A few weeks ago, a new lady joined my Pilates class. She’s in her early 60s and used to do yoga regularly, though she hadn’t practiced for a few years. After her second session, we got chatting about movement and general stiffness. She told me something that stopped me in my tracks: “I’ve realised I can’t bend as much as I used to.”
Her job requires lots of sitting. Sound familiar?
This conversation stayed with me, especially after attending a webinar by Dr Paul Batman called ‘Doing Exercise Differently’. It got me thinking about how we approach movement in modern life, and how we might be getting it wrong.
Here’s an uncomfortable truth: you can exercise for an hour and still be sedentary for most of your day.
Many people attend their local gym to exercise, which is fantastic. But one hour spent at the gym doesn’t make up for 11 hours of sitting each day. It’s possible to experience what I call the ‘sitting paradox’, where you’re committed to your workout routine but your overall daily movement is still low. The trouble is, that one-hour gym session won’t undo the health consequences that come with prolonged sitting.
I’m a golfer, and it’s similar for us. It might take four hours walking to play 18 holes, perhaps 2-3 times per week (maybe more if you’re retired). But if after golf the rest of the day is spent sitting, then the golf you played isn’t enough to counterbalance the sitting time.
This isn’t about guilt. It’s about understanding how our lifestyles have changed the amount of movement we do each day, and finding practical ways to bring more of it back.
When muscles contract regularly throughout the day, they create chemical reactions in every tissue of the body. These reactions do something remarkable: they help regulate blood sugar levels, decreasing the risk of type 2 diabetes. They release hormones that reduce inflammation. They keep circulation flowing, support bone strength, and maintain the mobility you need for everyday life.
Your body wasn’t designed to move intensely for one hour and sit still for the rest. It was designed to move frequently, in small ways, throughout the day.
The statistics tell a sobering story. The UK has more people spending money on gym memberships than ever, yet we have a vastly increasing rate of inactivity compared to places like Scandinavia, which have fewer gyms but much more active populations. The amount of UK government money spent in the sport and recreation sector is tiny, just 0.4%, whereas in the Netherlands and Sweden it’s 1.1%. Meanwhile, healthcare costs due to inactivity continue to rise.
We need to think about movement differently.
The best thing to remember is that not one size fits all. Some of the suggestions I’m about to make won’t work for everyone, especially for those who are time poor. But they’re worth thinking about.
These aren’t exercises. They’re simply ways of doing what you already do, with more movement built in.
Here’s the thing: exercise is actually an unnatural thing to do. Personally, I wouldn’t go to a gym because I’ve tried it and I don’t like it. But I have enjoyed badminton. I have enjoyed group exercise. I love paddle boarding. Start to think about exercise differently.
Find movement you like. Find movement you can do. Have the support of others around you.
Muscle contractions are the cornerstone of everything. When your muscles are regularly contracting, whether that’s carrying shopping, hanging washing, or walking around your home, they’re creating those vital chemical reactions that help regulate blood sugar, reduce inflammation, and support your long-term health.
If you’re reading this thinking “I’ve been inactive for years,” hear this: it’s never too late. Do a little to start with. Choose one thing from this list and try it this week. Just one.
That lady in my class who couldn’t bend like she used to? She’s already noticing changes. Not because she’s training harder, but because she’s moving more consistently, in class and in her everyday life.
You don’t need to overhaul your entire life. You just need to find more moments to move.
Your future self, the one who wants to keep up with grandchildren, maintain hobbies, and live independently, will thank you for the small choices you make today.
What’s one micro-movement you could add to your day this week? I’d love to hear what you’re going to try.
