The Importance of Regular Movement and Self-Care in a Sedentary World
- info0205625
- Dec 1
- 3 min read
We are lucky to have recently welcomed James, a lower limb physiotherapist with a background in functional movement and yoga to the team. James brings a wealth of experience to the team and in depth understanding of the human body's movement.
As a physiotherapist, yoga teacher, and movement coach, I am passionate about promoting the benefits of regular activity and self-care.
We live complicated lives within a fast-paced world where the number of demands in a day often exceeds the time available. In balancing the needs of family, work, commuting, and the daily tasks needed to simply survive—like paying bills and getting to the supermarket—looking after our own physical and psychological health often gets left behind.
Our Bodies Are Built for Movement
Our bodies and minds are great at coping with high workloads and multitasking for a short period of time; in fact, they adapt to help us perform better. Heart rate increases to deliver more oxygen to the brain and muscles, adrenaline is released to give us energy and focus, and our senses heighten to help us respond to stress.
This ability to function under pressure evolved long before the 40–60 hour work week, the computer, or the 90-minute commute. Our stress response was designed to protect us from immediate danger—like escaping a predator—and once the threat passed, our bodies returned to a calm, balanced state.
The Modern Problem
Today, however, our “threats” rarely end quickly. Deadlines, notifications, meetings, and constant digital stimulation keep us in a near-continuous state of alert. As soon as one deadline is met, another appears. And while few remember the deadlines you meet on time, everyone remembers the ones you miss.
Maintaining this high-alert state for prolonged periods takes its toll. Physically, we might notice tight shoulders, back pain, fatigue, and headaches. Mentally, it can show up as irritability, anxiety, or difficulty concentrating. Over time, this chronic stress can reduce energy, disrupt sleep, and even affect how we breathe and move.
In my clinical work, I regularly see how neglecting self-care shows up in the body; tight hips, aching backs, tension headaches, and exhaustion that no amount of coffee can fix. These physical symptoms are often just the surface of a deeper imbalance caused by constant pressure and too little movement.
Why Movement and Self-Care Matter
Movement isn’t just about fitness; it’s one of the most effective ways to reset the nervous system. Gentle, regular movement such as walking, stretching, or simple mobility exercises helps to release built-up tension, improve posture, and increase circulation to the muscles and brain.
Equally important is self-care: taking moments throughout the day to pause, breathe, and reconnect with your body. This allows the nervous system to shift from a state of alertness into one of recovery and balance.
Simple Ways to Add Movement and Self-Care into Your Day
Here are a few small but powerful habits that can make a big difference:
· Stand and stretch every 30–45 minutes. Even 1–2 minutes of movement helps reduce stiffness and boost focus.
· Take short walks. A 5-to-10-minute walk during a break or after lunch can refresh both mind and body.
· Check your posture. Roll your shoulders back, lengthen your spine, and take a few slow breaths.
· Breathe deeply. Try inhaling for 4 seconds, exhaling for 6, and notice how your body softens.
Make time for what recharges you. Whether it’s yoga, reading, time in nature, or a conversation with a friend, intentional pauses help restore your energy and resilience.
A Final Thought
You don’t need to overhaul your entire routine to feel better. Small, consistent actions create meaningful change. Start by noticing how you feel after moving or taking a moment to pause—and let that awareness guide you toward balance.
Your body isn’t built to be still all day, and your mind isn’t built to be “on” all the time. Regular movement and self-care are not indulgences; they’re essential maintenance for the complex, resilient human you are.
James is available for appointments on Mondays and Tuesdays.
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