Are you a sedentary athlete? Why exercise alone isn’t enough to keep you moving well

What is a sedentary athlete?

You’re fully on board with the need to exercise for your health, both now and in the future. You feel you’re doing ‘enough’ according to the guidelines you’ve read, but you have to fit it in around work that involves long hours of sitting. Over time, you notice yourself feeling stiffer. Aches and pains start to appear, gradually limiting the exercise you enjoy. Or perhaps you have a moment where you try to do something unfamiliar and, despite expecting your body to cope because of how much you exercise, you suddenly feel less capable and it unnerves you.

When activity isn’t the same as movement

In my book, I describe four common groups of people (many of which overlap) who come to me for advice and coaching. This particular description sits between two of them.

The Frustrated Mover is active, but stiffness, aches or recurring injuries keep getting in the way. The Time-Stretched Sitter has a busy life where movement always slips down the list.

If all the human body needed were those few hours spent exercising, then why do people who run, walk, cycle long distances, or attend gym classes regularly still struggle to sit comfortably on the ground or balance easily while putting on their shoes?

It’s vital to be fit and strong, of course, but why does that so often come at the expense of mobility or of working with our own body weight to improve functional strength?

Two reasons we get stuck

I believe the answer comes in two parts.

First, there’s the pressure that has built up alongside the message about the importance of exercise. Early slogans like “no pain, no gain”, “feel the burn”, and “go big or go home” have proved hard to shake, especially as they play into our competitive nature. For many, these messages are intimidating and off-putting, but for those who buy in, they create pressure to push their bodies harder, often without them being truly prepared for that level of intensity.

The second factor is more subtle but just as important. The rise in digital work and entertainment means many of us spend long hours sitting each day. As a result, our bodies often lack the foundation of mobility and functional strength needed to handle the added load and intensity of exercise.

When stiffness creeps in

It’s no wonder stiffness, aches and pains arise. When these reach the point that you can no longer take part in the activities you love, the ones that help you manage stress, boost your energy and lift your mood, frustration follows. From there, it can spiral.

This is where I see the importance of valuing how you move in everyday life and prioritising it, so you can keep doing the things you love for as long as you choose, not just until your body starts to stop you!

Finding a realistic solution

Unless you plan to throw away your laptop and become a crofter in the Outer Hebrides, the only realistic solution is to weave movement into your working life.

People often present me with reasons why they can’t, but science supports the opposite. We’re more productive when we move more often, and the greater the variety of our movement, the less likely we are to become stiff or lose mobility. Both are common causes of pain that can lead to time off work anyway.

Movement isn’t optional

…it’s essential. That’s why I’m on a mission to help the world see that movement in everyday life deserves equal priority to exercise. This isn’t about competition between the two. In fact, I’ve seen time and again that when people move more in their daily lives, they’re more likely to include exercise too. As mobility, strength and confidence grow, so does motivation. It’s a win–win.

From awareness to action

In my book Move Well for Life, Chapter 11, Ideas for Moving More in Daily Life, is full of suggestions for all kinds of home and working environments. But while tips are useful, real change only happens when you’ve decided that everyday movement deserves a bigger place in your life. Forcing yourself to move more without that belief usually lasts only as long as your willpower does.

To truly make change, you need to see how much everyday movement can help you move with greater ease and trust. When you create a plan that feels realistic, not just another item on a busy to-do list, you’ll know you’re giving your body what it needs to Move Well for Life.

That’s why I wrote the book, and that’s why I wrote this blog. It’s for all the sedentary athletes wondering how to keep moving the way they want in the years ahead. This was my story too. By recognising the gap in your life that needs to give greater priority to everyday movement, you may not only avoid years of pain, but also rediscover how good your body can feel and how capable it can be again.

Pre-order Move Well for Life here and it’ll be on your doormat on 1st January 2026.