how easy it is to use on hard-to-reach areas like the back or shoulders, and it’s made with the same eco-friendly gas-free design as the Deep Heat Spray.
Deep Freeze Glide-on Gel
Works just like ice — minus the mess! This is one I keep in my handbag for those unexpected twinges. It cools and soothes minor aches in the back, legs, or feet and is especially nice after a long day on your feet.
Deep Freeze Cold Patch
These discreet self-adhesive patches are ideal for targeted cooling relief. They work just like ice, helping to reduce blood flow and calm muscle pain. They’re also safe for mums-to-be who need relief from pregnancy-related back discomfort.
Deep Freeze Cold Gel
A great all-rounder for travel or post-workout care. It’s easy to apply, fast-acting, and perfect for cooling down tired muscles after activity.
Making Movement a Habit
The experts I listened to all agreed: movement is non-negotiable for long-term health. Regular exercise helps maintain strength, flexibility, and mental well-being — especially as we age. For women, it’s particularly important during and after menopause, when muscle mass and bone density naturally decline.
But the good news is, it’s never too late to start. A little movement every day really can make a big difference and having the right support on hand helps make that journey a lot more comfortable.
So next time your body feels a little stiff or sore, remember don’t let pain stop you from moving. Warm up, cool down, listen to your body, and treat those muscles with care.
Poppy Watt