Staying Active: Why Movement Matters for Your Health and Wellbeing

Written By Hayley Biddle

What do you normally do in your leisure time? Are you the kind of homebody who loves unwinding at your desk while watching YouTube, catching up on unfinished series, or lounging comfortably on the sofa in pyjamas? Or do you lean towards the adventurous side, exploring new corners of the city, discovering new shops and catching up with family and friends?

It is perfectly fine to spend your holidays relaxing at home; everyone deserves those quiet moments. The key is simply being mindful of how active we have been throughout the day.

With the evolution of modern lifestyles, many of us naturally fall into a more sedentary routine. Working at a desk, commuting, watching television and spending time on our phones can gradually limit the amount of movement we do each day.

Refreshing our mindset towards the balance between rest and activity can help us work towards a healthier and more active lifestyle.

Risks of prolonged sitting

Before we dive into the benefits of staying physically active, it is worth examining why prolonged periods of sitting may not be doing us any favours.

Sitting for too long may:

  • Aggravate musculoskeletal symptoms: For example, discomfort in the lower back.¹

  • Affect cognitive performance: Prolonged inactivity may affect concentration and energy levels.²

  • Affect mental health: Low levels of physical activity are associated with an increased risk of stress, anxiety and depression.³

  • Slow down metabolism: Prolonged sedentary behaviour can affect the body's ability to regulate metabolic processes.⁴

  • Increase cardiovascular risk: Sedentary behaviour can be associated with cardiovascular risk factors such as hypertension.⁵

This doesn't mean that sitting down is inherently bad. The concern is spending prolonged periods sitting without regularly changing position or moving.

Benefits of avoiding prolonged sitting and remaining physically active

Now that we understand why it is best not to sit for too long, let's shift back to the idea of staying physically active.

What benefits can we expect from keeping ourselves active? And how active should we actually be?

Avoiding prolonged sitting and keeping physically active can help support:

  • Musculoskeletal health: Regular movement can help reduce muscle fatigue and tension.⁶

  • Cognitive health: Physical activity can support memory, reaction time, focus and productivity.⁷

  • Psychological health: Staying active can help support mental wellbeing and may help reduce feelings of anxiety and stress.⁸

  • Metabolic health: Regular physical activity can support healthy metabolic markers, including insulin and glucose regulation.⁹

  • Cardiovascular health: Physical activity can support cardiovascular health, including blood pressure and other cardiovascular markers.¹⁰

The important point is that being physically active does not necessarily mean spending hours in the gym.

Walking, cycling, practising sports, gardening, playing with your children or simply getting up regularly throughout the day all contribute towards a more active lifestyle.

Simple tips that can make a real difference

You don't need to completely change your routine to become more active. Small, consistent changes can make a difference.

1. Take regular breaks from sitting

If you spend a lot of time sitting, try to regularly change position and take movement breaks. A commonly suggested approach is to avoid remaining sedentary for prolonged periods and to get up and move around regularly.¹¹

For example:

  • Stand up and walk around during a phone call.

  • Get up and make yourself a drink.

  • Take a short walk during your lunch break.

  • Move around between tasks when working at a desk.

2. Find ways to be more active

Look for opportunities to introduce more movement into your normal day.

This could include:

  • Walking

  • Cycling

  • Swimming

  • Practising a sport

  • Gardening

  • Taking the stairs

  • Walking to the shops

  • Going for a short walk after dinner

The best activity is often the one you enjoy and are able to do consistently.

3. Exercise regularly

Alongside staying active throughout the day, regular exercise can help improve strength, fitness and overall health.

Try to spread exercise throughout the week rather than feeling that you need to complete everything in one or two sessions.¹² ¹³

If you are new to exercise, start gradually and build up your activity levels over time.

What about staying active if you have back pain?

If you experience back pain or other musculoskeletal discomfort, it can be tempting to reduce your activity levels or avoid movement altogether.

However, staying appropriately active can be an important part of managing many musculoskeletal conditions.

The type and amount of exercise that is appropriate will depend on the individual, their symptoms and their overall health. If you are unsure about what activities are suitable for you, seeking appropriate professional advice can help.

Final thoughts: Maintain an active lifestyle

While it is understandable that after a busy day at work, we may prefer to stay at home and enjoy some quiet time, it is equally crucial to be aware of the importance of maintaining a healthy and active lifestyle.

You don't have to make huge changes. Getting up regularly, taking a short walk, playing a sport or simply moving more throughout your day can all contribute to a healthier balance between rest and activity.

Taking a walk can be simple yet beneficial to our overall wellbeing.

So, would you like to go for a walk today?

Written by Pearl Lung

References

1 Jung, K. S., Jung, J. H., In, T. S., & Cho, H. Y. (2020). Effects of Prolonged Sitting

with Slumped Posture on Trunk Muscular Fatigue in Adolescents with and without

Chronic Lower Back Pain. Medicina (Kaunas, Lithuania), 57(1), 3.

https://doi.org/10.3390/medicina57010003

2 Baker, R., Coenen, P., Howie, E., Williamson, A., & Straker, L. (2018). The Short

Term Musculoskeletal and Cognitive Effects of Prolonged Sitting During Office

Computer Work. International Journal of Environmental Research and Public Health,

15(8), 1678. https://doi.org/10.3390/ijerph15081678

3 Nasir, H., Duclos, M., Bagheri, R., Cole, A., Baker, J. S., Thivel, D., & Dutheil, F.

(2025). Impact of occupational sedentary behavior on mental health: A systematic

review and meta-analysis. PLOS One, 20(8), e0328678.

https://doi.org/10.1371/journal.pone.0328678

4 National Health Service. (2019). Why We Should Sit Less. NHS.

https://www.nhs.uk/live-well/exercise/why-sitting-too-much-is-bad-for-us/

5 Daneshmandi, H., Choobineh, A., Ghaem, H., & Karimi, M. (2017). Adverse Effects

of Prolonged Sitting Behavior on the General Health of Office Workers. Journal of

Lifestyle Medicine, 7(2), 69–75. https://doi.org/10.15280/jlm.2017.7.2.69

6 Putsa, B., Jalayondeja, W., Mekhora, K., Bhuanantanondh, P., & Jalayondeja, C.

(2022). Factors associated with reduced risk of musculoskeletal disorders among

office workers: a cross-sectional study 2017 to 2020. BMC Public Health, 22(1),

1503. https://doi.org/10.1186/s12889-022-13940-0

7 Chandrasekaran, B., Pesola, A. J., Rao, C. R., & Arumugam, A. (2021). Does

breaking up prolonged sitting improve cognitive functions in sedentary adults? A

mapping review and hypothesis formulation on the potential physiological

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8 Watanabe, K., Lu, X., Omori, H., Katoh, T., & Zaitsu, M. (2025). Breaking up

prolonged sitting times and mental health among Japanese workers: a cross-

sectional study. Journal of Occupational &Amp; Environmental Medicine.

https://doi.org/10.1097/jom.0000000000003554

9 Yates, T., Edwardson, C. L., Celis-Morales, C., Biddle, S. J. H., Bodicoat, D.,

Davies, M. J., Esliger, D., Henson, J., Kazi, A., Khunti, K., Sattar, N., Sinclair, A. J.,

Rowlands, A., Velayudhan, L., Zaccardi, F., & Gill, J. M. R. (2018). Metabolic Effects

of Breaking Prolonged Sitting With Standing or Light Walking in Older South Asians

and White Europeans: A Randomized Acute Study. The Journals of Gerontology:

Series A, 75(1). https://doi.org/10.1093/gerona/gly252

10 Henrique, G., Luiza Batista Santini, Breno Quintella Farah, Antonio Henrique

Germano-Soares, Mariliade Almeida Correia, & Raphael Mendes Ritti-Dias. (2022).

Effects of Breaking Up Prolonged Sitting on Cardiovascular Parameters: A

systematic Review. International Journal of Sports Medicine, 43(02), 97–106.

https://doi.org/10.1055/a-1502-6787

11 Ding, Y., Cao, Y., Duffy, V. G., & Zhang, X. (2020). It is Time to Have Rest: How do

Break Types Affect Muscular Activity and Perceived Discomfort During Prolonged

Sitting Work. Safety and health at work, 11(2), 207–214.

https://doi.org/10.1016/j.shaw.2020.03.008

12 National Health Service. (2024). Benefits of Exercise. NHS.

https://www.nhs.uk/live-well/exercise/exercise-health-benefits/

13 National Health Service. (2024). Physical activity guidelines for adults aged 19 to

64. NHS. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-

aged-19-to-64/

Hayley Biddle
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