As the winter chill sets in, the temptation to retreat to the sofa after a long workday becomes almost overwhelming for many across the UK. However, succumbing to this urge and leading a predominantly sedentary life carries significant health risks that experts are urging the public to address.
Camilla Foster reported on Friday, 14 November 2025, on the crucial need to incorporate more activity into our daily routines. Keiren Douglas, a personal trainer at Nuffield Health, has stepped forward to highlight the dangers and provide practical, manageable solutions.
Understanding the Sedentary Lifestyle and Its Immediate Effects
A sedentary lifestyle is defined as one where a person spends the majority of their time sitting or lying down with very little movement in between, according to Douglas. This applies to individuals who have less than 150 minutes of any kind of exercise per week, not someone simply taking a single rest day.
The immediate consequences are hard to ignore. Douglas explains that prolonged sitting can quickly lead to muscle stiffness, sore joints, and reduced circulation. It also results in burning far fewer calories and can negatively impact your posture, setting the stage for longer-term issues.
The Long-Term Risks and Common Challenges
If sedentary behaviour continues, the effects accumulate. What begins as minor postural discomfort can evolve into chronic neck, shoulder, or back pain. Douglas warns that you are likely to experience consistently lower energy levels and higher feelings of stress.
Weight management becomes extremely difficult, leading to potential weight gain and associated health problems. Over the long term, a lack of activity can erode your day-to-day fitness, making simple tasks like carrying shopping or climbing stairs feel arduous.
Douglas recognises that the biggest hurdle for many is feeling overwhelmed. "People tend to feel overwhelmed at the idea of changing their entire lifestyle," he says, noting that individuals often start with low energy, a sore body, and a lack of knowledge about how to exercise properly.
7 Practical Strategies to Get Moving
Douglas strongly advises against doing too much too soon, as this risks injury. Instead, he recommends gently easing into higher levels of movement. Here are his seven expert-backed tips for breaking away from a sedentary routine.
1. Commit to a Five-Minute Daily Walk
Start with a brief, five-minute walk each day. This helps establish an exercise habit without using time as an excuse. Once this becomes routine, you can gradually build up to 10 minutes and beyond.
2. Establish Movement Anchors
Link movement to existing activities. Try stretching while you brush your teeth, taking a walk during your lunch break, or standing up during television adverts.
3. Be Intentional with Incidental Movement
Look for opportunities to move more in daily tasks. Park further away from your destination, take the stairs instead of the lift, or make two trips to carry your shopping.
4. Incorporate Morning Stretches
Dedicate just 30 seconds to mobilising your hips, neck, or shoulders when you wake up. This short ritual is a fantastic way to start the day with movement.
5. Prepare for Success
Set yourself up for a good day by removing barriers. Lay out your comfortable walking shoes or choose an engaging audiobook for your stroll. Reducing friction makes it easier to start.
6. Celebrate Every Small Win
Acknowledge your efforts daily and remind yourself why you are making these changes. Every single step counts towards a healthier you.
7. Consider a Personal Trainer
For those seeking structured guidance, Douglas recommends a personal trainer. "We can help you set out small goals and tasks and help you scale those up gently," he says. "Most importantly, we can help keep you motivated."
By integrating these simple strategies, you can combat the risks of a sedentary lifestyle and build a foundation for lasting health and vitality, even during the coldest months.
