You’re doing great. Don’t stop now. You’re very active but you might sit for longer periods than you think, at work, on the bus, in the car, at home. Try to break up these periods of sitting with movements. Small, regular movements can be as important as periods of exercise, just 2-minute movements can reduce the risk of joint and back pain by 25%*¹.

*In accordance to guidelines, physical activity provides a wide spectrum of health benefits which may include but are not limited to: improved pain management, function, and quality of life; lower risk of early death


Studies have found that 2 minutes of resistance training can be as effective as 12 minutes in reducing pain & tenderness².

Movement tips

Try to fit in regular intensive exercise sessions that work different muscle groups and parts of your body.

Set aside time a couple of times a day to stretch out, morning or night.

Walk to a colleague's desk to chat with them instead of sending them an email.

Lifestyle tips

If you have a dog, try to add a few extra walks with your dog.

Set yourself a reminder to move and make it part of your routine, e.g. every time you look at your watch, or at the end of every episode when you’re watching TV.

Music can be a real motivator, pushing you to exercise more or harder.


¹ Start active, stay active. Department of Health., accessed 12 April 2018
² Andersen LL, Saervoll CA, Mortensen OS, Poulsen OM, Hannerz H, Zebis MK. Effectiveness of small daily amounts of progressive resistance training for frequent neck/shoulder pain: randomised controlled trial. Pain. 2011 Feb;152(2):440-6.

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