Not made to sit still.

If you’re a desk worker, or have ever sat down to work for more than three hours, you’ll know your body doesn’t love it. There’s always a new product or exercise promising to fix your posture or erase your pain. While some of these might help a little, the real answer is much simpler.

And no, you don’t need a £2,000 ergonomic chair or any fancy gadget. What your body truly needs is movement.

Even if you go to the gym for an hour every day, it’s not enough to undo the effects of sitting all day. But don’t worry, you don’t need to start a 15-minute stretching routine in the middle of your office either. What makes the biggest difference are small, frequent movements throughout your day. While working, in a meeting, on a call, or typing an email. Little and often, all day, every day.

Think of your body like a river. When the water flows freely, it stays fresh and full of life. But when a dam blocks it, the water slows, becomes still, and eventually turns toxic. Your body is the same.

Your lymphatic system, which is your body’s natural drainage network, relies on muscle contraction to move fluid and remove waste. When you stay still, that system slows down. That’s why your ankles might swell after a long flight. Movement keeps the river flowing, promoting circulation, vitality, and overall health.

So, next time you catch yourself sitting for hours on end, take a moment to stretch, stand, or simply move. There isn’t one perfect stretch or magic movement that works for everyone. The key is simply to move in whatever way feels good for you. It could be a gentle stretch you hold for a few breaths or something more dynamic; your body will tell you what it needs if you listen.

And most importantly, don’t wait for pain to tell you it’s time to move. Pre-empt it. Move before you need to. Once discomfort sets in, your body’s already asking for recovery instead of prevention.