New Dawn Health

New Dawn Health Healthy ageing for 50s+ "Let's get the bounce back in your step!" Osteopathy & Functional Medicine.

Dawn is a trusted osteopath with thirty years of clinical experience and a passion to help post-menopausal women look after their bodies. She leads by example, practising her belief that good health is something to prioritise each day. Prevention rather than cure is her personal mantra. Having worked her way out of pain from a prolapsed disc, scoliosis and hip osteoarthritis, she passionately beli

eves we don’t have to accept aches and pains as part of ageing.
Dawn is qualified with degrees in Psychology and Osteopathy, a distinction diploma in Nutritional Therapy and a diploma in clinical hypnotherapy. She uses the health-promoting principles of Functional Medicine, to guide women to improve their symptoms by addressing their underlying causes. They transform from unsure and concerned to feeling hopeful, inspired and knowledgeable about how to keep healthy into their 60s, 70’s and beyond”. Close to her heart is applying the latest research in the field of ageing to support and inspire post-menopausal women to lower their risk of disease.

Post 10: Bringing it all togetherHealthy ageing fitness is not about doing more of the same - it's about mixing up all t...
03/02/2026

Post 10: Bringing it all together

Healthy ageing fitness is not about doing more of the same - it's about mixing up all the different types of exercise - each of which brings different benefits.

The main types of exercise to include:
🚶‍♀️ Brisk walking with short intervals for daily movement & circulation
❤️🫁 Steady aerobic training (Zone 2) for endurance and energy
💪 Strength training for muscle, bone, and metabolism
🧘‍♀️⚖️ Stretching, mobility, balance, and core for confidence and injury prevention
⚡ VO₂ max intervals (once weekly) to support heart and lung capacity

A simple example week

Mon ❤️🫁 Zone 2 (30–45 mins)
Tue 💪 Strength (whole body)
Wed 🚶‍♀️ Brisk walk + short intervals
Thu 🧘‍♀️ Stretching + balance (10–15 mins)
Fri ⚡ VO₂ max intervals
Sat 💪 Strength
Sun 🌿 Rest or gentle movement

How to fit this into real life.
Here are some practical options:
🌅 Morning person: Zone 2 or strength before the day starts
☕ Lunch break: brisk walk, short intervals, or mobility
🌙 Evening: strength, stretching, or balance work
🧩 Busy days: 10 minutes still counts
The best time to exercise is the time you can repeat consistently.

How to make it a habit
🧠 Attach exercise to an existing routine (after coffee, after work, before dinner)
👟 Keep it simple on busy days rather than skipping
📅 Plan your week once, not every day
⚖️ Aim for “good enough”, not perfect

The big picture:
*Zone 2 builds the base
*Intervals raise the ceiling
*Strength protects independence
*Mobility and balance keep you moving well

This is not about doing everything every day.
It is about creating a rhythm your body can sustain.

Tell me what your typical exercise week looks like... let's get inspiration from each other!

Post 9: Mobility, stretching, balance, and coreThis part of exercise is often overlooked, but it plays a major role in p...
31/01/2026

Post 9: Mobility, stretching, balance, and core

This part of exercise is often overlooked, but it plays a major role in prevention of injuries and general ease of movements as you age.

What this type of training is:
🧘‍♀️ Mobility & stretching: keeps joints moving well and muscles able to lengthen and relax
⚖️ Balance: trains your ability to control your body’s position
🧠 Core: supports spinal stability, breathing mechanics, and force transfer

How it benefits your body (physiology)
🚶‍♀️ Reduces fall risk
🔄 Supports joint range of motion and alignment f
🔗 Improves movement quality so cardio and strength training feel better
🛡️ Core training supports spinal stability, pelvic control, and confidence in movement

This is what helps your training feel safer and more sustainable.

How you may feel as this improves
🌅 Less stiffness, especially in the morning or after sitting
🌍 More stable on uneven ground
🧍‍♀️ Less fear of “tweaking” your back

How to do it
⏱️ 10-15 minutes daily: hips, calves, thoracic spine, shoulders
⚖️ Balance: single-leg stand near a counter, heel-to-toe walking, step-over drills
🧠 Core: dead bug, bird dog, side plank variations, suitcase carry

How often
📅 Mobility & stretching: most days (short is fine)
🔄 Balance and core: 2–4 times per week (10–15 minutes)

As you probably know I've always enjoyed stretching.
Try making a new habit of stretching in the evening, in front of the TV perhaps?

How do you incorporate daily stretches?

STRENGTH TRAININGNon-negotiable in menopause and beyond!Strength training is one of the most important forms of exercise...
29/01/2026

STRENGTH TRAINING

Non-negotiable in menopause and beyond!

Strength training is one of the most important forms of exercise for women after menopause.

It supports how you move, how you age, and how resilient your body feels in daily life.

What strength training is
💪 Training muscles against resistance
🧰 Using bodyweight, bands, dumbbells, kettlebells, or machines
⚖️ Focused on controlled, purposeful movement
This is not bodybuilding.
It is functional strength for real life.

Why it matters physiologically
🦴 Helps maintain muscle mass and strength, which become harder to preserve after menopause
🍬 Improves insulin sensitivity and metabolic health
🏗️ Supports bone density through appropriate loading
🛡️ Protects joints by improving stability and force absorption
🔗 Complements cardio by improving overall capacity and resilience

Strength supports the systems that aerobic exercise cannot fully address on its own.

How you may feel as this improves
🚶‍♀️ More stable and less “wobbly”
🔄 Less achy from daily tasks
🧍‍♀️ Better posture and confidence
🛍️ More capable carrying, lifting, and getting up off the floor

This is often where women notice a return of physical confidence.

How to do it (keep it simple)
Focus on a few key movement patterns:
🪑 Squat pattern: sit-to-stand, goblet squat
🧱 Hinge pattern: hip hinge, deadlift pattern
🤲 Push: wall push-ups, dumbbell press
🪢 Pull: band rows, cable rows
🚶‍♀️ Carry: farmer carry
🔢 2–3 sets of 6–12 reps, depending on experience

You do not need endless exercises to get benefit.

How often
📅 2 sessions per week is an excellent baseline
➕ Add a third if recovery and time allow
Consistency matters more than complexity.

Big picture:
Zone 2 supports endurance.
Intervals support capacity.
Strength protects independence.

Post 5: VO₂ max intervalsA small amount of “peak” work that really compliments Zone 2 steady state exercise. Interval tr...
27/01/2026

Post 5: VO₂ max intervals

A small amount of “peak” work that really compliments Zone 2 steady state exercise.

Interval training is not a replacement for Zone 2.

What is VO₂ max intervals?

⏱️ Short periods of harder effort layered onto an aerobic base
🔁 Alternating work and proper recovery
⚖️ Challenging, but controlled

Think of this as briefly asking your heart and lungs to do a bit more than they are used to. They raise your aerobic ceiling and support your psychological reserve.

Why the intervals are 4 minutes long?
🫁 Your heart and lungs take time to respond to harder effort
⏳ Around 2–3 minutes in, oxygen demand really rises
⚖️ It is long enough to stimulate change, but short enough to recover from

How it fits with Zone 2 (not instead of it)
🧱 Zone 2 builds the base
🔄 The combination supports both endurance and capacity

How to do it
🚲 Choose a safe, controlled option: bike, incline treadmill (fast walk), elliptical
🚶‍♀️ Warm up 10–15 minutes at an easy Zone 2 effort
🔥 4 minutes at a strong, challenging pace
😌 4 minutes very easy
🔁 Repeat 4 times
🧘‍♀️ Cool down 5–10 minutes

How often
📅 1 session per week is enough for most women
⚖️ Zone 2 remains the mainstay (2–4 sessions per week)
🔄 More intervals are not better if recovery suffers

Let's share how we do our VO2 Max training... I do it in the RPM spin class...

POST 4 (of eight) — SHORT INTERVAL TRAININGShort interval training is a controlled way to challenge your heart and lungs...
23/01/2026

POST 4 (of eight) — SHORT INTERVAL TRAINING

Short interval training is a controlled way to challenge your heart and lungs without exhausting your body. It's great for healthy ageing.

It uses brief periods of harder effort, followed by proper recovery, so your system can adapt safely.

What short interval training is:
⏱️ Short bursts of effort, not long intense sessions
🔁 Clear alternation between work and recovery
⚖️ Effort is challenging but controlled
🛡️ Designed to be repeatable and recoverable

This is not about pushing to your limit.

Why it is beneficial
❤️ Supports heart strength and circulation
🫁 Improves how efficiently your body uses oxygen
⚡ Helps raise your aerobic “ceiling” so daily tasks feel easier
🧠 Builds resilience without overwhelming your nervous system

How it differs from High Intensity Interval Training (HIIT)

HIIT usually involves:
🔥 Near-maximal or all-out effort
😵 Limited true recovery
⚠️ Higher fatigue and injury risk if overused

Short interval training:
⚖️ Uses controlled effort, not all-out intensity
😌 Includes genuine recovery between efforts
🛡️ Is designed to support long-term consistency

You can do HIIT if:
*your body is already well trained
*your recovery is good
*your injury risk is low

For many women over 50, short interval training is the safer, more sustainable option.

Here's a beginner friendly option

🔥 1 minute working a bit harder
😌 1 minute very easy
🔁 Repeat 4 times
⏱️ Total hard work: 4 minutes

Remember to add a warm up and cool down.

Post 3 (of eight) STEADY AEROBIC TRAINING (ZONE 2)Yesterday we looked at the benefits of brisk walking.If done briskly e...
22/01/2026

Post 3 (of eight) STEADY AEROBIC TRAINING (ZONE 2)

Yesterday we looked at the benefits of brisk walking.

If done briskly enough, this type of cardiovascular effort is called
Steady aerobic training (Zone 2)

Zone 2 training is the most important type of cardio for long-term health and resilience.

What is Zone 2 exercise?
Zone 2 exercise is a steady, purposeful effort you can maintain for a long time without needing frequent rests.
It can be brisk walking, incline walking on a treadmill, cycling, swimming, elliptical machines, rowing, if you enjoy it
This is not about pushing hard. It is about moving at an effort your body can sustain.

How do you know if you are in Zone 2?
🫁 Breathing is deeper
💬 You can speak in full sentences, but you would rather not
⚖️ Effort feels steady, not exhausting
⏱️ Sustainable for 30–60 minutes
If you can sing easily, it is too easy.

If you are struggling to speak, it is too hard.
Benefits to your body
❤️ Improves oxygen delivery and use
🔋 Increases mitochondrial efficiency (better cellular energy)
🔥 Improves fat burning and metabolic flexibility
♻️ Improves lactate (lactate makes your muscles ache during exercise) clearance
🛡️ Builds physical reserve that helps protect function as you age

This is one of the most effective ways to support long-term healthspan.

Daily benefits you may notice
🚶‍♀️ Less breathlessness during everyday tasks
⚡ More stable energy through the day
🔄 Faster recovery after activity

These changes often show up quietly, but they add up.

How often do you need to do it?
📅 2–4 sessions per week
⏳ 30–60 minutes per session

Consistency matters more than intensity.
This is work you can repeat week after week, which is why it works.

POST 2(of 8) : BRISK WALKINGBrisk walking is often underestimated, but it is one of the most effective ways to begin reb...
20/01/2026

POST 2(of 8) : BRISK WALKING

Brisk walking is often underestimated, but it is one of the most effective ways to begin rebuilding fitness.

A Women's Health Initiative study published in JAMA 2022, followed over 62,000 women aged 50-79. After a period of 8 years the researchers main finding was that postmenopausal women who walked the equivalent of 30 minutes per day had a significantly lower risk of all-cause mortality and cardiovascular disease compared with inactive women.

What it does in the body (physiology)

❤️ Improves circulation and basic cardiovascular fitness
🔥 Helps muscles use fuel more effectively (burn calories)
🦴 Supports joint health through regular movement (joints lubricate themselves with movement)
🌿 Helps you handle mood and stress better by being in nature

How about adding brisk walking to your healthy ageing strategy for 2026?

POST 1 (of 8): A simple, sustainable approach to fitness for healthy ageingHealthy ageing is not about extreme workouts ...
19/01/2026

POST 1 (of 8): A simple, sustainable approach to fitness for healthy ageing

Healthy ageing is not about extreme workouts or doing everything perfectly.

It is about building a body that continues to work well as you age.

Over the next posts, I am going to share a clear, realistic approach to exercise that supports:

❤️🫁 Heart and lung health

💪🦴 Muscle and bone strength

⚖️🚶‍♀️ Balance, confidence, and independence

🧘‍♀️ Flexibility and comfort in movement

This approach prioritises consistency over intensity and simplicity over complexity.

When we want to break a habit, most people focus on willpower.James Clear takes a different approach.He explains that ha...
15/01/2026

When we want to break a habit, most people focus on willpower.

James Clear takes a different approach.

He explains that habits do not disappear because we tell ourselves to stop. They fade when the cue or reward changes.
In simple terms:

If you want to break an unwanted habit, make it less obvious, less attractive, and harder to do.

For example:
If snacking happens in the evening, change what is visible and available

If scrolling late at night affects sleep, keep the phone out of the bedroom

If sugary foods are a default, do not keep them within easy reach

This is not about self-control.

It is about reducing exposure and friction.

As we age, this approach matters even more. Energy is valuable, and habits that rely on constant restraint rarely last.

Instead of asking:
“Why can’t I stop?”

Try asking:
“What is triggering this habit, and how can I interrupt it?”

That is often where real change begins.

Give this a try with something simple. Let me know how you go!

Another powerful principle from Atomic Habits is this:Lasting change happens when habits align with WHO you believe you ...
12/01/2026

Another powerful principle from Atomic Habits is this:

Lasting change happens when habits align with WHO you believe you are, not just what you want to achieve.

Instead of saying:
“I want to lose weight”

James Clear would suggest:
“I am someone who looks after her metabolism.”
Instead of:

“I need more energy”
Try:
“I am someone who prioritises a consistent bedtime routine.”
This subtle shift matters.

Healthy ageing is not about chasing short-term outcomes.

It is about becoming the kind of woman who:
Nourishes her body
Respects recovery and sleep
Builds strength and resilience over time

This year, I am inviting you to think less about resolutions and more about identity.

Who are you becoming as you age?

Habits - Make them obviousOne of the key ideas from Atomic Habits is that behaviour improves when the cue is obvious.Try...
07/01/2026

Habits - Make them obvious

One of the key ideas from Atomic Habits is that behaviour improves when the cue is obvious.

Try today, to make your focus not the habit itself, but rather the
prompt that reminds you to do it.

Examples:
*Put protein foods at eye level in the fridge
*Leave walking shoes by the door
*Put your yoga mat in front of the TV
*Keep a water bottle on the counter
*Make a few chis pots & keep in fridge ready for when you get a craving/want a snack

You are designing your environment to support you.

What works for you?

Happy New Year!The start of a new year often comes with pressure to change many things, all on January 1st.James Clear, ...
02/01/2026

Happy New Year!

The start of a new year often comes with pressure to change many things, all on January 1st.

James Clear, author of Atomic Habits, takes a very different view.

He explains that lasting change rarely comes from big goals. It comes from small habits repeated consistently.

In other words:
You need a few small behaviours that your body can sustain.

For healthy ageing, this might look like:
*Adding protein to breakfast before changing every meal
*Walking 30 minutes x4/week regularly before starting intense exercise
*Improving sleep routines before cutting caffeine

These small habits may feel almost too simple. Over time, they add up.

This January, I am encouraging us to focus on progress, not pressure.

What is one small habit you would like to practise more consistently this year?

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