Movement is essential for a healthy, vibrant life. It’s as equally important for mental health as for physical health. Yet, in today’s modern world, many of us have become experts in the art of sitting. Whether it’s glued to a desk, stuck in traffic, or endlessly scrolling through social media (we all know it’s been 30 minutes - no judgement), a sedentary lifestyle has a sneaky way of creeping up on us.
But here’s the real kicker - this lack of movement isn’t just inconvenient, it’s a health hazard. Physical inactivity is a major contributor to a variety of diseases and ailments, and let’s face it, none of us are signing up for that.
So how do you know if you’ve been sitting a bit too long? Well, here are 8 signs you might not be moving enough, along with some suggestions on how yoga, among other activities, can get you back on track - because no one wants to feel like a potato forever.
1. You Ache and Feel Stiff Often
If you wake up feeling like you’ve been run over by a truck, or if you’re groaning after doing the simplest things (like bending down to pick up your socks), your body might be trying to tell you something.
Long periods of sitting or staying in one position can lead to all kinds of musculoskeletal grumbling - especially in your neck, shoulders, and lower back. These aches and stiffness could be a result of a lack of movement, which can cause your joints to dry up like an old rubber band, and your muscles to tighten up like a stressed-out office worker on Monday morning.
The good news?
Regular movement is like a magic elixir for your body. It helps keep your joints lubricated, your circulation flowing, and your muscles from becoming that dreaded "stiff as a board" sensation.
Yoga and mobility exercises are your best friends in this battle, helping to release that built-up tension and improve your range of motion. And don’t worry, you don’t need to suddenly become a yoga guru or hit the gym for hours to feel the benefits.
Small bursts of movement - like stretching, taking a short walk, or even doing desk yoga - can go a long way in soothing those aches and making sure you feel more like a human and less like the Tin Man.
2. Your Energy Levels Are Low
Do you wake up after a full night’s sleep and still feel like you could hit snooze for another 12 hours? That constant fatigue might not just be your Netflix binge catching up with you - it could be your body’s way of saying, “Hey, move me around a little!”
Physical activity is like a secret energy drink for your body (minus the questionable ingredients). It gets your blood flowing, delivers oxygen and nutrients to your muscles and tissues, and kicks sluggishness to the curb.
Even a short daily movement routine - like a morning yoga flow, some light stretching, or a quick warm-up - can be your ticket to feeling more alive and less like a zombie.
These small bursts of activity not only wake up your body but also give your brain a little “let’s crush the day” pep talk. Plus, as you keep moving regularly, you’ll build up your stamina, so you’re not just energized for an hour - you’re ready to tackle the entire day like a champ.
Remember, it doesn’t take a marathon; a little movement can go a long way in keeping you feeling sprightly and unstoppable.
3. You have Poor Posture
Spending long hours sitting can wreak havoc on your posture, leading to issues like rounded shoulders, a forward head tilt, and a core that’s about as supportive as jelly.
Over time, this will lead to musculoskeletal pain, tying right back to those aches and stiffness we’ve already discussed. It’s your body’s way of waving a red flag, screaming, “Strengthen me, stretch me, align me! Or I will give you hell!”
Yoga and mobility exercises are excellent tools to help you give the slouch the slip. They target key postural muscle groups, improve range of motion, and encourage proper alignment.
A simple but powerful pose for posture improvement is the Supported Fish Pose from yin yoga. Simply grab a bolster, thick pillow, or cushion, place it under your upper back, and lie down for five glorious minutes. It’s like a chest-opening power nap, gently reversing those hunched-over hours at your desk while gravity does all the work.
Or try some Reverse Table Top Dips to strengthen your upper back as well as open your chest. Each time you press up into your reverse table top, roll your shoulders under and lift your heart towards the sky.
Adding simple exercises like this into your daily routine can work wonders. Not only will you start to feel the tension melt away, but you’ll also stand taller, feel more balanced, and radiate confidence like someone who hasn’t spent their entire day glued to a screen. So go ahead, straighten up - and enjoy the difference!
4. You’re constipated
If you’re feeling backed up (and not just with emails), a lack of movement might be partly to blame. Physical inactivity can slow your metabolism, which then slows your digestion - and, well, everything else down there. When you spend too much time sitting around, your body burns fewer calories, and your digestive system goes into “sleep mode,” which could leave you feeling bloated and uncomfortable.
Here’s the scoop: movement isn’t just great for your muscles and joints - it’s also a key player in keeping your digestion on point. The muscles in your abdominal wall and gastrointestinal tract need stimulation to work properly.
When they’re not getting the action they need, it’s like a 6pm city centre traffic jam.
The fix? Regular movement can help get things moving again. Yoga poses like Seated Spinal Twist or Wind-Relieving Pose (I promise I’m not making this up!) are like a nudge for your intestines, encouraging peristalsis, the wave-like contractions that help waste make its grand exit.
Staying active not only keeps your digestive system running smoothly but also improves your overall gut health.
So, if you’re feeling stuck, maybe it’s time to twist, stretch, and let your body do its thing. Your gut will thank you.
5. You’re Feeling Low in Mood, or Stressed.
Feeling down, unmotivated, or like life is one long Monday? Your lack of movement could be contributing to the problem. Physical activity is basically nature’s therapy session, minus the couch.
When you exercise, your body rewards you with a rush of “feel-good” hormones like endorphins and dopamine - the ultimate mood-boosting cocktail. At the same time, it lowers cortisol, the stress hormone, leaving you more calm and clear-headed. It’s like hitting the refresh button for your brain.
But when you’re not moving enough, your body isn’t producing those happiness chemicals. Instead, you’re stuck in a loop of stress, low energy, and blah vibes. Studies have even linked physical inactivity to a higher risk of anxiety and depression, which just goes to show how much your mental health loves a good stretch, jog, or wiggle.
Yoga is a superhero in this department. Its blend of mindful movement and breathwork is like a spa day for your soul. Practices like hatha yoga or vinyasa flow are great ways to combat low moods, and just a 10-minute daily routine can make a noticeable difference in bringing more positivity and joy into your day.
Cardio workouts and impromptu dance parties in your kitchen are equally magical. Crank up your most cringe-worthy, throwback, upbeat tunes while you’re whipping up breakfast or a snack, because the best part of that is you don’t even have to schedule that in or put time aside for it. So no excuses now to give that booty a wiggle!
6. Your Breathing Feels Shallow
Noticed your breathing feels shallow or strained lately? That might be because sitting for hours compresses your diaphragm, the star performer of deep, nourishing breaths - and makes it harder for your lungs to fully expand. Over time, this pattern can deprive your body of oxygen, leaving you feeling fatigued, tense, and even a bit anxious.
But it’s not just about feeling out of breath. Staying sedentary can also put you at higher risk for respiratory issues, like asthma or other lung function problems. The fix? I’m sure you’ve guessed it by now - movement.
Brisk walks, swimming, or stretches that target your chest and back muscles will help improve your lung capacity. And if you want to go for gold here, practice diaphragmatic breathing before or after your movement practice, or pair deep, rhythmic breaths with your movement, like a yoga flow or light cardio.
Not only will you improve your breathing mechanics and boost your energy, but you’ll also feel less weighed down and more ready to take on the day. So, go ahead - let your lungs do what they were made to do!
7. Physical tasks feel like too much effort
Does playing with your kids leave you feeling like you just ran a marathon? Or does walking up a few flights of stairs feel like scaling Mt. Everest? If even the basics feel like a workout, it’s a pretty clear sign that your body could use a bit more action to keep its strength and stamina in check.
Just like your phone battery needs charging to stay on, your heart and lungs need regular activity to stay in top form. Skip the movement, and your cardiovascular system starts slacking off, making even light tasks - like carrying heavy shopping or chasing your dog - feel like a Crossfit summit. It’s the same deal as your muscles: if you don’t use it, you lose it. But don’t worry, your body is a quick learner.
Swimming, cycling, or busting out your best moves during a kitchen dance session like I’ve already suggested above (my go-to choice of cardio if you haven’t yet guessed) are some of the best exercises for giving your heart a much-needed workout and getting your cardiovascular system into superhero shape.
Short on time? No problem. Even sneaking in small movement breaks - like air-boxing, pacing while on calls, or a quick burst of high knees - can put you on the right track while you figure out your schedule to make cardio exercise a regular priority in your very near future.
So, whether you’re going for a scenic walk or boogieing to Earth Wind & Fire’s September (my go-to boogie tune!), remember: a little movement goes a long way toward making life feel a whole lot lighter.
8. You’ve Lost a Sense of Play
When was the last time you moved just for the sheer fun of it? You know, not because you were racing to get to the bathroom on time or because you’ve been sitting for so long your legs are now pretending they don’t exist. As we get older, or buried under our to-do lists, we lose touch with the playful side of movement.
Whether it’s dancing like no one’s watching, jumping around like a kid, or doing some primal movement exercises, playful activities do more than just get you fit. They reconnect you with your body and remind you of the pure joy and freedom that comes from moving just for the sake of it.
Incorporating play into your routine can spark creativity, melt away stress, and basically make you feel like a million bucks.
Activities like running around with your kids or pets, playing sports, or even just rolling around on the floor (honestly, if no one's watching, why on earth not?) can lift your spirits and get your body moving in ways you never expected.
When you rediscover the joy of movement, exercise stops feeling like a chore and starts feeling like a celebration. And that’s exactly what I’m here to help you do - find that pure joy!
How to Reclaim Your Movement
If you’re nodding along to these signs, don’t panic - it's not too late to turn things around. Start small: sneak in a few stretches, do some quick-fire high knees all the way to the fridge (hey, it's a start), or treat yourself to a yoga or movement class.
My classes are designed to help you rediscover your body’s potential, combining yoga, mobility, and primal moves in a fun way that meets you exactly where you are - no judgement, just progress.
If you can’t make it to my classes, or make time for a whole session at home, try some of the tips I’ve given throughout this article to squeeze in any movement that you can throughout the day.
Remember, movement isn’t just about breaking a sweat; it’s about feeling alive, free, and reconnected with yourself. When you move more, you’ll feel stronger, more energized, and ready to take on the world - or at least that pile of laundry.
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